healthy hair foods minerals and vitamins

Healthy Hair: Foods, Minerals, & Vitamins

Your Supplement Guide to Healthy Hair

So you know what they say, you are what you eat!

Your hair is hungry for the right foods. Identical to the skin the appearance of your hair is an outward sign of your inside health.

The cells that make up each strand of hair require a regular supply of nutrients.

There are major factors that influence your hair hormones, genetics, nutrient deficiencies, age, and more. However, what you eat is one of the few things you can do to control your hair’s progress.

Suddenly, if you are susceptible to damage, thin, and, over-processed hair after all the last thing you would want to do is make it worse by consuming unhealthy foods.

By eating nutrient-rich foods that are scientifically proven to help your hair, you can promote positive attributes in your hair.

Eat the correct balance of the following vitamins and minerals to supply the hair with all that it needs to remain lustrous, shiny, and healthy.

Favorite Foods for Healthy Hair

Different foods are going to affect people in different ways.

Here is a list of some of my favorites as well as others found with some healthy hair research.


Omega-3’s are anti-inflammatory.

It’s best to get Omega-3s from natural sources, such as salmon and cold-water fish like sardines, mackerel, and tuna.

In addition to helping you stay fit and disease-free, they load salmon with vitamin D and protein that supply hair growth and a healthy scalp.


Eat More Spinach

Spinach is only one of the many superfoods you should eat every day.


Because Spinach is iron-rich and it contains sebum, which acts as a natural conditioner for hair.

The crunchy and leafy green also provides omega-3 acids, magnesium, potassium, calcium, and iron. All help keep hair shiny, thick, and most importantly, healthy.

spinach salad

Vitamin C

Vitamin C is another nutrient that's perfect for the hair. It assists with limited breakage and brittleness.

According to the Journal of Clinical and Aesthetic Dermatology, researchers tested an oral supplement containing Vitamin C in women with thinning hair.

They found the supplement promoted “significant hair growth in women with temporary hair thinning.”

Although we often think of oranges as the best source of Vitamin C, one guava packs four to five times as much.

vitamin c

Vitamin E

Vitamin-E is produced to nourish unhealthy hair and to prevent damage.

It helps the body to manufacture keratin within hair strands to reduce breakage.

Supplementing with 400 IU of Vitamin E can be helpful to restore hair.

vitamin e


Don't miss out on your Eggs ladies! Eggs are packed with a B vitamin called Biotin, which helps hair grow tremendously. Adding eggs to your everyday diet will contribute to your hair growth and healthiness.

Other good sources of biotin are almonds, avocados, and as stated above salmon.

Almonds will make your hair grow thicker and faster due to their high capacity of Biotin.

One cup of almonds contains nearly one-third of your daily requirement and of course that's more than enough.

You should be able to see the progress and results in a month or two of adding them to your diet. Biotin is a water-soluble vitamin of the B complex.


Chia Seeds

Chia Seeds are rich in iron, calcium, and B vitamins.

This nutritious seed plays a huge in helping promote beautiful and healthy hair.

Chia Seeds can be added to your water, fruit, soup, veggies, and more.

chia seeds


Beta-Carotene is a protectant against dull, dry hair and stimulates the glands in your scalp to make oleaginous fluid called sebum.

Orange-colored fruits and vegetables are your best source of Beta-Carotene.

Eating healthy foods such as carrots, pumpkin, cantaloupe, mangoes, and sweet potatoes will guarantee healthy hair.


Add Sweet potatoes to your diet they are; loaded with beta-carotene, the precursor for vitamin A that not only promotes a healthy scalp but promotes hair growth, too.

Sunflower Seeds

Sunflower seeds can supply you with a large amount of vitamin E, which will enhance blood flow to the scalp and promote faster hair growth.


Oats are rich in fiber, zinc, omega-3 fatty acids, and polyunsaturated fatty acids (PUFAs), which stimulate hair growth, making it thick and healthy.


The minerals silica are critical for hair growth. If you take 500 mg of silica two times daily and 30 mg of zinc once daily you’ll see major progressive.

Food sources of silica include beans, mango, asparagus, green leaves, celery, and asparagus.

Importance of Healthy Collagen

Collagen surrounds the hair strands but as we age collagen breaks down, causing hair to be more vulnerable to breaking. The best way to boost collagen is not through some expensive medical procedures; it’s by getting more vitamin C.

Foods high in vitamin C include citrus fruits, strawberries, and red peppers.

Supplementing with 250 mg can help boost collagen production which has the bonus of reducing wrinkling.

The key protein in hair is keratin. Keratin is responsible for giving your hair its strength and flexibility. The inner layer of hair contains melanin that provides our hair with its natural color.

Cuticles Protect Your Hair

The outer layer is called the cuticle which protects the hair. Your typical speed of hair growth is usually 1cm a month.

The rate of hair progress relies on age, genetics, and hormone levels. According to, Dietitian Priya Tew, "What you eat makes a big difference to your hair."

hair cuticles

My Healthy Hair Smoothie recipe

My daily regimen consists of green smoothies every morning containing many of the fruits and vegetables stated above.

Here are the ingredients:

  • 1 cup fresh spinach
  • 2 tablespoons fresh cilantro
  • 1 tablespoon of fresh lemon juice
  • Two teaspoons of fresh ginger chopped
  • 1/2 cup filtered water
  • 1 cup cucumber diced, peeled if desired
  • 1 medium green apple cored, peeled if desired

The green smoothie has changed my life, and I hope you’ll gain a lot from this article.

What are some of your favorite healthy hair tips? Let us know in the comments section below!

My Healthy Hair Journey

I don't know about many of you, but growing up I wasn't aware of how the food I ate affected my hair, skin, and body as a whole.

It wasn't until my sophomore year in college when I took a Biology class and realized the chain reactions are taking place full cycle. As introduced myself to the cause and effect of health issues most of it came down to food intake.

Although it was a struggle, I changed my diet, and I must say the status of my hair and skin has progressed tremendously. You can have progressed too!

Share a comment below with what you would add to your diet for endless healthy hair.

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