Every part of your body needs proper nutrition to thrive — including your hair. Your food choices can make a big difference in your hair’s texture, density, and overall appearance.
Jennylle Zanzi, FNP-C offers advanced hair restoration and transplant solutions at RVA Regenerative Wellness. While these treatments kickstart hair growth, a healthy diet can help you achieve and maintain optimal results.
Ready to learn how to eat your way to healthier hair? Here, explore expert nutritional tips for stronger, more resilient strands.
Hair is primarily made of protein (keratin), which means that getting enough of this macronutrient in your diet is essential to keep it robust and healthy. Your body breaks down the protein you eat into amino acids, which become keratin fibers — the building blocks for new hair.
Because the body prioritizes protein for more critical functions like repairing organs and making hormones, hair is considered a non-essential tissue. If you’re not consuming enough protein, it can quickly lead to noticeable issues like increased shedding, slower growth, or hair that feels brittle and weak.
To build healthier hair at the source, focus on including high-quality sources of protein in your meals. These include lean meats, fish, eggs, Greek yogurt, and cottage cheese. If you follow a plant-based diet, be sure to incorporate a variety of legumes, like lentils and chickpeas, as well as tofu, nuts, and seeds.
Healthy fats — also known as unsaturated fats — contribute to hair’s natural luster and elasticity, helping it look and feel shiny and soft. They also help maintain the scalp’s moisture barrier, which can prevent uncomfortable and embarrassing dryness and flakiness.
For example, Omega-3 fatty acids directly support scalp health. These “good” fats work to reduce inflammation, creating a healthier environment where hair follicles can produce strong strands.
Fatty fish, like salmon, mackerel, herring, and anchovies are excellent sources of omega-3s, as are flaxseeds, hemp seeds, and edamame (soybeans). Avocados and olive oil also provide healthy fats for shiny, touchable hair and a healthy scalp.
Different vitamins and minerals each play unique roles in your hair’s health. Here’s how some of these micronutrients support your hair, and where to find them:
Iron is especially important, as it helps red blood cells deliver oxygen and nutrients to your hair follicles. Iron deficiencies are a common cause of hair thinning and loss. You can find iron in meat, fish, lentils, beans, and dark green, leafy vegetables like kale, spinach, and collard greens.
Zinc promotes hair growth and scalp health, and a lack of it can lead to a dry, irritated scalp and even hair loss. Fish, seafood, eggs, and fortified products, such as breads and breakfast cereals are good sources of zinc.
Biotin, also known as vitamin B7, is an important player in the metabolic processes that support healthy hair. Eggs, nuts, sweet potatoes, and avocados all contain vitamin B7.
Vitamin A aids in sebum production — the natural oils on your scalp that keep hair moisturized and supple. Look for it in carrots, sweet potatoes, and those all-important dark leafy greens.
Vitamin C helps make collagen, which provides structural support to hair, and it also boosts iron absorption. Foods rich in vitamin C include citrus fruits, kiwi, broccoli, and bell peppers.
However, it can sometimes be a challenge to get enough of these essential micronutrients through diet alone. For those times when your diet might fall short, or if you’re seeking a more targeted approach, Jennylle offers specialized IV therapy. This method delivers vitamins and minerals directly into your system, ensuring maximum absorption to support optimal hair health.
Are you dreaming of healthier, more beautiful hair? Schedule an appointment at RVA Regenerative Wellness in Midlothian, Virginia to find out exactly how you can achieve it.
