Top nutrients for strong and healthy hair

Top nutrients for strong and healthy hair

Do you know that eating specific foods is key to healthy and shiny hair?

Beautiful hair is linked to a good diet. Our hair is in a way like plants and needs to be fed properly. The food you eat will fortify the follicles. When it comes to hair, beauty really comes from within.

Another key element is to use a synthetic-free and organic shampoo and conditioner.

“Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet,” says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.

Here are the top nutrients for strong and healthy hair:

Vitamin C: 

It is an antioxidant which reduces free radical formation and minimizes its effects on our body. Free radicals can damage our hair and interrupt our hair to grow. Eating foods rich in Vitamin C will protect against free radicals and will keep hair follicles, blood vessels and scalp healthy.

Vitamin C can be found in oranges, lemons, grapefruit, strawberries, pineapple, kiwi, avocado, cherries, mangoes, tomatoes, cantaloupe, watermelon and dark leafy greens like kale, spinach, and watercress.


You cannot neglect iron, as it helps cells carry oxygen to the hair follicles. Iron deficiency (anemia) is a major cause of hair loss.

Iron will help stimulate the scalp and encourage better hair growth. The best sources come from dark leafy greens like spinach, kale and Swiss chard.

Nuts are also good sources of iron especially raw almonds.

Raisins, apricots, blackberies, onions, pumpkin and sunflower seeds are rich in iron as well.


A  calcium and magnesium imbalance will lead to hair loss A deficiency in calcium affects how the hair is nourished.

This nutrient is essential when it comes to shiny hair.

Dark greens are a great sources; eat kale, broccoli, swiss chard and Arugula, figs almonds, broccoli, Brazil nuts, and seaweeds.


A potassium deficiency, also called “hypokalemia”. can cause our hair to fall.

High-salt diets cause excess sodium deposit around the hair follicles, this stops the absorption of vital nutrients and can cause hair loss. Eating food rich in potassium will remove excess sodium, remedy the potassium deficiency and maintain a healthy scalp.

Avocado and bananas top the list closely  followed by leafy greens, almonds, garlic, beets, apricots, blueberries, papaya, carrots, dates, figs, garlic, grapes and raisins, onions, oranges, peaches, pumpkin seeds, sage, tomatoes, watermelon and winter squash.


Selenium helps the body in utilizing any proteins that are consumed. Our hair is composed of proteins. When the body is able to process the proteins, better hair growth follows.

This mineral boosts hair health and vitality by diminishing free radical damage. It can be found in many vegetables like asparagus, cabbage, carrots, spinach, parsley and celery to name a few.Note:

This list is by no means exhaustive of other foods that are good for your hair such as wild salmon, eggs, oysters and yogurt.

For truly pure and synthetic-free shampoos and conditioners we recommend Shear Miracle Organics

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.


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