Essential nutrients for healthy hair

Essential nutrients for healthy hair

For SHA Wellness Clinic
Tuesday February 21st, 2017
Healthy nutrition

Our diet has an influence on everything, from our health, vitality, mood, up to our skin and hair health. Everything is interconnected and depends on optimum nutrition to function in the best way possible. Hair health relies on a diet rich in vitamins and minerals. When we are deficient in certain nutrients, our hair suffers as a consequence. Instead of having healthy, strong, shiny hair, our hair is dry, brittle and breaks easily. Therefore, it’s important to nourish our hair from the inside by providing it with all the nutrients it needs to be healthy.


Discover what nutrients are essential for healthy hair:

Protein: Our hair is primarily made up of protein. That’s why we need to nourish it with legumes, grains, nuts and fish.

Healthy fats: They’re very important for shiny and soft hair. In fact, many vitamins cannot be absorbed in the body without fats, also known as fat-soluble vitamins. Include nuts, seeds, avocado and healthy oils (olive, coconut, sesame and avocado oil) in your diet.

Omegas: Omega 3, 6 and 9 are essential for healthy hair. You can find them in walnuts (the highest source of omega-3 in the nut family), fish and flaxseed oil.

Iron: Supports healthy blood circulation– an important factor for healthy hair (and skin!). Low levels of iron can cause hair loss. Eat a lot of legumes, spinach, kale, spirulina and broccoli to get your plant-based source of iron!

Vitamin A: Stimulates healthy sebum growth (a fat segregated by the skin glands), providing shine, strength and softness to the hair. Carrots, sweet potatoes, spinach and peaches are rich in vitamin A.

Vitamin C: This antioxidant present in citrus fruits, kale and kiwis helps the body absorb iron and magnesium.

Vitamin E: Stimulates hair growth and is anti-inflammatory. Therefore, it’s essential for healthy hair. It’s present in leafy greens, almonds, avocado, sunflower seeds and fish.

Zinc: One of the most common deficiencies that also happens to cause hair loss. Oysters, legumes and nuts are rich in zinc.

Biotin: This vitamin B component is very important for healthy hair. You can find it in yeast, soy and walnuts.

Vitamin B5: Helps prevent hair loss and stimulates hair growth. Mushrooms, oily fish, avocado, sunflower seeds and sweet potatoes are rich in this vitamin.


As you can see, our hair requires a large variety of nutrients for it to be strong, radiant and healthy. That’s why it’s important to have a varied and rich diet. We must include a wide variety of foods to nourish our body with all the nutrients it needs to work optimally. Not only will it influence in the health of your hair, but you’ll also strengthen your immune system, boost your energy and vitality, whilst also having radiant skin!


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