7 nutrients for beautiful, healthy hair

It was said a long time ago that beauty starts from the inside out, and when it comes to hair, this is 100% accurate. If you want healthy, beautiful hair, it would be good if the following nutrients are introduced into your diet as often as possible.


Proteins are a building block of many basic bodily functions and are one of the essential nutrients for hair growth and development. Foods that are high in protein are milk, other dairy products, fish, eggs, beans, meat, and nuts.

Fatty omega-3 acids

Fatty acids are healthy fats that are essential for overall body health. In addition, they contribute to the development of a healthy scalp, as a result of which they have a positive effect on hair growth. The best source of omega-3 acids, of course, are the varieties of oily fish (salmon, tuna, mackerel), but cabbage, nuts, and flax seeds are equally good sources.


Getting enough iron is essential, especially for women. Deficiency can lead to numerous health problems, one of which is anemia. In addition, iron deficiency contributes to the cessation of hair growth and hair loss. The best sources of iron are meat, whole grains, eggs, beans, leafy green vegetables, and seafood.

Vitamin D

It plays a significant role in the growth of hair and scalp, helps to reproduce new hair follicles, replacing old ones, and gives natural shine to the hair. Sources of this vitamin are fish, mushrooms and sunlight. Given that most women don’t get enough of this vitamin, you may want to consult with your doctor about taking vitamin D supplements.


An insufficient amount of magnesium can lead to hair loss. Nuts, brown rice, and spinach are the best sources of these nutrients. In addition, you may also want to consider taking supplements that contain magnesium.


Zinc plays a vital role in hair growth, giving it shine and the necessary strength. The best sources of zinc are oysters, chickpeas, beef, and wheat germ. If your hair is not shiny, this is a sure sign that you are not eating enough zinc, you are experiencing a lack of it in the body.


Biotin, i.e. Vitamin B7 promotes healthy hair growth. Moreover, it is essential for healthy skin and nails. Biotin promotes cell development with the use of other vitamins to prevent hair loss and premature graying. The best sources are brewer’s yeast, whole grains, egg yolks, liver, and milk.

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