Many people think that having long, thick, and healthy hair is determined by a person’s genetic makeup. However, other factors, including nutrition, also play crucial roles in how your hair looks, feels and grows. We will be talking and exploring about the connection between diet and hair health, recommending foods and supplements for stronger hair! ✨💁

The Connection between Nutrition and Healthy Hair

Just like most cells in your body, skin cells and hair follicles grow, die, and are replaced by new ones all the time. The faster the hair follicles develop, the healthier your hair will be.

Excess of certain nutrients can also lead to unhealthy-looking hair and scalp. Consuming high-fat cheese, liver, and oily fish can also lead to Vitamin A overload, which can be toxic for hair follicles and lead to hair loss.

Restrictive diets often prioritise low-calorie meals containing few carbs, protein, or healthy fat. While eating plenty of veggies and fruit is great for loading up on nutrients, you’ll never get all the nourishment your body (and your hair) needs from them only. This is why eating a balanced diet is crucial for healthy hair.

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What to Eat for Healthy Hair

You might wonder what a balanced diet should contain to achieve healthier-looking hair that grows fast and doesn’t break. Below, you’ll find the fundamental nutrients you should include in the diet, along with the food that contains them.


As one of the most critical minerals for healthy functioning in your body, zinc actively contributes to cell growth, leading to faster immune cell and hair follicle production. Unfortunately, zinc isn’t stored in your body, so you must consume it daily. Otherwise, you’ll have poor immunity, hair breakage, and shedding - and this is all connected too. If the immune system struggles to fight off infections, it will limit the production of its non-essential parts, like hair cells. Zinc absorption can be limited by phytic acid, a component found in beans, so avoid combining these with any of the zinc-rich foods from the list above.

Fortunately, there you can find zinc in many different foods, including:

  • Oats
  • Wheat germ
  • Milk
  • Banana
  • Cheese
  • Peanuts
  • Beef

Vitamin C

Due to being a powerful antioxidant, Vitamin C contributes to cellular growth and repair, allowing hair follicles to thrive and your hair to grow. It also helps your body absorb iron from food and supplements, preventing iron deficiency caused by hair loss or breakage. Vitamin C fosters wound healing and boosts collagen production, making the skin more resilient. Vitamin C also depletes from your body easily and must be supplemented daily.

You can replenish your Vitamin C levels by consuming the following food:

  • Potatoes
  • Sweet potatoes
  • Strawberries
  • Oranges
  • Kiwi fruit
  • Lemons
  • Blackcurrants
  • Melon
  • Watermelon
  • Red and green peppers
  • Kale
  • Brussel sprouts
  • Broccoli

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Proteins are your body’s essential building blocks. For the most part, hair is made of a protein called keratin, which your body makes from the amino acids it gets from your food intake. Amino acids are the fundamental components of proteins, and your body can break proteins into amino acids and build new proteins. There are non-essential (can be synthesised by the body) and essential amino acids (cannot be synthesised by the body). Inadequate intake of essential amino acids leads to hair loss and thin hair prone to breakage.

However, by consuming only a palm-sized portion of the following food twice a day, you can up your protein intake and start growing healthy hair:

  • Eggs
  • Fish
  • Poultry
  • Beans
  • Legumes
  • Tofu
  • Quinoa
  • Cheese
  • Red Meat
  • Nuts (particularly almonds and peanuts)


Another member of the Vitamin B complex with a crucial role in promoting carbohydrate absorption is Biotin (or Vitamin B7). It also helps the body break down proteins, releasing amino acids that are converted into keratin. Consequently, Biotin contributes to skin and hair health and hair growth. Biotin deficiency leads to hair loss and premature graying.

Foods rich in Biotin are:

  • Nuts (walnuts, almonds, pecans, peanuts)
  • Egg yolks
  • Whole grains
  • Liver
  • Pork
  • Cauliflower
  • Mushrooms
  • Yeast
  • Salmon
  • Beans
  • Bananas
  • Avocado
  • Raspberries


Stress and certain conditions can sometimes change your metabolism and nutritional needs, making it unnecessary to supplement your nutrient intake. A hectic lifestyle might also make having a nutritionally balanced diet more challenging. But, there are many supplements you can take to promote hair growth and health.

Supplements provide additional nutrients to the fast-growing hair cells, ensuring they can reach their full potential and won’t get stunted in growth or degenerate. Hair cells aren’t essential for life, so if you lack nutrients, your hair is the last place your body will send them to. To prevent illnesses and maintain overall health, the vitamins and minerals will be sent to where they’re needed the most.

Be patient when you start taking hair supplements. Most people’s hair grows about ½ inch per month, and if you’re nutrient deficient, it might grow even slower. Keeping this in mind, it will take at least 12 weeks before you start experiencing the beneficial effects of supplementation.

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A balanced diet includes a varied selection of macro and micronutrients, including proteins, healthy fats, complex carbs, minerals, and vitamins. These are all needed for healthy hair growth and can be found in many food sources.

If you struggle to incorporate all nutrients into your diet or have a condition that makes it harder to absorb them, you can still replenish your resources through supplements. Because they contain concentrated nutrients, hair supplements are often a more convenient solution to obtaining long, voluminous, healthy-looking hair.