Essential nutrients for healthy hair include protein, vitamin A, riboflavin, vitamin C, zinc, calcium, iron and biotin. A diet rich in Omega-3 fatty acids will also help support healthy hair. Eating a well-balanced diet rich in fruits and vegetables in addition to multiple protein sources will help ensure you are getting all the nutrients you need for healthy hair.
Nutrients and Foods
Hair is a type of protein filament, and as such protein is one of the most important nutrients required for healthy hair and healthy hair growth. Protein sources that contribute to healthy hair include beans, salmon, poultry and eggs.
Vitamins A and C are important to the formation of natural oil secreted by hair follicles known as sebum. A healthy scalp requires healthy sebum production. Dark green, leafy vegetables, red and orange fruits and fish oils are good sources of vitamin A; vitamin C dietary sources include citrus fruits, berries, potatoes, tomatoes and dark green, leafy vegetables.
Riboflavin, also known as vitamin B2, is essential to maintaining healthy skin and hair. Sources for riboflavin include dairy products, cereal grains, nuts, eggs and enriched bread.
Zinc is responsible for cell production required for tissue growth and cellular repair and it is also important to the health of oil glands on the scalp that contribute to healthy hair; zinc deficiencies may contribute to thin hair or hair loss. Foods rich in zinc include oysters, nuts, oats, eggs and milk.
Low levels of calcium may contribute to dry and brittle hair. Foods that contain high levels of calcium include dairy products such as yogurt, milk or cheese, dark green, leafy vegetables, eggs and nuts.
Hair loss or thinning hair is a common symptom of anemia. A deficiency in iron will cause anemia, a decrease in the number of red blood cells in the body. These cells are responsible for oxygen transport in the blood, and as vital bodily organs and systems are starved for oxygen the body will shut down nonessential functions such as hair growth and maintenance of hair health. Foods that supply include beans, broccoli, beets, beef, fish, nuts, poultry, soybeans, spinach and whole grains.
Biotin, also known as B7, is an important vitamin necessary for breaking down protein, fats and carbohydrates. A deficiency in biotin may lead to dry skin and in severe cases may cause hair loss. Eggs, liver, nutritional yeast and legumes are all good dietary sources of biotin.
Omega-3 fatty acids are important for healthy skin and may play a role in overall hair condition and health. Foods rich in Omega-3 fatty acids include fish, nuts and flaxseed.
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