Diet for healthy hair and useful products to include in your daily menu

by Kremy

Useful products for hair growth and strengthening

One of the main factors of beauty is good nutrition. What is the proper diet for healthy hair? What are the best products and how they affect hair growth and strength? We shall give you detailed information for a balanced and healthy menu.

nutrition tips for strong and healthy hair


The most important for strong and healthy hair, according to nutritionists, are vitamins and minerals obtained with food. Proper nutrition will help you cope with problems like hair loss and prevent its reappearance. If you are on a diet it is very important to maintain a balance of the necessary substances in the body. It is essential to evaluate the benefits of the foods you eat. As you know, there are certain products that have a negative effect not only on your skin and hair, but on your overall health condition. It is the lack of nutrients that makes hair look feeble and may cause hair loss. What products weaken your hair?

sugary foods and carbonated drinks affect hair health

  • Caffeine and carbonated drinks – reduce or completely eliminate them from your diet.
  • Sugar and saturated fats are also harmful for your hair and body.
  • Too spicy, salty, fried, smoked, canned food should be avoided.
  • Smoking and alcohol slow down blood circulation and the delivery of nutrients to the hair roots.
  • Any food that causes an allergic reaction or exotic food that your body has difficulty with should be excluded from your menu.

Diet for healthy hair – Useful products for hair growth and strengthening

diet and nutrition hair care tips young woman eating vegetables

A beautiful, shiny and strong hair has always been considered one of the main symbols of female attractiveness. Yes, we all take care for our appearance but most often we use shampoos and balms, hair masks and lotions and there is nothing wrong with that. However, we often forget that the condition of the hair is a mirror image of what is happening inside our body. Hair, skin and nails need a number of substances that can come only from food. Proper diet for healthy hair is hugely important and you need enough vitamins, minerals and other nutrients. What kind of products do you need to eat in order to achieve this? Realizing that nutrition has an important role for healthy, strong and beautiful hair, is a huge step towards the healthy lifestyle. You do not have to be rich, you just need to take advantage of what is around you and choose the best for yourself. Here are some of the best products for hair growth and strengthening

fruits and vegetables vitamins nutrition tips healthy lifestyle

Raw fruits and vegetables are exceptionally useful for strengthening and nourishing your hair. They not only contain important microelements and vitamins but thanks to their high fiber content they stimulate peristalsis and help cleanse the body. All fruits are healthy, but citrus fruits like tangerines, oranges, lemons and grapefruits, contain a lot of vitamin C, which helps the body absorb iron and helps produce collagen.

broccoli leak leaf vegetables to include in the daily menu

Broccoli and spinach, for example, contain vitamins C and A, iron and calcium. You should pay special attention to carrots – you can eat them in any form, preferably raw, adding them to salads and other dishes. Parsley, lettuce, asparagus, cucumbers, strawberries, mushrooms – all of these must be present in your menu. Avocado is one of the super foods and contains a wide variety of vitamins and minerals – A, C, E, D, P and K, as well as B vitamins, potassium, calcium, sodium, phosphorus and magnesium. Including avocado in your menu 1-2 times a week stimulates hair growth and renewal, vitality and shine, protects against dryness and brittleness.

legumes are a source of protein zinc iron and biotin

Legumes are another important food group that affects hair strength. They are an excellent source of protein, zinc, iron and biotin. Biotin is necessary so that the hair does not break and is strong. Lack of biotin most often results in fragile and brittle hair. It is advisable to consume legumes at least 2-3 times a week.

eat raw nuts diet and nutrition tips daily menu for strong hair

Nuts should be consumed regularly. Almonds, for example, are a great source of polyunsaturated fatty acids, which are a necessary building material for cell membranes. Almonds, pecans and cashews contain a lot of zinc, walnuts contain a lot of alpha-linoleic acid and these are important for retaining moisture in the cells and preventing dehydration of hair. Almonds are also an additional source of biotin and you can add them to a variety of salads, oatmeal or just eat them as a snack.

Protein rich foods are a key part of your diet

Protein rich foods are a key part of your diet. These include meat, poultry, fish, eggs, and dairy products Protein strengthens hair and prevents brittleness. Plant proteins are also useful but they are not absorbed by the body as well as animal protein. To prevent hair loss or stop the problem, if you already have it, it is recommended to consume lean meats like chicken, turkey, beef.  Poultry and meat is a rich source of vitamin B1, pantothenic acid, iron and magnesium. In addition, it is worth eating meat because it contains a lot of protein, and hair reacts positively to such products. Vegetarians should enrich their diet with dairy products like cottage cheese, kefir, sour cream.

Fish is a great source of nutrients for our hair

Fish is a great source of nutrients for our hair – omega-3 polyunsaturated fatty acids, proteins, iron and vitamin B12, zinc and magnesium, which are of particular importance for hair condition. Salmon and other fatty fish species such as mackerel, herring and trout are especially recommended. Vegetarians can replace fish with daily consumption of one or two tablespoons of flaxseed oil.

