Having healthy and shiny hair adds extra charm to your overall appearance. However, maintaining healthy hair requires more than just using the right shampoo or conditioner.

A well-balanced diet that includes essential nutrients plays an important role in keeping your hair healthy and strong.

1. Protein

One of the most essential nutrients for healthy hair is protein. Hair is composed mostly of protein, so it makes sense that protein is required to maintain healthy hair growth.

Lack of protein can result in weak and brittle hair, leading to hair breakage and hair loss. To ensure that you’re getting enough protein, include a protein source in every meal such as eggs, fish, chicken, beans, and nuts.

2. Iron

Iron is an essential mineral for hair growth. It helps in the production of red blood cells, which carry oxygen and nutrients to the hair follicles. Lack of iron can cause hair thinning and hair loss.

To increase your iron intake, include foods such as red meat, poultry, fish, beans, lentils, and fortified cereals in your diet.

3. Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in maintaining healthy hair. These fatty acids are found in the cells that line the scalp, providing nourishment to the hair follicles. Lack of omega-3 fatty acids can result in a dry scalp and dull, lifeless hair.

To increase your omega-3 fatty acid intake, include foods such as fatty fish, flaxseeds, chia seeds, and walnuts in your diet.

4. Vitamin D

Vitamin D is an essential nutrient that helps in the production of new hair follicles. Lack of vitamin D can lead to hair loss and slow down hair growth.

To increase your vitamin D intake, spend some time in the sun, and include foods such as fatty fish, egg yolks, and fortified cereals in your diet.

5. Zinc

Zinc is an essential mineral that helps in the production of new hair cells. Lack of zinc can lead to hair thinning and hair loss. To increase your zinc intake, include foods such as oysters, beef, chicken, and fortified cereals in your diet.

Conclusion

If you want healthy and strong hair, it’s essential to get the right nutrients in your diet. Focus on including foods that are rich in protein, iron, omega-3 fatty acids, vitamin D, and zinc to maintain healthy hair growth and reduce hair loss.