The secret to strong, healthy, shiny locks isn’t an expensive shampoo or fancy salon treatment—it’s all about your intake. Eating a variety of nutrients rich foods will give you the hair you’ve always dreamed. Fill up on these nutrients to begin growing your healthiest hair ever.

Essential Nutrients For Hair Health and Growth


Iron: Women of child-bearing age or those men and women (of any age) who don’t eat a lot of red meat tend to be deficient in iron. Even those who aren’t anemic can also have low iron levels. Iron carries oxygen to the hair and promotes hair growth. Iron-rich foods include egg yolks, lentils, spinach, and chicken.



Vitamin-D: It is important for hair follicle cycling. Salmon, mushrooms, beef liver, and grains are good food sources of vitamin-D.


Zinc: People who exercise extensively, and those who sweat heavily, lose significant amounts of zinc. Among the high-zinc foods are lamb, turkey, pumpkin seeds, and chocolate.

swiss-chardSilica: Leafy green vegetables are high in silica, which helps to strengthen the hair.


Selenium: Nuts are rich in selenium, important for a healthy scalp.


Copper: Leafy green vegetables are an excellent source of copper, as are legumes, whole grains, nuts, and seeds.


Magnesium: Good sources of magnesium are spinach, Swiss chard, beet greens, and pumpkin seeds.

calcium-rich-foodsCalcium: Low-fat dairy products are prime sources of calcium, a key component for hair growth.


Omega-3 Fatty Acids: By preventing inflammation, they promote better hair growth.


B-Complex Vitamins, Especially Biotin, Niacin, and Cobalamin: They are among the most popular B-complex vitamins; they help restore shine and thickness to hair strands. Fish, beef, whole grains, eggs, avocados, and legumes are the best food sources for B-complex vitamins.


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