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4 Critical Nutrients For Hair Health

We often think of our hair as an extensive of our bodies — which is fairly accurate. On each of our body's, there are millions of hair follicles, allowing for healthy growth. Although a part of your hair is technically dead, you still need to feed the part that is very much alive.

In order to do so, key nutrients are required. For instance, dark leafy greens provide your body with ample amounts of vitamin A and C — allowing your hair to naturally produce optimal sebum amounts. When you consume the right nutrients, your hair will be strong and healthy. After all, you're supporting its growth from the inside out.

Why Your Diet Matters

Everything is connected — our skin, brain, gut, and yes, even our hair. When you follow a healthy lifestyle, focusing on a balanced diet, every aspect of your body benefits. Take hair loss, for example, an issue that millions suffer from. Although there are many possible factors, an iron deficiency often plays a role.

When your body, and in this case, your hair, do not receive the right nutrients, functions begin to fail. When you consume a healthy diet, rich in protein, iron, and other key nutrients, you can naturally improve the look and feel of your hair — all while supporting positive well-being.

Like dry skin, dry hair may be a sign that your health isn't as great as it could be. Sometimes, our body's try to give us 'clues' — such as hair that's easily broken. Since our hair is mainly made of protein, it requires this nutrient to grow. The same is true regarding your nails.

Although protein is critical, which we will discuss below, you also need to consume enough iron, vitamin E, and zinc. Although we will focus on these four nutrients today, you also need copper, selenium, vitamin D, magnesium, and other trace minerals — in addition to biotin, vitamin C, and other key vitamins. That's why a varied, balanced diet is so important.


Be Sure to Eat These 4 Nutrients for Hair Health

As mentioned, in order to keep your hair healthy, you need to consume enough iron, protein, vitamin E, and zinc. When you eat a colourful diet, this becomes much easier to accomplish. Your best bet is to eliminate processed foods, swapping out nutrient-void meals for fresh, whole food options.

Here's why you need these nutrients, and how to get them:


Here's a little test that you can perform to see whether or not your hair is properly balanced in terms of protein and moisture levels — take a strand of hair, wet it, then gently stretch it. Does it break? If not, your hair is balanced, but if it does, you likely need more protein.

Just remember, your hair is protein! In order to maintain healthy hair, you need to increase your intake. This is especially true based on the harsh chemicals we're exposed to, as they tend to break down amino acid chains — resulting in dry, damaged hair.

Some of the best foods include: Eggs, oats, cottage cheese, chicken, broccoli



As mentioned, hair loss is often attributed to a lack of iron in one's diet. Common in women, especially those of childbearing or postmenopausal age, iron is essential for red blood cells. Believe it or not, when your hair grows, it requires plenty of iron. This deficiency may also contribute to extreme fatigue.

Some of the best foods include: Beans, spinach, seafood, grass-fed beef, peas



You need zinc for healthy hair, skin, and nails. Once again, when visiting with a doctor or dermatologist, they will often recommend zinc supplementation to prevent hair loss. When you do invest in a quality supplement, you also benefit from ingredients such as biotin and vitamin C.

Some of the best foods include: Cashews, cocoa powder, pumpkin seeds, kefir, chickpeas


Vitamin E

Known for its role in optimal skin health, vitamin E is also imperative for hair health. Acting as an antioxidant, this vitamin is able to effectively build and repair hair tissue. It it also able to reduce inflammation — encouraging healthy growth. Although you can get vitamin E creams to apply to your scalp, there are also quality supplements that help you ensure you get enough. 

Some of the best foods include: Kale, spinach, almonds, raw seeds, and plant oils!

If you are short on time and would like an 'all in one' hair growth multi vitamin, check out Root Rehab.

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