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The secret to strong, healthy, shiny hair 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. Check out the essential nutrients list for faster hair growth.

10 Essential Nutrients For Faster Hair Growth

Fill up on these nutrients to begin growing your healthiest hair ever.


All cells in our body need a constant supply of oxygen to work and red blood cells in our blood maintain this constant supply. Red blood cells have an iron-binding protein called hemoglobin, which is a perfect transporter for oxygen. They pick up and release oxygen in an exact and targeted way. 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. It may come as a surprise that a number of plant foods are also a good source of iron.

Why Is It Important?

As oxygen is required for every single cell in our body to work and hair are no exception. They require oxygen to thrive and iron carries oxygen to the hair that promotes hair growth. So munch on healthy greens for hair growth.

Major Iron Sources:

Spinach, Swiss Chard, Lentils, Beans, Egg yolks, and Chicken.


When it comes to vitamin-d sunlight pops in our head. It is an established fact that human skin cells exposed to sunlight can make vitamin-d. Even though it is an abundant vitamin but deficiency is of a great concern.

Why Is It Important?

It is important for hair follicle cycling, bone strength, immunity and blood sugar.

Major Vitamin-D Sources:

Salmon, Sardines, Milk, Mushrooms, Beef liver, and Grains are good food sources of vitamin-D.


Zinc may be less familiar than other known vitamin and minerals but it’s not any less important to our health. It works as a co-factor with the number of critical enzymes and even a mild deficiency can have serious health implications.

People who exercise extensively, and those who sweat heavily, lose significant amounts of zinc.

Why Is It Important?

Zinc is essential for Immunity, Male Reproduction System, Skin, and Hair.

Major Zinc Sources:

Among the high-zinc foods are Lamb, Turkey, Pumpkin seeds, and Chocolate.


Silica, also known as silicon dioxide or SiO2, is a colorless, white, chemical compound. It is made of the most common elements on earth, silicon (Si) and oxygen (O2). Silica has a low bioavailability, meaning the body will only absorb a small amount of silica and excrete the rest in urine.¹

Why Is It Important?

Silica has long been a go-to supplement for hair, skin, and nails. Silica is naturally found in nails, making them strong. When our dietary silica goes down, our nails grow slower and become more brittle. The same goes for hair but don’t worry, a nutritional route is a slow process but have a long-lasting effect. To care your brittle/frizzy hair, you can read most common hair problems and solutions.

Silica also plays a role in keeping skin elastic and collagen healthy.²

Major Silica Sources:

Leafy green vegetables are high in silica, which helps to strengthen the hair.


Our body requires a small amount of selenium and is considered one of many important dietary minerals.

Why Is It Important?

Selenium not only supports normal thyroid function but also provides Antioxidant protection. It is also important for a healthy scalp and healthy scalp means healthy hair.

Normal thyroid function is important to prevent hair loss in women.

Major Selenium Sources:

Tuna, Shrimp, Lamb, Chicken, and Nuts.


Copper is a key mineral in many different body functions. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells.

Why Is It Important?

Copper plays a key role in energy production and helps the incorporation of iron into red blood cells. It is also required for the body to produce collagen, helps cholesterol balance and provides antioxidant protection.

Major Copper Sources:

Leafy green vegetables, Legumes, Whole Grains, Nuts, and Seeds.


Magnesium is the best supporting mineral that not only helps 300 chemical reactions in our body but also a key in human metabolism.

Why Is It Important?

Magnesium creates and maintains bone integrity, enables energy production, keeps nervous system balance, controls inflammation and blood sugar.

Major Magnesium Sources:

Spinach, Swiss chard, Beet greens, and Pumpkin Seeds.


Calcium is widely known for its major role in the formation and maintenance of the bone structure. Furthermore, It is also used to help control muscle and nerve function, as well as to manage acid/base balance in our bloodstream.

Why Is It Important?

Calcium helps with the contraction and relaxation of muscles, nerve signaling, blood clotting and with the secretion of hormones and enzymes. Such as androgen, stimulate hair growth and enzymes like biotin promote cell growth that strengthens healthy growing hair.

Major Calcium Sources:

Low-fat dairy products are prime sources of calcium.

Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats found in a wide variety of foods, most famously in fish. Because of recent research suggesting potential cardiovascular prevention and other health benefits, omega-3 fatty acids are currently a hot topic in nutrition research.³

Why Is It Important?

By preventing inflammation, they promote better hair growth.

Major Omega-3 Sources:

Flaxseeds, Walnuts, and Salmon

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.

Why Is It Important?

They help restore shine and thickness to hair.

Major Sources:

Fish, Beef, Whole grains, Eggs, Avocados, and Legumes

The best way to see promising results in any area is a persistent effort. If you want to see healthy hair growth then you need to provide an abundant supply of essential nutrients. It will not only improve your overall health but also add shine and thickness to your hair.

Essential nutrients for hair growth - Complete food list


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