Highly Important Nutrients For Your Hair Health

By: Adrian Cruce

Fashion trends obviously appear and disappear but having sleep, strong nails and hair is always important. Reaching this goal is directly connected to the nutrition that you have. Both nails and hair require around the same nutrients in order to healthily grow. Contrary to what you may think, they are not at all hard to add to your diet. Because of this, we can say that there is absolutely no excuse not to have great hair health when nutrition is your only problem. Make sure that you always get the right quantities of the following.



Hair is mostly made out of keratin, which will sprout out of keratinocytes. Keratin stands out as being really strong and this is the reason why your hair and nails feel harder and stronger than other parts of the body. In order to produce keratin, the body requires amino acids. You can receive those amino acids when you eat enough protein. You want to consume enough lean meats, sirloin, round cuts and loin. Vegetarians normally have problems because of the diet that eliminates meat. In this case you need to consume plenty of whole grains, soybeans and nuts.



Whenever mentioning calcium people think about teeth and bones. It is a shame since calcium is also necessary for having strong hair. This is a mineral that is vital for the body. If there are calcium lacks, the health of your hair will be drastically affected. While consuming calcium can help you, you have to be aware of the fact that the body does need some vitamins to be able to correctly absorb calcium. There are also some situations in which you cannot actually consume enough calcium or the body just does not absorb as much as it should. Supplementation can help in such cases.

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magnesium foods

Magnesium is highly connected with calcium absorption but it is also necessary for hair health at an individual level. It has to be added that magnesium helps a lot when faced with long stress periods. This is due to its anti-stress capabilities. You can find the mineral in so many foods that taste great so it should not be a problem to have a diet that includes all the magnesium you need.


zinc foods

Zinc is really important in the human body because it assists in cell division. Body parts that will reproduce rapidly, like your hair, will require constant zinc flow in order for really strong cells to be generated. Zinc deficiency can be noticed in various ways but when you see nails that are discolored, splitting and slow growing, the possibility that this is what you suffer from is quite high. In order to get all the zinc you need in your diet, make sure that you consider seafood like oysters. There are also some red meats and legumes that include good quantities.

Biotin (Vitamin H)

biotin foods

Biotin is important for the hair, being prescribed by doctors for people that suffer from hair loss autoimmune disorder alopecia. Biotin is available in various foods we often eat. However, the highest concentration is found in banans so you may want to add the fruit to your diet.

Omega-3 Fatty Acids

Omega-3 Fatty Acids

We cannot talk about hair health without mentioning omega-3 fatty acids. This helps your skin, hair and nails so do not jump over them in your meals. Keratinocytes are basically kept healthy by the fatty acids and this allows you to have strong and long hair. Make sure that you consume sardines, tuna, salmon and mackerel. Alternatively, go for flaxseed, eggs and walnuts.

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