Praiseworthy hair starts with your diet

For strong, healthy hair, it’s important to eat a range of protein and nutrients as they cultivate healthy hair from the inside. A protein called keratin accounts for approximately 91% of the hair’s structure. Your body converts food proteins into keratin for hair growth. Nutrients aid the process and allow healthy scalp function.

Below are some of the vitamins and nutrients you need and suggestions of foods to include.



Foods rich in protein give your body the building blocks to make hair. Excellent sources of protein can be found in chicken, eggs, salmon and greek yogurt. If you are vegetarian, factor lentils or Qworn into your diet.


During development, Zinc supports protein structure. Eggs, poultry, kidney beans, and nuts are all good sources. If you include fine foods in your diet, consider oysters. They are rich in both zinc and protein, a powerful combination for hair growth.

Omega 3 fatty acids

About 3% of the hair shaft is made of fatty acids, sourced from Omega 3 foods. The scalp needs Omega 3 for moisture balance and to provide the best environment for hair growth. To increase intake of fatty acids, include salmon in your diet. Vegetarian options are avocado, pumpkin seeds, and walnuts.


Blood cells use iron to transport oxygen to hair follicles in the scalp, which is essential for growth. You can obtain a source of iron from eggs or spinach and dark leafy green vegetables. If you don’t enjoy eating leafy greens, try green smoothies to work them into your diet. You can include blueberries and strawberries to up your intake of vitamin C at the same time.

Vitamin A

The problem of itching or flaking can arise from a dehydrated scalp. Skin should produce natural oils to hydrate itself and maintain healthy function. Your body uses beta carotene to produce vitamin A. This assists oil production. If you suffer with a dry scalp, you should regularly eat sweet potatoes, and work mangoes, pumpkin, or apricots into your diet.

Vitamin c

Disruption of blood flow to the scalp may hinder hair growth. Vitamin c supports circulation by keeping blood vessels strong. Blueberries are a super fruit and wonderful source of vitamin c. Other fruits to consider adding into your diet are kiwis, oranges, tomatoes, and strawberries.

B vitamins

There are several B vitamins. Some metabolise protein and fatty acids. Some assist in building a healthy hair growth environment. Include low fat cheese, greek yogurt, and skimmed milk in your diet for healthy hair production.


I am not a dietitian or health expert, although my training and experience in hairdressing qualify me to offer this advice. For best results, consume these vitamins and proteins as part of a balanced diet and continue long-term. Keep in mind that results may take 3 months to show while new hair forms.


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