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Nutrition For Healthy And Strong Hair

By consuming the ideal foods, it is possible to make hair healthier, stronger, and more beautiful. Nutrition is the secret to solving many problems related to the health of our body, and when it comes to hair, it is always good to emphasize how to make it stronger and shinier. Some foods do most of the work. Hair is essential to represent our personality; it also reflects our body’s overall health. Hair is very vulnerable to stress and all the tensions of everyday life, even to the climate in which we live. It is unthinkable not to consider nutrition the secret underlying the health and well-being of our hair. To understand, therefore, how to give it more excellent shine and strengthen it, it will be necessary to understand which foods to eat.

The Secret To Hair Health

For proper hair health, it is good to focus on a healthy diet and, above all, practice a lot of physical exercises. In this way, the hair follicles will have enough blood, and consequently, they will always be healthy and strong and make the hair beautiful and shiny. In addition to nutrition, it is also necessary to follow a whole series of tricks and ideal habits that always provide for the particular hygiene of the scalp and the use of natural products that are not too aggressive for the hair.

Which Foods To Prefer For Hair Health

As already mentioned, the shampoo and conditioner alone cannot guarantee the health of the hair what we eat is the underlying secret that ensures the growth of a coat of 1 or 2 cm per month and, above all, its health and compactness.

A healthy life will always make your hair strong, and all the body cells will be able to develop correctly. Those with thin and too fine hair following a balanced diet could stimulate hair growth and even in case of difficulty, could even count on supplements that can thicken the hair, making it grow faster.

However, before proceeding with supplements, it is good to make a particular precaution on your diet and nutrition, which must always be rich in vitamins and nutrients to counteract the phenomenon of hair loss or its weakening.

Here are some of the essential foods for hair health.

The Salmon

This food is rich in omega 3 fatty acids full of high-quality protein. In addition, salmon is full of vitamin B12 and iron, and these are all valuable elements to safeguard the health of the scalp and, consequently, the hair. Those vegetarians may find the same types of nutrients in flax seeds.

Dark Green Vegetables

For hair health, dark green vegetables are undoubtedly an excellent solution because they are foods rich in vitamins A, E, D, and vitamin C. Therefore, the preferred vegetables will be beets, broccoli, and spinach, which help the body produce sebum from the hair follicles. This works as a natural conditioner for the body. These vegetables are also excellent sources of calcium and iron.

The Walnuts

Brazil nuts are full of selenium and contain alpha-linolenic acid from the omega 3 fatty acids group that helps rebalance the hair. The nuts also guarantee a fundamental supply of zinc, allowing those at risk of hair loss. The nuts secure a whole collection of zinc, which helps those at risk of hair loss.

The Beans

Legumes are essential for hair health because they provide proteins and biotin, zinc, and iron. The lack of legumes in one’s diet could lead to biotin deficiencies, making the hair much more fragile.


The consumption of white meat is essential for the hair’s health as this type of food contains high-quality proteins, and without an adequate protein intake, the hair will always be fragile. A lack of protein can even cause hair loss and even color dulling. In particular, chicken can provide an amount of iron that the body can use easily, which is essential to ensure the scalp’s health.

The Eggs

Rich in protein, eggs are a golden element for those who want to care for their hair. They are full of vitamin B12 and biotin, making your hair truly gorgeous and shiny.

The Wheat

To obtain hair health day after day, it is essential to always focus on whole grains, and in particular, it is advisable to do it for breakfast. It is a product rich in iron, B vitamins, and zinc. Snacks based on whole grains are excellent for ensuring a supply of these nutrients to our body, and in addition, they will be precious allies for the hair.


Oysters help have healthy hair because they are rich in zinc, a beneficial antioxidant. Oysters can rarely be consumed, but the same nutritional elements are also found in beef and lamb.

Low-Fat Dairy Products

Low-fat dairy products such as yogurt or skim milk have a lot of calcium. It is a mineral that plays a crucial role in hair growth, and the presence of zinc and omega 3 will also help in scalp health.


Carrots are sweet foods for those who want to safeguard their hair’s well-being, especially the presence of vitamin A.

Sweet Potatoes

Sweet potatoes are also crucial for those who want to safeguard the health of their hair. It will be essential to consume them because they are rich in vitamin E and can fight the imperfections related to the scalp, such as dandruff.


Consuming strawberries will be good for your hair because this fruit, as well as kiwis, mangoes, and pineapples, is full of vitamin C and, therefore, will increase collagen capable of giving a more robust structure to your hair. You can opt for smoothies if you don’t have enough time to consume freshly prepared fruit.

Dried Fruit

In addition to the nuts already mentioned, you can opt for the general consumption of dried fruit, such as cashews or almonds, because they are rich in omega 3 and therefore will be able to guarantee more texture and brightness to our hair.

The Onions

Onions will be able to resolve liver toxins, and as they are rich in vitamins B, C, and K and multimineral, they will help make our hair more robust.

However, nutrition could affect hair health and the growth cycle. Losing weight too quickly and drastically could affect just the average rate of hair growth. This is why the importance of nutrition in scalp health should never be underestimated.

In case Of Hair Loss Due To Genetic Factors?

In the case of hair loss due to genetic problems, and in this case, we are talking mainly about androgenetic alopecia, nutrition loses its effectiveness or, at the most, slows down the fall process.

In this case, there are only three solutions:

1) resign oneself to face baldness;

2) start using the only two drugs approved by the FDA, namely finasteride and minoxidil (drugs must also be used continuously);

3) undergo hair transplantation with the FUE or FUT techniques, solving the root problem

Also Read: The Top 15 Foods For Beautiful Skin And Hair


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