Super food for healthy hair


Did you know that condition of your hair, just like your skin is actually a sign of your overall health? It requires a regular supply of number of main nutrients to maintain healthy hair. Beside, you don’t necessarily need to buy expensive hair care products, or pay regular visit to hair salon, although that’s’ certainly one way to keep your hair looking quite good. By following recommended daily guidelines of essential vitamins and minerals, one’s mentioned later in this article; you will do more than enough to supply your hair with everything it needs to remain strong, shiny and exactly as healthy hair as it should be.

So, here are some of the necessary vitamins and minerals to keep you hair looking great;



As for many other functions and part of our bodies, protein enhances cell repair and growth, and is responsible for your hair strength. Be sure to consume protein rich food regularly and there will be no sign of weak hair.

Some of the sources of protein for healthy hair are;

  • Fish
  • Eggs
  • Nuts
  • Dairy products

More benefits of protein and recommended daily intake 



Iron is essential for growth of entire body, because it metabolize protein and helps to produce red blood cells. Iron also improves oxygen delivery around the body and to the roots of our hair, therefore, supporting and enhancing hair growth. Lack of iron in nutrition will lead to hair loss on the other hand.

Some of the sources of iron for healthy hair are;

  • Red meat
  • Fish
  • Cereals
  • Green Leaf vegetables

More about iron and recommended daily intake 


Vitamin C

Vitamin C plays a major role for turning fat in energy and is also used for maintaining the health of teeth and bones, it heal wounds, repair different areas and help our bodies to absorb iron. Vitamin C is mostly known for its role as an antioxidant. Vitamin C strengthens our hair shaft and follicles. Vitamin C, just like Iron does, build collagen which is responsible for hair growth and preventing breakage.

Some of the sources of Vitamin C for healthy hair are;

  • Oranges
  • Different berries
  • Sweet Potatoes
  • Cauliflower
  • Broccoli

More about Vitamin C and recommended daily intake



Zinc is essential mineral for number of functions in our body such as; proper growth, immune functions, DNA synthesis cellular synthesis and many others.

It’s essential to ensure you consume necessary amount of zinc regularly, failing to do so can lead to hair loss and scalp condition that can further lead to dandruff.

Zinc deficit is one of the main reasons to high number of diseases in undeveloped countries according to The World Health Organization

Some of the sources of zinc for healthy hair are;

  • Nuts
  • Eggs
  • Oysters
  • Baked beans
  • Beef

More about Zinc and daily recommended intake 


Vitamin E

Vitamin E reduces cholesterol and risk of developing cancer. Vitamin E protects hair from damage and stimulates hair growth. Consuming vitamin E in required amounts, regularly, also prevents premature grey hair.

Some of the sources of Vitamin E, for healthy hair;

  • Almonds
  • Sunflower seeds
  • Vegetable oils
  • Eggs
  • Kiwi

More about Vitamin E and daily recommended intake



Biotin is water-soluble, also known as B7 or H, and can be produced in body, or obtained from foods. Biotin is effective supplement against hair loss because of properties it has and it helps in cell development too.

Some of the sources of Biotin, for healthy hair are:

  • Milk
  • Almonds
  • Carrots
  • Whole grains

More about biotin and recommended daily intake 


Omega 3 Fatty acids

Omega 3 fatty acids are located in cells in scalp lining and produce necessary oil to keep our hair shiny and hydrated.

Some of the sources for Omega 3 fatty acids for healthy hair;

Salmon, sardines, mackerel and other in oil rich fish

  • Flaxseed
  • Walnuts.
  • Hazelnuts

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