Thought’s I’d do a beauty-related post, which I haven’t done in a long time. Now, for any of my male followers, don’t bail out just yet. The state of your hail is a look into your internal health and can signal if something is wrong. Dryness, oiliness, dandruff, split ends, and hair loss are all signs of either nutrient deficiencies or potential imbalances, such as thyroid and hormones. While the condition of your hair is also influenced by how you style and care for it, your diet also has a huge say. For today’s post, I’ll be going over the top nutrients for healthy hair, as well as the best food sources. Are you ready? Then let’s get started!

Vitamin A

This vitamin is needed for not only hair growth but also cellular growth. It also helps the skin to make oil (sebum), which moisturizes the scalp and strands and gives it a natural sheen. Now there are two things to keep in mind when it comes to Vitamin A. With diet, you can get it in two forms. The first is beta-carotene, found in plants, and the other is retinol, found in animals. While the body can convert beta-carotene into a bioavailable (aka, easy to absorb) form of Vitamin A, there are a few things to keep in mind. [1]

First is that if you’re a vegan or vegetarian, you need to be getting a large variety of foods that contain it. A small handful of sliced carrots isn’t enough. Since the bioavailability of plant-based foods is low compared to animal foods, you’ll need to consume more to catch up with them. Second is to eat those foods with plenty of fat to increase absorption. Why? Because Vitamin A is a fat-soluble nutrient. In other words, in the presence of dietary fat, it’s easier to absorb and convert by the body. [2] [3]

Sources of Vitamin A:

Plant-based (as beta-carotene): Carrots, Sweet Potatoes, Squash, Cantaloupe, Bell peppers (especially red, yellow, and orange), Apricots, Spinach, Kale, Peas, and Broccoli

Animal-Based (as retinol or Vitamin A1): Liver (especially beef and lamb), Cod Liver or Cod Liver Oil, Mackerel, Salmon, Tuna, Goat Cheese, Cheddar, Eggs, and Trout 

[4] [5]

Biotin & B Vitamins

Ladies, haven’t we all checked out those hair growth supplements at least once? One of the vitamins it super-doses is biotin. Studies have shown a connection between hair loss and biotin deficiencies. However, some studies are against and for biotin improving hair loss. Experts believe that although biotin contributes to hair growth, it’s not the cause for hair loss. The whole spectrum of b-vitamins is involved in hair growth, as they encourage the growth of red blood cells that deliver oxygen and nutrients to the scalp. [6] [7] [8]

Sources of Biotin: Beef Liver and Kidney, Pork Chop, Ground Beef, Egg Yolks, Nutritional Yeast, Salmon, Blue Cheese, Camembert Cheese, Yogurt, Avocado, Sweet Potato, Cauliflower, Sunflower Seeds, and Nuts (almond, peanut, cashew, pecan, walnut, etc.) [9]

Sources of B-Vitamins: Nutritional Yeast, Salmon, Leafy Greens (spinach, collard greens, romaine), Organ Meats (especially liver), Whole Eggs, Beef, Oysters, Clams, Mussels, Lentils, Beans, Peas, Edamame, Poultry, and Yogurt (unsweetened) [10]

BONUS: The good bacteria in the gut create many vitamins, including biotin and other b’s as well. Maintaining a healthy gut will give you an extra dose of these nutrients free of charge!

 Vitamin C

While nutrients like Vitamin A and Biotin are great for hair growth, there’s something to be said about nutrients like Vitamin C for hair longevity. Vitamin C isn’t just a vitamin; it’s also an antioxidant. Antioxidants protect against inflammation, cellular damage, premature aging, and oxidative stress. Things that prevent hair growth, luster, strength, and longevity. Vitamin C is also needed to create collagen, which is a part of the structure of hair. [11] [12]

Sources of Vitamin C: Bell peppers, Chili Peppers (red and green), Broccoli, Kiwi, Guava, Papaya, Strawberries, Kale, Brussels Sprouts, Cauliflower, Oranges, Lemons and Limes, Potatoes, and Blackberries [13]

