5 Essential Nutrients For A Healthy Hair

 I would like us to delve into some essential nutrients that contribute to a healthy mane.  As the saying goes,'our bodies are a reflection of what we eat.'

Our bodies as we all know depends on a regular supply of a variety of nutrients to promote growth, generate energy, repair worn out tissues and of course boost immunity . A healthy and lustrous mane doesn't depend on expensive hair products or a luxurious salon treatment...it's in a healthy balance diet which is a right mix of proteins, carbohydrates, iron, vitamins and  minerals. Health experts agree that a healthy diet can improve the overall health, look and feel of our hair.

Let us look at some of these key nutrients that will help us in our quest for a healthy and a gorgeous mane


The bulk of our hair is mainly made up of a tough and fibrous form of protein called KERATIN. This means our hair needs protein to grow. According to a health article featured on WebMD, at any given time 90% of our hair is in the growing phase. This lasts for 2-3yrs at the end of which the hairs enter into a resting phase lasting for 2-3months before they are shed. If you don't get enough protein in your diet,  a disproportionate number of hairs will go into the resting phase leading to excessive hair shed. If lack of protein is the culprit for your hair loss you should fix it through your diet. Animal sources include eggs, fish, chicken, lean meat, turkey, dairy products etc. Plant sources include beans, soy bean and soybean products, peas, and nuts.

Omega 3 fatty acids

Belonging to a family of polyunsaturated fatty acids,  omega 3fatty acid has earned a reputation in the nutritional world for its exceptional abilities in maintaining a healthy body and mind. It is well known for promoting healthy hair, preventing dry, itchy and flaky scalp, adding sheen and luster to hair and keeping the hair hydrated...i know that sounds like good news:mrgreen:. To have a feel of this touch try and include oily fish such as salmon, herrings, sardines and mackerel to your diet. Plant sources include avocados, pumpkins and walnuts.


Iron is an important mineral needed to nourish the hair,  skin and nails. Its stored form in the body is known as FERRITIN. Ferritin helps to produce hair protein and since hair is mainly made up of protein there's no doubt that the right amount of ferritin is needed for a healthy hair. Optimal  levels of ferritin maximises the 'anagen'or the 'growing phase '. When serum ferritin is low,  the body relies on stored ferritin in non essential tissues such as the hair follicles and distributes it to the vital organs such as the heart, liver and kidneys. Since the hair bulb is where all hair cells are produced, this leeching of ferritin can result in excessive hair shed before reaching its maximum length. Iron rich foods include red meat, liver, kidney, oysters, potato skin, beetroots, almonds, soybeans, spinach, lentils, and other  green leafy vegetables.


Ok so if u have been 'around for a while' you would have noticed that biotin is popularly gaining grounds in the 'hair community' as the most 'sort after ' vitamin for healthy hair growth. It is a B vitamin that aids in the break down of protein into amino acids. As we've discussed earlier, protein is the backbone of the human hair and biotin is needed for its synthesis. It also promotes blood circulation. It's deficiency results in dandruff, poor growth and greasy hair. It should also be well noted that Biotin is a water soluble vitamin hence the body flushes out excess amount without storing any. This means inadequate intake through balanced diet will make the body run at a deficit. Foods such as avocados, liver, eggs yolk, peanut butter, yeast, brown rice,  peas and oats  are packed with biotin.

Vitamin C

Our bodies benefit from Vitamin C in several ways one of which includes strengthening the hair. It produces collagen,  a vital protein needed for healthy hair,  skin and nails.  It's an antioxidant which helps fight against free radicals that damage healthy body tissues. The best way to utilize vitamin C is to include it in your diet. Vitamin C rich foods include oranges, papaya, strawberries, sweet potato, mangoes and pineapples.

Beloved thanks for reading and don't forget, for  a lustrous and a healthy you need  to eat a balanced diet Let me know about your thoughts and feedback








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