Diet for Strong and Healthy Hair

A well-balanced diet does more than just keep you fit and healthy. It also benefits your scalp and mane, which can keep you from losing hair. If you’re starting to experience some degree of hair thinning, adopting a diet for healthy hair and including the right balance of vitamins and nutrients can provide the hair what it needs to stay strong and healthy.


As hair is mostly made of protein, a diet lacking in this nutrient may result in hair loss or thinning. Without enough protein, your hair is also likely to grow dry, weak and brittle. The body, furthermore, will find it difficult to replace the hair that you’ve lost. This is why it is important to ensure that you have enough protein in your diet for healthy hair. Excellent sources of protein include fish, turkey, chicken, eggs, and dairy products.

Vitamin A

The body needs this vitamin to create sebum, which is the oily substance produced by the sebaceous glands. This gives the hair a natural conditioner that can keep the scalp healthy and avoid itchiness and dry hair. Vitamin A, furthermore, helps promote the health of cells and tissues in your hair and scalp. Good sources of Vitamin A include carrots, sweet potatoes, dark leafy greens, and other yellow/orange coloured fruits and vegetables.


Essential fatty acids benefits the hair, skin, and nails. They also give oils that can keep your hair and scalp hydrated. Omega-3s, furthermore, lubricate the follicles and contribute to hair’s brightness and elasticity. Oily fish such as sardines, mackerel, salmon, and trout are excellent sources of Omega-3 fatty acids. Plant sources include walnuts, pumpkin seeds, avocado, and flaxseed oil.


Lack of iron in the body results in anaemia and hair loss. Low iron levels also compromises the iron supply to the hair follicles, which may affect the growth cycle of the hair and contribute to thinning. Foods rich in iron include red meat, chicken and fish. Your diet for healthy hair should also include plant sources of iron such as legumes, grains, nuts and seeds, and dark leafy greens.

Vitamin C

Apart from providing antioxidants, vitamin C also assists in iron absorption. This contributes to producing collagen, which helps hold tissues in the body, including hair. Best sources of vitamin C include blueberries, blackcurrants, guava, kiwi fruits, oranges, and dark leafy greens. Note that the body cannot store this vitamin over long periods, so eat foods high in vitamin C daily.

An overall healthy diet is essential for healthy hair and scalp. You should also include proper hydration as a part of your diet for healthy hair, as this helps the body function properly. Drinking plenty of water keeps the skin and hair hydrated, promoting proper growth of your hair.