Hair is one of the fastest-growing tissues in the human body, but it is not an essential organ, so your body deprioritizes it when nutrients are limited. Hair products can only do so much; they need supporting nutrients from the inside, too.
When you don’t consume enough of the right vitamins, minerals, and proteins, your hair follicles can weaken and lead to thinning, or worse, hair loss. Here are some of the nutrients you need for your hair, and which foods you can find them in.
Protein
Hair is made up of keratin, a kind of protein that forms the hair strands’ structure. Protein provides the essential building blocks-amino acids-needed for new hair cell production and hair health maintenance. Foods rich in protein include:
- Eggs
- Chicken
- Tofu
- Dairy products
- Fish like salmon and tuna
Iron
Iron helps produce hemoglobin that carries oxygen to hair roots, promoting growth. With sufficient iron intake, hair follicles receive the needed oxygen and nutrients to function optimally and promote thicker, stronger hair.
You can find iron in:
- Red meat
- Spinach
- Tofu
- Pumpkin seeds
- Fortified cereals
Zinc
Like many hair-nutrients, Zinc plays a role in the hair tissues’ repair and growth. It contributes to the repair and growth of hair tissue and regulates the oil glands around hair follicles, which helps maintain a healthy scalp environment.
Good sources of zinc include:
- Oysters
- Beef
- Pumpkin seeds
- Cashews
- Chickpeas
Biotin (Vitamin B7)
Biotin or Vitamin B7 helps your body convert nutrients into energy and is particularly important for the production of keratin. It supports the synthesis of fatty acids that nourish hair follicles and scalp, which strengthen hair strands and reduce hair loss. To increase biotin intake, you can add these to your diet:
- Eggs (especially yolks)
- Almonds
- Sweet potatoes
- Salmon
- Seeds
Vitamin C
Vitamin C is an antioxidant that protects hair follicles from harmful free radicals that disrupt your hair health. It plays a part in collagen synthesis, a structural protein that strengthens hair roots and strands, preventing breakage and thinning.
Eat these foods to get more vitamin C:
- Citrus fruits
- Strawberries
- Bell peppers
- Broccoli
- Guavas
Feed Your Hair From Within
The best hair growth products can help externally, but the most sustainable way to support long-term hair health is by feeding your body the nutrients it needs. Making mindful dietary choices ensures that your hair receives the care it needs from the inside out.
