Nutrition for Healthy Hair

Good hair health starts from taking care of it from the inside out. Keeping a complete and balanced diet is significant, as it is a basis for caring and nourishing your hair at the cellular level. It can be said that new hair growth is generated from the nutrients we consume each day. Let’s explore some of the essential hair nutrients as follows: 

1) Biotin, an important substance that strengthens the hair structure

Biotin plays a crucial role in the building process of healthy nails, skin, and hair. If our body lacks biotin, it can often lead to hair loss, brittle hair, split ends, and even premature gray hair. Biotin is abundant in a variety of nuts and grains, such as lentils, green beans, soybeans, peanuts, almonds, oats, as well as in mushrooms and eggs. 

2) Iron, zinc, and B vitamins, substances that add thickness and shine to the hair

Sesame seeds, sunflower seeds, pumpkin seeds, peas, and prunes are rich sources of iron, zinc, and B vitamins, which are key nutrients for hair nourishment. If you want thick, shiny, soft, and voluminous hair, it’s recommended that you remember to eat these foods on a regular basis.

3) Calcium and nutrients from dairy products, key for boosting hair growth

Milk and dairy products, such as cheese and yogurt, are not only necessary foods for children, but also rich sources of calcium, casein, and whey protein, which are very important for promoting faster and stronger hair growth. If you love cheese, it’s recommended to opt for cottage cheese, which has high protein and lower fat.

4) Omega-3, fatty acids, and vitamin B12 in fish and seafoods

Salmon, snow fish, and other seafoods such as shrimps and oysters are particularly rich in omega-3, essential fatty acids, vitamin B12, iron, zinc, as well as protein, which play a key role in hair nourishment and strengthening. These nutrients have been shown to repair damaged hair and promote faster hair growth.

5) Green leafy vegetables, and yellow and red fruits

Green leafy vegetables, like broccoli, spinach, kale, and morning glory, along with yellow and red fruits, such as tomatoes, oranges, sweet peppers, and berries, are abundant sources of vitamin A and C, as well as beta-carotene, which are essential for nourishing the hair. These nutrients can promote a healthy scalp and help hair roots adhere better. If you enjoy styling or tying your hair tightly, it’s especially important to regularly consume these types of foods to prevent hair loss.

6) Vitamin B6 and silica in bananas

Bananas are a rich source of vitamin B6 and silica, which can effectively strengthen the hair. These nutrients also promote the synthesis of red blood cells and strengthen the scalp, thereby preventing hair damage and loss. If you’re experiencing serious hair loss, try incorporating bananas into your daily diet.

7) Polyphenol in green tea

Green tea is renowned for its abundance of antioxidants, which can help prevent the deterioration of various cells in the body. The polyphenols in green tea also nourish the hair and scalp, resulting in healthy, shiny hair, while also effectively reducing dandruff.

In addition to the nutrients mentioned above, other basic health practices, such as regular exercise, normal excretion, and drinking 7-8 glasses of water a day, are also significant for maintaining good health from the inside out. These practices can help promote a younger appearance and healthy-looking hair.

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