Hair Nutrition – 14 essential nutrients for healthy hair

Hair Nutrition

Hair nutrition is one the most important factor for long-lasting, voluminous, and shining hair. Not everyone is endowed with beautiful curls. For most of us, it is a regular effort to follow out the appropriate diet, commodities, supplements, or even strategies that will give us amazing hair. Sometimes not even the most costly shampoos and conditioners can promote the strength of your hair and make it grow.

Certain hair damaging practices results in frizzy, dehydrated, and weakened hairs. Before we progress towards the essential  nutrients for hair health let’s understand the hair structure.

The hair is made up of numerous layers but there are mainly two parts – hair roots and hair shafts. Hair shafts have three distinct segments.

The medulla, cortex, and cuticles. The cuticle layer determines the glossiness, evenness, and shininess of the hair. Once the cuticle coating is lifted then the hair develops to be frizzy. Hair is 90%protein. It is made of amino acids. So now as we know the structure let’s move on to hair damage types.

Two principal hair nutrient elements result in hair damage and they are –

1- Chemical damage caused by coloring, bleaching, or dyeing your hair.

2- Water damage caused by the quality of water that is hard water versus soft water

Essential hair nutrients we need to have incredible hair are listed below:

1- Vitamin D

Though Vitamin D does not have direct links with hair growth but having its deficiencies impact hair health. Sun exposure will solve your problem. 

Food comprising Vitamin D – Fish, mushrooms, egg yolks, orange juice, milk. 

2- Vitamin E

Vitamin E has antioxidant qualities that fight free radicals this means it reduces cell damage and leads to good hair growth. Add Vitamin E to your hair care habit, to add an extra coat of strength and revive lost shine. You can use Vitamin E capsules Best choice nutrition pure vitamin E capsules, CF Vitamin E 400 IU capsules, and roughly rub oil Sharrets E- Vitamin E oil, into your scalp for hair thickening.

Food comprising Vit E– Nuts, peanuts, wheat germ, spinach, almonds. 

3- Zinc

It maintains the function of sebaceous glands on the scalp and repairs hair damage. Zinc deficiency leads to hair loss. You can take Zinc in the form of tablets – Himalayan organics calcium, magnesium, Zinc tab, capsules –  Oziva plant-based zinc capsules, and tonics -Power gummies hair and nail vitamins.

Food comprising Zinc – nuts, pumpkin seeds, eggs, meat, green beans, potato, whole grains, dark chocolate.

4- Biotin

The scarcity of Biotin creates hair thinning and hair loss. Biotin is one of the 12 vitamins in the vitamin B family. Biotin is also called a hair growth vitamin.

Food comprising Biotin – mushrooms, eggs, peanuts, butter, sunflower seeds, sweet potatoes, walnuts, and almonds. You can take good biotin supplements – (Carbamide forte high potency biotin tablets )available in the market.


30% of women encounter decreased hair quantity due to drained iron stores in the body. Iron boosts metabolism as it promotes red blood cells to carry oxygen to the tissues. It is important for the growth of the body and hair. (Sherwell biotech iron fist Iron syrup)

Food comprising Biotin – lentils, kidney beans, cereals, spinach, raisins, tofu, and apricots.

6- Vitamin C

Vitamin C generates collagen, a vital element of your hair’s formation. It helps in the assimilation of iron an essential mineral for hair growth. It stops hair from aging faster.

Food comprising Vitamin C – Citrus fruits like lemon, oranges tomatoes, broccoli, cauliflower, pepper, spinach, guava, and parsley. Vitamin C is also available in the form of Vit C capsules and tablets. (Ammune Vitamin C tablet supplement).

7- Water 

Your locks are fundamentally made up of protein and water. Drink enough water to preserve your tresses hydrated. You can use conditioners or other hydrating products to soften your strands.

Eat food rich in water content like watermelon, musk melon, cucumber, etc

8- Omega 3 fatty acids

Found in the cell layer of your scalp’s surface and the natural oils of your scalp. It keeps the hair and scalp stay hydrated. You can include omega 3 capsules (Carbamide forte fish oil capsules) in your diet.

Food comprising Omega 3 fatty acids – Fish, walnuts, flaxseeds, soya beans, and canola oil.

9- Vitamin A

Vitamin A is a fat-soluble vitamin and its scarcity leads to alopecia. It promotes tissues and results in optimal sebum composition which promotes moisturize your scalp.

Food comprising Vitamin A – Sweet potatoes, carrots, milk, spinach, dried apricots, and mangoes.

10- Vitamin B12

It works in the configuration of red blood cells and transports oxygen to blood tissues including the hair.(Inlife Vitamin B12 tablets)

Food comprising Vitamin B12 – cheese, milk, and yogurt

11- Protein

It is a macronutrient, which means your body requires loads of it.

Include protein powder (Oziva protein and herbs protein powder) in your diet.

Food comprising protein – meat, poultry, fish dairy products.

12- Folate B9 

It is a water-soluble B vitamin and supports produce RBC and guarantees transportation of oxygen to all muscles and intensify hair.

Food comprising FolateB9 – peas, lettuce, white beans.

13- Collagen

For healthier skin and hair you need collagen.

Collagen supplements (Clearcut L Glutathione, collagen capsules)are available in stores.

14- Silica

It restores vitality and transports nutrition to hair.

Find Silica in hair supplements(micro-ingredients organic bamboo extract powder) listed as horsetail or bamboo extract. Bamboo extract contains biotin which is good for the health of your hair.

Include the above-listed nutrients in your meals for great hair nutrition and growth. Sometimes it is challenging to include all the nutrients that why I have attached associate links of products you can keep handy. This will make life smooth and deficiency-free. Let’s begin a journey of radiant, smooth, shiny, gorgeous, healthy, and happy hair.


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