5 Nutrients for Healthy, Vibrant Hair
THE FOOD MATTERS TEAM
Healthy, vibrant hair isn’t just a matter of genetics or the products you use—it starts from within. The foods you eat and the nutrients you consume play a crucial role in supporting hair growth, strength, and shine. Here are the top five nutrients to focus on for luscious, resilient locks.
1. Biotin (Vitamin B7)
Biotin is perhaps the most well-known vitamin for hair health. It helps produce keratin, a key protein that makes up the structure of hair, skin, and nails.
Sources: Eggs, almonds, sweet potatoes, spinach, and bananas. (Try these sweet potato fritters!)
Tip: Include biotin-rich foods in your diet or consider a high-quality supplement if you’re experiencing thinning hair.
2. Vitamin D
Vitamin D plays a role in creating new hair follicles, which are essential for new hair growth. A deficiency in this nutrient has been linked to hair loss.
Sources: Fatty fish (like salmon and mackerel), mushrooms, fortified foods, and sunlight exposure. Try this Coconut & Mackerel Crusted Salmon.
Tip: Aim for 10-15 minutes of sunlight daily to boost vitamin D levels naturally.
3. Iron
Iron deficiency is a common cause of hair loss, especially in women. Iron helps carry oxygen to hair follicles, supporting their growth and strength.
Sources: Grass-fed beef, lentils, spinach, and quinoa. Try this quinoa tabbouleh.
Tip: Pair plant-based iron sources with vitamin C-rich foods (like citrus fruits) to enhance absorption.
4. Omega-3 Fatty Acids
Omega-3s nourish hair follicles, promote a healthy scalp, and add shine to your strands. They also have anti-inflammatory properties that may help reduce hair thinning caused by stress or other factors.
Sources: Walnuts, flaxseeds, chia seeds, pastured eggs, and fatty fish like salmon. Try this smoothie for a way to incorporate chia seeds.
Tip: Incorporate a mix of plant-based and marine omega-3 sources for a balanced intake.
5. Zinc
Zinc is essential for tissue growth and repair, including the repair of hair follicles. It also helps regulate oil production in the scalp, which can prevent dandruff and other scalp conditions.
Sources: Pumpkin seeds, chickpeas, oysters, and cashews. Make sure to check out this cashew chai milk.
Tip: Avoid over-supplementing zinc, as too much can interfere with the absorption of other essential minerals like copper.
Bonus Tip: Hydration and Protein
While nutrients are vital, don’t overlook the basics: staying hydrated and eating enough protein. Hair is primarily made of protein, so ensure your diet includes lean meats, legumes, or plant-based protein sources.
Nourishing your hair starts with nourishing your body. By incorporating these key nutrients into your diet, you can support healthier, stronger, and more vibrant hair from the inside out.
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The Food Matters Team is made up of foodies that love getting in the kitchen and experimenting! When we aren't spreading our message with the world, that's where you will find us and just like you, we don't always succeed with our recipes, but that's part of the fun, right?