Nutrients for Promoting Healthy Hair Growth

nutrients for hair growth

Hair growth, hair growth, wherefore art thou hair growth? I’ve often asked myself why isn’t my hair growing faster? Will I be able to reach my shoulder length hair goal? What am I doing wrong? And if you’re anything like me, you’ve tried it all. Moisture rich conditioners, protein treatments, regular trims, heatless methods etc. But still your hair won’t grow as fast as you expected. Incorporating nutrients for hair growth is probably the most effective way to see change.

Healthy hair has always been my main goal and with the help of the right products and following the best regimen for my hair, I’m able to achieve this. But now that I’ve established what works best for my hair on the outside, I decided it was time to work on the inside and discover different ways to promote hair growth.

I discovered that if you include the right nutrients into your diet, it’s a great way to promote healthy hair as well as growth. Check out these essential nutrients that you’ll need to help grow healthy hair…


nutrients for hair growth

ABOUT | Protein is an essential nutrient that is needed it for healthy hair because hair is made primarily of protein. Lack of protein can lead to weak and brittle hair.

FOOD | Tuna, shrimp and cod, snapper, venison, halibut, salmon, scallops, turkey, chicken, lamb, beef, calf’s liver, spinach, tofu, mustard greens, crimini mushrooms, soybeans, and mozzarella cheese, eggs, milk, collard greens, cauliflower and many legumes.


nutrients for hair growth

ABOUT | B complex are vital for healthy hair growth. It helps strengthen and condition hair.

FOOD | Animal products (meat, poultry), yeast extracts (brewers’ yeast, Marmite), asparagus, broccoli, cauliflower, spinach, bell peppers, turnip greens, bananas, potatoes, dried apricots, dates and figs, milk, eggs, cheese, yoghurt, nuts and pulses, fish, brown rice, wheat germ, garlic, tuna, wholegrain cereals, avocado, herring, salmon, celery, crimini mushrooms, sunflower seeds and walnuts.


nutrients for hair growth

ABOUT | Vitamin C is much more than an antioxidant and plays an important role in improving the health of our skin and hair. Vitamin C provides many benefits for hair.

FOOD | Broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley.


nutrients for hair growth

ABOUT | Vitamin A plays an important role in hair growth. It contains Antioxidants that moisturizes the scalp and prevents the hair from drying out. Vitamin A also helps in strengthening and thickening of the hair.

FOOD | Calf liver, cow’s milk, eggs, carrots, apricots, mangoes, squash, sweet potatoes, spinach, kale, collard greens, tomatoes, guava, and pink grapefruit, salmon, shellfish, cayenne pepper and chili pepper.


nutrients for hair growth

ABOUT | Vitamin E is a great stimulant for growth of capillaries, when the capillaries are healthy and profuse, the blood circulation in the scalp will be enhanced which will therefore promote strong and healthy growth of hair.

FOOD | Mustard greens, turnip greens, chard, sunflower seeds, almonds, spinach, collard greens, parsley, kale, papaya, olives, bell pepper, brussel sprouts, kiwifruit, tomato, blueberries, and broccoli.


nutrients for hair growth

ABOUT | Vitamin K is Great for maintaining healthy hair.

FOOD | Spinach, brussels sprouts, swiss chard, green beans, asparagus, broccoli, kale, mustard greens, green peas and carrots, fig, brewer yeast, asparagus, broccoli, lettuce, cabbage, egg yolk, oatmeal, rye, soybean, liver, wheat, yogurt, tomato paste, Swiss Emmental cheese and Norwegian Jarlsberg cheese.


nutrients for hair growth

ABOUT | Iron is vital for transferring oxygen to cells throughout your body, including hair follicles.

FOOD | Chard, spinach, thyme, and turmeric, romaine lettuce, blackstrap molasses, tofu, mustard greens, turnip greens, string beans, and shiitake mushrooms, beef tenderloin, lentils, brussel sprouts, asparagus, venison, garbanzo beans, broccoli, leeks, and kelp.


nutrients for hair growth

ABOUT | Eating a diet rich in foods with Magnesium is one way to make sure that you’re giving your scalp what it needs to grow strong and healthy hair.

FOOD | Swiss chard and spinach, mustard greens, summer squash, broccoli, blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint, cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds.


nutrients for hair growth

ABOUT | Zinc is another nutrient that helps maintain healthy hair.

FOOD | Calf’s liver, crimini mushrooms, sea vegetables, basil, thyme, spinach, yeast, beef and lamb, summer squash, asparagus, venison, chard, collard greens, miso, shrimp, maple syrup, broccoli, peas, yogurt, pumpkin seeds, sesame seeds and mustard green.


nutrients for hair growth

Water helps the body to process and flush out toxins faster, which makes it a quick and easy natural method that will make your hair grow a lot quicker. Drinking water also keeps your hair hydrated from the inside out.

ESSENTIAL FATS (Omega 3 & 6)

nutrients for hair growth

ABOUT | Essential fats help fortify the hair follicle and the scalp that surrounds it.

FOOD | Flax oil, algae, cold-water fish, dark-green vegetables, hemp oil and pumpkin seed oil. Omega-6 fats sources: borage, evening primrose oil, safflower oil, sunflower seeds, hemp seeds, corn and pumpkin seeds.


ABOUT | It’s important to get the above nutrients into your diet. It’s also important to avoid certain foods that will get rid of important hair growing nutrients.

FOOD | Sugar, chocolate, cakes, cookies, starches, soft drinks and snacks. Caffeine, alcohol, nicotine and recreational drugs.

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