Beauty and Hair Extensions Tips

Healthy Hair Guide: 7 Key Nutrients and Where to Find Them


Healthy hair is a reflection of a healthy diet. Oily hair could be a direct consequence of eating too much-saturated fats and sugar, while brittle hair can be a consequence of an inadequate water intake, and a low protein intake.

Using a top quality shampoo and conditioner isn’t enough for having lush and shiny hair. A great hair product should be reinforced by a healthy diet. It’s all about balance.

Want to know more? Here’s a quick healthy hair guide about all the key nutrients your hair needs, and where you can find them.

Proteins and Iron

Proteins are key for your whole body, including hair vitality. Low protein diets can result in brittle, dry and weak hair, possibly leading to hair loss in the long run.

Consider turkey, fish, dairy products, eggs, and nuts, and you shall be fine.

Combine proteins with a side of leafy green vegetables, and you have a power duo. Broccoli, kale, and spinach are great sources of iron, which is vitally important for maintaining the right hair growth cycle.


There are two types of fats: saturated fats and healthy unsaturated fats. The latter would provide the necessary oils to keep both your scalp and hair follicles properly hydrated. While saturated fats might give you flat, oily hair, healthy fats may help your hair shine in a natural, healthy way.

Salmon, trout, avocado, and walnuts are great sources of Omega-3. And while supplements are ok, natural sources of Omega-3 are way better for your hair and overall health.

Vitamin A

Vitamin A benefits skin health lowers cholesterol and boosts vision. But it also contributes to your hair health. If you’ve experienced an itchy or dry scalp, you might need to check your vitamin A intake. Vitamin A is necessary for cell growth, and therefore, necessary for hair growth.

Carrots, pumpkins, and sweet potatoes are our recommended sources for Vitamin A. Remember that one tale about carrots and super vision? Well, it might not be true, but you can still have great hair.

Vitamin E, Zinc and Selenium

Whether you live in a tropical area, or a cold one, the weather might have devastating effects in your hair. Vitamin E, zinc and selenium provide protection for your hair.

Whole grains, spinach, eel, almonds, cashews, cocoa powder, and cereals are our recommended sources of vitamin E, zinc and selenium. These are easy to consume on a daily basis and you could add them to any recipe.

Having a healthy diet isn’t about starving. Nowadays, it’s easier to find the nutrients we need. Consider organic options and farmed products with fewer chemicals. Your hair will be thankful.

The trick is to think in recipes, instead of thinking about separate ingredients. This way you can get all of the nutrients you need in a bunch.

Still hungry? Check our other blog posts to find more tips about your hair, and hair extensions.

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