The Best Nutrients for Hair Health

November 18, 2022

To get healthy and beautiful hair, it is not only necessary to use cosmetic products adapted to your hair or cut the ends from time to time, but also to maintain a balanced diet. Think that the properties of foods help to strengthen, grow, stop hair loss and give vitality to your mane.

In this article, we will explain which foods are beneficial for your hair. With the necessary nutrients, you can help keep your hair healthy. Before changing your cosmetics, look for a balanced diet, and you will notice the difference!

  • Iron

What better way to strengthen weak hair than to consume products containing iron? 

Red meat, pork, chicken, or fish are some of the foods that will help you reduce iron deficiency in your hair. 

You can also consume whole grains or green vegetables such as spinach. Include these foods in your diet, and you will get this mineral to bring strength and shine to your hair.

  • Omega-3 fatty acids

Fatty acids give life to your hair, in addition to giving it shine and a silkier appearance. If you notice that your hair is dry, taking Omega-3 can be the solution. Fish, especially tuna, sardines, and salmon, are very rich in this nutrient. 

You will also find Omega-3 in nuts such as almonds, walnuts, or other foods such as cucumbers, spinach, or strawberries. Include them in your diet if you need to stimulate the growth of your hair and give it more shine and softness.

  • Vitamin A

Vitamin A helps keep your scalp's sebum healthy. If you find that your hair and roots are dry, we advise you to increase your vitamin A intake. You can find it in many fruits and vegetables, such as mangos, watermelons, apricots, carrots, and tomatoes, although eggs are one of the foods richest in this vitamin, vital for your hair strength and quality. Vitamin A improves the health of your scalp and eliminates dryness.

  • Vitamin B

If you want to prevent hair loss, you need to take foods rich in vitamin B. 

Dried fruits, vegetables, or cereals will help as well as red meat or some fish will help you obtain healthy and voluminous hair without using any special treatments. 

Increasing the intake of vitamin B-rich foods in your diet will not only help you improve your hair health but also soothe your nervous system and protect you from cell-damaging oxidative stress. 

Hair loss is usually connected to extreme stress and anxiety, so calming your nerves down is a great way to prevent multiple ailments and conditions, including protecting your hair from falling. 

  • Vitamin C

Vitamin C helps prevent dehydration of your hair. You can find this vitamin in citrus fruits or reddish and orange vegetables.

Vitamin C is a great complement to the intake of proteins, minerals, and other nutrients such as A and B vitamins. Include these foods in your diet as much as you can to benefit your hair.

Besides this, vitamin C is one of the most powerful antioxidant agents in nature and can work wonders for your entire system. Remember that your hair health comes mostly from within, so you have to make sure your diet includes all the necessary nutrients to feed hair follicles from the inside.  

  • Folic acid

Folic acid protects your hair from exposure to the outdoors or the sun's rays. Chickpeas or lentils are rich in this mineral. You can also find it in orange juice, sweet corn, tomatoes, melon, or bananas. Don't forget to use the right products to protect your hair from sun exposure. These foods will also be a good complement to keep your hair healthy and protected.

  • Zinc

Zinc is an ideal mineral for cell renewal. Therefore, all products that contain it, are beneficial to maintain healthy hair and improve its growth. 

In addition, zinc helps to delay the appearance of gray hair by pigmenting the hair strands. Increase your zinc intake through eggs, red meat, and fish, as well as oysters and cheeses - will do you good!

Zinc is also an excellent supplement for boosting your immune system, and it's even more potent when combined with vitamin C. 

  • Selenium

Selenium acts as a great antioxidant, as well as giving your hair more elasticity and fighting the symptoms of dandruff. 

If you need to remedy these hair problems, increase your intake of fresh pasta, broccoli, onions, mushrooms, garlic, or celery. For the selenium to be absorbed properly in your body, it is advisable to consume fruits rich in vitamin C after eating food containing selenium. 

Final Word 

Just like every part of the body, hair needs a plethora of nutrients for optimal health and strength. 

A well-balanced diet including iron, vitamin C, A, B, and D, folic acid, Omega-3, and selenium is the best thing you can do for your hair health. 

In case you are allergic to some of these foods or follow a special diet, you can always get supplements that include these nutrients and obtain healthy and silky hair.