Proper diet for healthy and strong hair

Proper diet for healthy and strong hair

Do you have dry and brittle hair? Do you want to end the problem of brittleness and looseness of your hair?

Proper nutrition can give you healthy, shiny and beautiful hair and cause your hair to grow more and better.

While factors such as age, genetics and hormones also affect hair growth, but getting the right nutrients is very important.


Drink enough water

Drinking enough water (drink one and a half liters of water a day) also plays an important role in hair health and makes hair shiny and soft. Constant balance of body water is very effective in hair health. This balance is achieved when you drink enough water, so only when you feel thirsty is not enough to drink water for your body, try preferably drink one liter to one and a half liter of water a day.


Minerals are very important in the delivery of nutrients and oxygen and the function of cells and cause hair growth, which we will give you more details in the following:


In food sources such as green vegetables (spinach, broccoli, etc.) seeds, nuts (sesame, walnuts, etc.) and red meat.


In food sources such as red meat and fish


Copper is found in food sources such as liver, vegetables, seeds and nuts.


Proteins affect hair growth, hair thickening and prevent frizz and are found in food sources such as eggs, fish, legumes, soy products and yogurt such as soy milk.



Like any other part of your body, hair needs a variety of vitamins to grow. In fact, many nutritional deficiencies are associated with hair loss. Here are the best vitamins to control hair loss and sources of these important vitamins:

Vitamin A

This vitamin is not only good for skin care but also helps hair growth. It also moisturizes the hair and keeps it healthy. Food sources of Vitamin A is in carrots, sweet potatoes, spinach, dark green vegetables, fish, lettuce, sweet red pepper and mango

Vitamin B2

One of the best vitamins that helps hair growth by controlling stress. Food sources of Vitamin B is in eggs, meat, papaya, oranges, legumes, poultry

Vitamin C

This vitamin helps the body absorb iron from food, which is essential for hair growth and hair loss prevention. It also increases collagen production, which is essential for maintaining hair structure and repairing hair damages. Food sources of Vitamin C is in spinach, green vegetables, yellow bell peppers, broccoli, kiwi, oranges, sweet lemons, lemons, peas, and papaya.

Vitamin D

This vitamin is useful for treating hair loss, stimulates hair follicles and cells, and strengthens the hair shaft. Food sources of Vitamin D is in fish, thigh meat, soy milk, eggs, mushrooms, and fortified dairy products.

Vitamins B6 and B12

These two vitamins are an excellent source for hair growth and hair loss treatment. Sources of vitamin B6 include avocados, green beans, whole grains, spinach, chicken, bananas, and seafood. Vitamin B12 can also be found in foods such as liver, eggs, milk, cereals and seafood.

Vitamin E

This vitamin is also suitable for hair growth, stimulates capillaries and increases blood circulation to the scalp. As a result, it helps to grow and eliminate its dryness. Food sources of Vitamin E is in Spinach, avocado, almonds, sunflower seeds, olive oil, broccoli, and squash.

Pantothenic acid or vitamin B5

Vitamin B5, which is mainly found in nature, is one of the most important drugs to control hair loss. Food sources of vitamin B5 includes Mushrooms, cheese, fish, eggs, avocados, beef, sunflower seeds, sweet potatoes and meat.


If you want longer, healthier hair, don't forget to get biotin. Biotin is a vitamin B and plays an important role in maintaining healthy hair. This vitamin is soluble in water. This means that the body cannot keep it. So you should get enough of it every day. Many hair care products now contain biotin. Food sources of vitamin Biotin include mushrooms, avocados, eggs, salmon, peanut butter, and more.

Niacin or Vitamin B3

Niacin or vitamin B3 has many benefits for the hair and is also useful for increasing and strengthening blood circulation in the scalp and causes proper and natural fat to be created in the scalp. You can get Niacin in food sources like chicken, turkey, fish, and wheat germ.

Para-amino benzoic acid (PABA)

This vitamin, along with folic acid, is suitable for strengthening hair and preventing hair loss. Lack of this vitamin may lead to premature whitening. Important sources of PABA include liver, yeast and various types of grains.


It is good to know that one of the reasons that cause baldness among men is the lack of vitamin Inositol. Of course, some women also have this problem. Use grains, vegetables, bananas, citrus fruits, and raisins in your diet.

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