Consume these 5 Vital Nutrients for Strong and Healthy Hair

How to have healthy hair

Hair is an asset. Many people believe that strong and lustrous hair is a sign of beauty and good health practices. While it is absolutely true, studies have indicated that many nutritional deficiencies can negatively affect hair health.

People who are health conscious and maintain a balanced diet generally have dark, shiny, thick and long hair. However, having a bad man doesn’t mean you are unhealthy. Sometimes medical illness, nutritional deficiency, trauma, alcoholism, aging, heart disease heredity, stress, and even hormonal imbalance can influence your hair growth, such as a change in its color and texture.

Although nutrition is a complex science, it is an important part of your life that you shouldn’t ignore. This is true, especially if you are facing tremendous hair loss, brittle, dry, and damaged hair. Therefore, an adequate nutrient is a natural remedy to control hair loss. Note that mindful eating should be your first and foremost step.

Vitamin A

Vitamin A helps in cell regeneration. Since hair is the fastest growing tissue in our body, It is perhaps the only substance that can keep your hair from going frizzy and dry. It also helps your skin cells to produce sebum, an oily substance that nourishes and moisturizes your skin, including your scalp. A deficiency of this vitamin can cause hair loss.

Therefore, you must try to include Vitamin A rich foods in your diets, such as:

  • milk,
  • egg,
  • yogurt,
  • cod liver oil,
  • carrots,
  • spinach,
  • pumpkin,
  • and kale.

foods for healthy hair

The vegetables are high in beta-carotene, which changes into Vitamin A when consumed. You can also take dietary supplements instead.

Note that excess Vitamin A can lead to hair loss and other diseases too

Vitamin C

Collagen is a connective tissue, which is found within our hair follicles. The primary function of Vitamin C is to produce and maintain an adequate quantity of collagen needed for strong hair. Since Vitamin C is also a natural antioxidant source, it also protects the cells in hair follicles and in our blood vessels from oxidative stress produced by free radicals. Vitamin C also absorbs iron from food more efficiently. Iron promotes hair growth.

You can find vitamin C in foods like peppers, guavas, citrus fruits, lime, and strawberries.

Vitamin E

Vitamin E is not only good for hair but also for your skin. Vitamin E efficiently maintains the integrity of hair follicle cell membranes by providing a structure and physical stability to the membranes. It is also a very good antioxidant, just like Vitamin C and therefore can prevent oxidative free radicals that damage hair growth.

A significant study revealed that if you take Vitamin E supplement for 8 straight months, you can boost your hair growth by 34.5%. The nutrient acts as a natural remedy for dry hair.

Vitamin E is available as both dietary supplements and hair oils.

You can also find the vitamin E in foods like:

foods for healthy hair

  • almonds,
  • spinach,
  • sunflower seeds,
  • and avocados.


Iron is one of the most essential nutrients that keep our body healthy and functioning properly. A deficiency in iron can lead to several health complications, such as anemia, weak muscles, numbness, breathlessness, and of course, hair loss. Iron deficiency is very common in women.

Iron increases your hemoglobin count and helps red blood cells carry oxygen to your vital organs.
Iron supplements are easily available. But if you are looking for a natural source, then eat more of clams, eggs, beetroots, red meat, lentils, oysters, and spinach.


Proteins are the footwork of the things that take place in your body – right from cell and tissue formation to fat burn and hair growth. Failing to consume enough proteins can sabotage or slower the process of hair growth and skin regeneration. Hair discoloration and brittle and dull hair are the symptoms of protein deficiency in the body.

A protein-rich diet fuels cell growth and strengthen the hair roots. Protein is available abundantly in meats, seafood, eggs, beans, whole grains, legumes, nuts, and dairy products.

Other vitamins that you can intake to grow your hair naturally are:

  • Vitamins D,
  • B, B6, B12,
  • Biotin,
  • and Folic Acid.

Foods that Harm Your Hair

While you know what helps your hair you should also know what does not. Certain foods can trigger hair fall and you must try to avoid them as much as possible.

They are:

  • refined sugar,
  • refined salt,
  • artificial sweeteners,
  • and monosodium glutamate (MSG).

foods that harm your hair

MSG is present in bigger percent in junk foods like sausages, burgers, fries, chips, patties, and instant food.

If you are looking for a natural treatment for hair loss, vitamins and foods tend to be the best source. Try to avoid chemically made hair care products and prescribed medications if you want your hair to grow rapidly and healthily.

Author Bio:

Henna is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.

Would love to know your thoughts!

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