Vitamin E

Another antioxidant that’s important for protecting and nourishing our hair is Vitamin E. Some research shows it increases hair growth in patients suffering from hair loss; as much as 34.5% in just 8 months! [14]

 Sources of Vitamin E: Avocado, Sunflower Seeds, Pine Nuts, Peanuts, Hazelnuts, Wheat Germ, Broccoli, Almonds, Salmon, Trout, Brazil Nuts, Mango, and Spinach [15]

Iron

This mineral is important for helping red blood cells to carry oxygen and nutrients to our cells. Without it, many functions (including hair growth) either start to shut down or go wrong. Hair loss is one of the top symptoms of anemia, or iron deficiency (especially in women since we lose a lot during our period). [16] [17]

Similar to Vitamin A, iron comes in two forms: heme and non-heme. Non-heme is less bioavailable than heme and is best combined with Vitamin C to optimize absorption. [18] [19]

Sources of Iron: 

Heme: Eggs, Beef, Clams, Oysters, Liver, Turkey (dark)

Non-Heme: Spinach, Lentils, Pumpkin Seeds, Quinoa, Broccoli, Tofu, Dark Chocolate (raw cacao) [20]

 Zinc

Another nutrient deficiency associated with hair loss is zinc. It’s involved in both the growth and repair of hair strands and maintains the function of the oil glands surrounding the follicles. [21] [22]

Sources of Zinc: Beef, Shrimp, Oysters, Crab, Lentils, Hemp Seeds, Pumpkin Seeds, Sesame Seeds, Cashews, Cheddar Cheese, Whole Eggs, Potatoes, Dark Chocolate (raw cacao) [23]

Protein

Listen up. Protein isn’t just for building muscle. It’s also needed for maintaining strong, healthy hair. Even if you’d rather keep it short, you can still lose strands or weaken them overtime by eating less protein! While a deficiency is rare, that doesn’t mean you should miss out. Almost all of your hair is made of protein. You don’t need to go overboard, but you should be eating enough at every meal. [24] [25] 

Sources of Protein: All meat, dairy, eggs, poultry, pork, fish, and shellfish; vegans or plant-based eaters can get it from peas, lentils, beans, nuts, seeds, grains, nutritional yeast, and soy. 

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/21914489
[2] https://www.semanticscholar.org/paper/Bioavailability-of-beta-carotene-in-humans.-Dimitrov-Meyer/ec217fc32588bb5c1e3404de48e6d2b0e9a0f88f
[3] https://academic.oup.com/jn/article/130/3/503/4686253
[4] https://www.healthline.com/health/beta-carotene-benefits#foods-to-eat
[5] https://www.healthline.com/nutrition/foods-high-in-vitamin-a#section1
[6] https://www.ncbi.nlm.nih.gov/pubmed/19727438
[7] https://health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss/
[8] https://www.medicalnewstoday.com/articles/319427.php
[9] https://www.medicalnewstoday.com/articles/320222.php
[10] https://www.healthline.com/nutrition/vitamin-b-foods#section10
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929555/
[12] https://www.ncbi.nlm.nih.gov/pubmed/18505499
[13] https://www.everydayhealth.com/diet-nutrition/top-foods-high-in-vitamin-c.aspx
[14] https://www.ncbi.nlm.nih.gov/pubmed/24575202
[15] https://www.healthline.com/nutrition/foods-high-in-vitamin-e#section3
[16] https://www.ncbi.nlm.nih.gov/pubmed/17951130
[17] http://www.irondisorders.org/women
[18] http://www.irondisorders.org/iron-we-consume/
[19] https://www.ncbi.nlm.nih.gov/pubmed/2507689
[20] https://www.healthline.com/nutrition/11-healthy-iron-rich-foods#section2
[21] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124235/
[22] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
[23] https://www.healthline.com/nutrition/best-foods-high-in-zinc#section10
[24] https://www.webmd.com/skin-problems-and-treatments/hair-loss/men-hair-loss-17/eat-right-healthy-hair
[25] https://www.webmd.com/skin-problems-and-treatments/picture-of-the-hair#1