Hair beauty depends on the diet

Each of us dreams of soft and shiny hair. We try to achieve this with the help of various detergents: shampoos, gels, balms and conditioners, we resort to grandmother’s methods, and regularly visit our personal hairdresser. But as with every part of our body, diet is essential to healthy hair.

What dietary changes are needed to make our hair reward us and look beautiful? Below are 10 foods to help your hair get stronger and healthier visibly!


Fish is high in protein and vitamin D, which strengthens our hair, and also includes omega-3 fat, which is responsible for hair growth. About 3% of each hair is made up of these acids and can be found in the membranes of the scalp cells, which are responsible for proper hydration of the hair.

If salmon isn’t one of your favorite foods, you can also find omega-3s in other types of fish, such as herring, mackerel, some sardines, and trout. If you’re not particularly hungry for fish meat, you can find healthy ingredients in avocados, pumpkin seeds, or walnuts.


Only the variety of walnuts contains fatty acids. Nuts also contain some biotin and vitamin E, thanks to which cells can be protected even after exposure to the sun. Lack of biotin, as a rule, leads to weakening, and then to significant hair loss. An additional benefit of walnuts is their abundance of copper, a mineral that helps our hair retain its rich color and shine.

Sea oysters

Oysters contain zinc, which is so necessary for curls, a lack of it can lead to a loss of its former shine and the fact that the scalp will become drier. Zinc also includes wholemeal bread, but only oysters provide the body with a large dose of protein, which is 97% hair!

Zinc deficiency can be compensated for by nuts, beef and eggs.


It is an antioxidant containing beta-carotene, which the body converts and synthesizes into vitamin A.

Its absence will make your scalp improperly hydrated, which can lead to annoying itching, and even dandruff.

Beta-carotene is also found in carrots, melons, mangoes, pumpkins, and apricots.


They contain minerals necessary for hair, such as sulfur, selenium, zinc, iron. This is very important because they help bring oxygen to the cells of the hair follicle, which is the main cause of hair loss. Iron can also be found in various animal products such as poultry, fish, beef, and pork.


This vegetable helps maintain healthy hair follicles. Also try other green vegetables like broccoli and cabbage.


Small but powerful. Legumes contain protein, iron, zinc, and biotin. They are a great alternative for vegetarians and vegans.

Greek yogurt

Focus on low-fat dairy products paired with high-protein Greek yogurt to help nourish your curls. Top up your diet with cottage cheese for breakfast, low-fat cheese for lunch, and skim milk for dinner.


Includes a huge amount of vitamin C. Eat blueberries, currants, kiwi, strawberries.


Meat is the most important source of protein, which is essential for proper hair development. In addition, it contains trace elements zinc, iron and vitamin B. Remember that hair consists mainly of protein, so foods that have a protein base instantly revitalize them.

It is worth noting that women who drink large quantities of strong tea or coffee provoke a decrease in iron absorption. Caffeine and oxalates present in these drinks block the absorption of iron, calcium and zinc. Iron deficiency causes hair to weaken. To combat anemia and improve hair condition, enrich your diet with iron-rich foods (egg yolk, red beef, veal, duck). As well as cocoa, dried apricots, broccoli, green beans, buckwheat and millet. Avoid fried foods and fast foods in your diet.

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