6 Essential Nutrients You Should Eat For Healthy Hair
We all envy those models who flaunt their shiny and rich locks in magazines and TV advertisements. When they walk, their hair shines and bounces with life.
Regular hair treatment in Dubai or any other top fashion places in the world will do the trick. However, you can also eat healthy to boost your chances of achieving brilliantly shiny locks.
It is always best to nourish your hair by eating foods that are rich in vitamins and minerals. So, we will share with you the six essential nutrients you should eat for healthy hair.
1) Vitamin A
When it comes to the growth and development of your hair, a good supply of vitamin A is necessary. While it is beneficial for cell growth, healthy vision, and immunity
It also helps your body produce enough sebum to keep your scalp healthy. The sebum can prevent your hair strands from drying out.
The most common form of vitamin A is beta-carotene which can be found in the following food sources:
- Cantaloupe, apricots, and peaches
- Carrots and sweet potatoes
- Leafy green vegetables like lettuce, collard greens, and spinach
When you do not have enough vitamin A supply in your body, you will suffer from brittle hair and flaky scalp. This also means that hair growth will be slower and strands tend to fall off. So, make sure you get a good supply of vitamin A from the aforementioned foods.
2) Omega-3
Our body cannot produce Omega-3 fatty acids and we can only obtain it through specific foods. These essential nutrients are beneficial for your scalp as they keep your hair hydrated.
The great thing about Omega-3s is the fact that they are also good for your heart as they lower blood pressure, cholesterol and plaque build-up in the arteries.
So, while you’re keeping your hair and scalp nourished, you’re also taking care of your heart when you eat foods rich in Omega-3 fatty acids.
Keep the following in your diet so you can get a good source of Omega-3s:
- Oily fish like herring, salmon, mackerel, trout, and sardines
- Plant sources such as avocado, walnuts and pumpkin seeds
- Pasteurized dairy products, soy milk, and yogurt
3) Biotin
Biotin is one of the most common nutrients people always hear in hair care advertisements. This is true because it is a widely popular supplement for growing out hair.
It is also likely that you’ll receive a serum of this nutrient from a hair expert when you get a hair treatment in Dubai.
What this B vitamin does is produce glucose and at the same time, break down protein, transforming it into amino acids. Keratin which is a form of protein helps you achieve healthier hair. A lot of hair care products are rich in biotin.
However, you can boost your hair’s health by eating foods that are also good sources of biotin like the ones listed below:
- Lentils
- Walnuts
- Dark leafy greens
- Wild-caught salmon
- Raspberries
4) Protein
Since hair contains protein, it is important that you have enough of this nutrient to keep your hair thick, healthy and strong.
Keep in mind that if you do not consume a good amount of protein, your hair will become brittle, weak and dry. In worse cases, you may suffer from hair loss.
The following foods are good sources of protein:
- Chicken
- Turkey
- Fish
- Dairy products
- Eggs
- Vegetarian sources – legumes and nuts
5) Iron
Iron is essential in carrying oxygen to the roots of your hair. With enough iron, you can promote healthy growth for your hair.
If you think you’re losing more hair than usual, you can be low on iron. Your hair becomes thin, dull and dry that it starts to fall off.
So when this starts to happen, make sure you eat foods that are rich in iron to prevent further hair loss. While steak is a good source of iron, plants rich in iron and vitamin C are better absorbed by the body.
The following are the best plant foods that are rich in iron:
- Lentils
- Garbanzo beans
- Spinach
- Seaweed
- Swiss chard
6) Zinc
Zinc is important in keeping your skin, nails and your hair healthy. What it does is it repairs damaged cells and keeps the oil glands around the follicles in good condition.
There are experts who say that without enough zinc, the protein structure of the hair follicle starts to deteriorate, consequently leading to hair loss.
Foods that are rich in zinc include:
- Oysters
- Beef
- Lamb
- Spinach
- Pumpkin seeds
- Cashews
It’s always best to have a balanced diet to promote healthy scalp and hair. So, try to look for recipes online which incorporate the essential nutrients mentioned in this article.
Author Bio: William is a content writer for
