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Food for Hair

Posted under: hair care

The way our hair looks is a direct reflection on our nutrition. If we follow a balanced diet our hair appears soft, shiny and strong; but if the case is to the contrary our hair appears dull, frizzy and weak. We must take into account that if we are healthy on the inside it will also show on the outside.

Our hair not only requires shampoos, conditioners and other products to look attractive, shiny and healthy. Our diet is directly linked to hair health and beauty. Consider the following information for healthy skin, nails and hair.


Hair is made of protein, so the more protein we eat the healthier our hair will be. Strong healthy hair is less prone to breakage, split ends, damage and dullness. You can find protein in chicken, red meat, oysters, milk and other milk products, soy beans, lentils, nuts and in most veggies.


Consuming the right vitamins is vital to the health of our hair. Certain vitamins and minerals can help prevent hair loss and hair thinning, instead of reaching for those products for hair loss as a first step why not have a look at your diet.

Vitamin C

A rich antioxidant that is excellent for maintaining healthy skin and hair. It can be found in oranges (all citrus), tomatoes, all dark green veggies, onion and avocados.

Vitamin A

An antioxidant which is a great natural protector against aging as in controls the negatives effects of free radicals ( molecules responsible for cellular degeneration). Vitamin A also benefits the sebum in the scalp. This vitamin can be found in eggs, milk, carrots, fish liver oil, broccoli and spinach.

Vitamin B

The B vitamins are the most important for healthy hair. B5 (Pantotheic Acid) gives hair flexibility, strength and shine and helps prevent hair loss and graying. B6 helps prevent dandruff and can be found in cereals, egg yolk and liver. Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.

Vitamin E

Combats the free radicals that damage hair structure, preventing hair breakage and loss by enhancing our blood circulation. Food sources include avocado, soy, broccoli, spinach, asparagus, carrot, apples and dried beans.

Vitamin F

Vitamin F is an essential fatty acid that really benefits those with a dry scalp or dandruff. Food sources includes nuts, sunflower seeds and oil, soy and olive oil.


Helps strengthen and thicken your nails and hair. Can be used to prevent hair loss and dandruff. Found in egg yolks, milk, kidney, fruits and nuts.


Minerals are essential to hair health, these include: calcium, copper, zinc, silica and iron. Minerals and vitamins work together; therefore if there is a deficiency in one of them it is reflected in the other. For example: Vitamin C helps the absorption of iron.


Without adequate amounts of iron hair follicles don’t receive enough oxygen and the hair becomes weak. Iron can be found in green vegetables and red meat.


Helps prevent hair loss. Zinc is associated with protein so if you are eating foods high in protein like most meats, wholegrain cereals, pumpkin seeds, milk and cheese then you are surely receiving adequate amounts of zinc.


Can help pigmentation (color), prevents hair loss and helps maintain healthy hair texture. Copper can be found in nuts, meats and veggies.


Gives vitality to the hair shaft. Food sources: dried fruits, strawberries, cheese and pears.


Assures the adhesion of keratin (natural protein that strengthens hair). Found in almonds, eggs, milk, garlic and mustard.


Our bodies are mainly made up of water and hair also contains a lot of water (25%). For healthy, shiny hair and all over health it is important to drink a lot of water.

2 responses to “Food for Hair”

  1. Nicola says:

    I’ve just added this post in Delicious, thanks.

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