Seafood contains a large amount of zinc

Seafood also contains a large amount of zinc, which is necessary not only for hair. It is required for the proper functioning of the whole organism. Zinc is involved in tissue regeneration. A lot of this element is found in shellfish and oysters. In addition, it is worth paying attention to sushi, which not only contains fish that is useful for the body, but also, thanks to algae, there is a huge dose of iron, calcium and vitamins A and C.

eggs in a bowl on wooden board

Eggs are a great source of protein which is responsible for the strength, biotin for the growth and vitamin B12 for the vitality and shine of your hair. The recommended amount which will benefit hair growth and prevent hair loss is not more than 3 eggs per week.

dairy products diet and nutrition tips for strong and healthy hair

Dairy products contain protein, calcium and vitamin B2, which strengthen the hair, thereby preventing hair loss and brittleness. Vitamin K, which is also found in dairy products, is indispensable for strengthening bones, muscles, teeth and hair. You can eat 100 g of dairy products every day.

cold pressed oils olive walnut almond oil

Cold pressed oils, like olive oil, contain important elements and vitamins, omega 3 and 6 fatty acids. The most concentrated source of omega 3 in nature is linseed oil, and sunflower, pumpkin and corn oils provide omega 6 acid. Thanks to the fatty acids in cold pressed oils your hair will be shiny and the skin will not be rough and dry.

drink a lot of water every day

Water is the source of life. It helps to remove all kinds of toxins and chemicals from the body. Be sure to pay attention to the amount of water you drink per day. You should drink at least two liters per day and the hair will be healthy, strong and beautiful.

Vitamins and minerals for healthy hair

Vitamins and minerals for healthy hair

We would like to pay special attention to vitamins and minerals which are important for healthy hair.

Vitamin A helps the production of sebum which protects the hair

Vitamin A helps the production of sebum, which protects the hair, gives shine and softness. Vitamin A deficiency leads to loss of elasticity and hair volume. Spinach, broccoli, carrots, cabbage, apricots, and peaches, liver, cottage cheese, eggs and butter are excellent sources of vitamin A.

Vitamin B enhances blood circulation prevents hair loss

Vitamins from group B – B3, B5, B6, B12, enhance blood circulation, prevent hair loss, stimulate hair growth, make it thick and strong, give elasticity and shine. Good sources of vitamins from the B group are cereals, nuts, wheat, bran, fish, poultry, egg yolks, liver, etc.

diet for healthy hair useful products with vitamin C

Vitamin C is one of the most easily accessible vitamins. It enhances immunity and has a positive effect on the hair and accelerates hair growth, stimulates blood circulation, promotes the absorption of iron. It is also good for the skin. It is found in citrus fruits, kiwi, strawberries, pineapples, green peppers, dark potatoes and tomatoes.

Vitamin E protects hair from UV radiation and nourishes hair follicles

Vitamin E protects hair from ultraviolet radiation, nourishes hair follicles, restores blood circulation. It is found in nuts, seeds, eggs, legumes, green leafy vegetables, vegetable oils, etc.

diet for healthy hair protein rich foods

Minerals are also important for hair and here is a guide for you.

  • Calcium strengthens and promotes hair growth. Food containing calcium – cereals, dairy products, dark green vegetables,
  • Magnesium makes the hair elastic. Legumes, nuts, dried apricots, fresh herbs contain magnesium.
  • Phosphorus gives hair rich color and elasticity so include cereals, cheese, legumes, fish and other seafood in your menu.
  • Iron strengthens hair and prevents premature graying. The best sources of iron are liver, meat, eggs, legumes, pumpkin and sesame seeds.
  • Zinc prevents the appearance of gray hair and hair loss and is contained in onions, garlic, cabbage, cheese, oatmeal, sesame seeds.
  • Selenium protects from ultraviolet radiation and other harmful environmental factors and you need to consume rye bread, milk, meat, seafood, nuts, legumes, etc.
  • Iodine gives the hair a healthy look and is found in cheese, eggs, milk, persimmons, seafood, mushrooms.
  • Sulfur improves hair strength and shine. Fish, garlic, legumes, eggs, cheese, cabbage are good sources of sulfur.

Diet for healthy hair – practical tips for your menu

Diet for healthy hair and useful products to include in the menu

There is no doubt that any diet must be balanced and varied not only for a beautiful and strong hair but for your health. The attitude to your diet and daily menu allows you to cope with any hair problem.

For example, if your hair becomes oily and greasy quickly, you should pay attention to how many hot spices you consume as they do not affect your hair in the best way.

Dull hair is most likely the result of protein deficiency and hair loses smoothness.

Dry hair is a symptom of lack of fats and this often happens with those who try different diets. Do not deprive yourself of fats. Fat-soluble vitamins cannot be absorbed without them, and not only hair suffers. The skin also becomes to dry and wrinkles will appear.

Thin and weak hair needs iron and this mineral is necessary for the whole body. If you do not like to eat beef, eat buckwheat porridge and green leafy vegetables more often.

Slowly growing hair lacks vital energy. Try to eat small portions of eggs, fish, dairy products, nuts and legumes more often.

Hair loss may be due to hormonal imbalance in the body. In turn, this imbalance often occurs due to malnutrition. Fast foods, fasting and violation of the regime are the most common reasons. Eat vegetables, fruits, whole grain cereals, and take vitamins to stop hair loss.

Hair is often deprived of the most necessary substances such as zinc, vitamins A and E, polyunsaturated fatty acids, etc, when you are on a low-calorie diet. To prevent this you need to take vitamins but the best thing to do is review your menu.

diet and nutrition for healthy hair fruits and vegetables

In conclusion, we have to say that one should always remember that hair, skin, and nails require the same vitamins and nutrients. To provide them proper nourishment you need to eat right. The basic rule is that the menu should be balanced and as natural as possible. Change your nutrition program according to these simple tips, and soon you will notice how shiny your hair becomes.


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