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10 Essential nutrients for a healthy bouncy hair

Updated: Apr 20, 2021

Hair is the crowning glory people say!!!!!

Irrespective of gender hair loss has become a universal problem these days.

Having healthy, shiny, voluminous hair is the ultimate desire for every woman. Healthy looking hair is in general a sign of good health and good hair-care practices.

To have strong, shiny and thick locks, one has to make sure that the diet they consume routinely is healthy, balanced and highly nourishing.

A balanced diet with adequate amounts of essential vitamins, minerals and other nutritional elements strengthen hair and boost its growth rate.

Listed below are some nutrients for healthier hair. Do add these nutrients in your diet and

get a head full of healthy, glossy, voluminous hair.

Macro nutrients:


Proteins are the building blocks of every cell, tissue and organ in our body, especially our hair. Hair is about 97 percent protein, making protein a key requirement for nice, strong hair. Deficiency in protein means that the body cannot make new beautiful hair to replace that it has lost. Foods that provide the necessary protein to guarantee strong and healthy hair include: fish, chicken, soybeans, eggs, nuts, and dairy products.

Essential Fatty acids:

The hair shaft is made up of about 3% fat. Fats are needed to build the cell membranes in the skin of the scalp and

for the natural oil that keeps the scalp and hair from drying out. A lack of essential fatty acids can lead to development of dandruff and make your hair dry, brittle, and slow growing. Foods that can provide the required essential fatty acids and Omega 3 Fatty acids include: salmon, walnuts, flax, hemp seeds, walnuts and pumpkin seeds.

Micro nutrients:

Vitamin A:

It is imperative since it doesn’t let the sebum-producing gland, sebaceous gland, get clogged or dried out. Sebum lubricates the hair follicles and hence contributes to the growth of naturally healthier hair. A vita

min A deficiency affect the sebum production causing your scalp to get overly dry giving way to the occurrence of dandruff and other scalp issues which ultimately lead to hair loss. Foods that provide the necessary vitamin A: carrots, sweet potatoes, pumpkin and spinach.

Folic acid

A decrease in folic acid may contribute to decreased hair-follicle cell division and growth. Folic acid is also essential for the maintenance of healthy methionine levels in the body. Signs of folic-acid deficiency include anaemia, apathy, fatigue, and greying hair.

Food sources - Nuts, Soy (bean or milk).


helps prevent dandruff and can be found in cereals, egg yolk and liver.

Vitamin B12

Vitamin B12 has a lot of hair related benefits too. Vitamin B12 provides nourishment to all the cells of the body including hair follicles. People who lack Vitamin B 12 in their bodies often suffer from premature hair loss. Consuming a diet that is inadequate in Vitamin B 12 will result in hair loss, or slow hair growth rate. This is because the body cannot process Vitamin B 12 on its own and cannot utilise the food we eat without vitamin B 12. This results to undernourished hair follicle cells which slows the hair growth rate. Vitamin B 12 is present in liver, meat, eggs, shellfish, cheese, fish and curd.


Biotin, part of the vitamin B complex, is another nutrient associated with hair loss. Biotin is required for a number of enzymatic reactions within the body, and is necessary for the proper metabolism of protein, fat, and carbohydrates. Over time, poor metabolism of nutrients can contribute to undernourished hair follicle cells. A study conducted at Harvard University suggests that biotin is one of the most important nutrients for preserving hair strength, texture, and function. People who are eating adequate amount of protein should not have a problem with biotin deficiency. Good food sources of biotin are eggs, liver and soy.

Vitamin C:

Vitamin C helps to maintain the collagen levels of the body. Collagen is a group of essential proteins responsible for keeping all the tissues of our body connected and firmly packed. Those lacking vitamin C in their body may experience hair breakages and split ends. So, to keep the split ends at bay, you have to consume meal containing enough vitamin C such as citrus fruits, broccoli and strawberries.


This mineral promotes cell reproduction, as well as tissue growth and repair. It also is important for the maintenance of oil-secreting glands attached to the hair follicle. Zinc deficiency can lead to hair shedding. Zinc is found in some meats, eggs, milk, nuts, seeds, legumes and whole grains.


Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anaemia) is a major cause of hair loss, particularly in women. The maximum intake limit from all sources is 45 mg per day. A source of Vitamin C (strawberries, oranges, gooseberries) taken along with the iron-rich food can enhance the absorption of the mineral in our body. Food sources – Spinach, Soy beans, Tofu, Liver meat and eggs.

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