Everyone wants strong, beautiful, shiny, healthy hair but did you know that the secret to getting these luscious locks can be found in your diet? Eating healthy foods doesn’t just ensure you a healthy body, but it will also give you the head of hair you’ve been dreaming of. Make sure you get these nutrients and you will start to grow healthy hair!

Iron and Zinc

Iron and zinc will help hair follicles grow. Rich with iron and zinc, lean red meats can be eaten twice per week to help you get these nutrients. Soybeans, lentils, and vitamin C rich foods, like oranges, can boost iron absorption.

Vitamin D

Studies have shown that vitamin D may activate hair growth however, very few foods contain it naturally. A few minutes of daily sun exposure can help your body produce more vitamin D, but experts do not recommend this because it increases your exposure to the sun’s UV rays, which can be harmful. Safest way to get your vitamin D? Take a vitamin D supplement daily.


Protein promotes cell growth and repair, which is why it’s considered one of the building blocks of life. It also makes your hair strong so it’s critical for healthy hair! On average, women should get a minimum of 46 grams of protein per day. Simple ways to get your protein include yogurt (8 oz. contains 11g. protein), milk (1 cup contains 8g. protein), and meat (a small, 3 oz. piece of meat contains 21g. protein).

Omega-3 Fatty Acids

Omega-3’s are known to promote good heart health and relieve depression, but these fatty acids also give you silky, hydrated hair! Eating a fatty fish, such as salmon, a couple of times per week will help hydrate your hair. Not into eating fish? Taking up to 1 gram per day of a DHA and EPA supplement will do the trick!


This B vitamin is important for hair growth. Eggs are rich in this nutrient and are also a great source of protein, choline, and vitamin D! Eggs not your thing? Try taking a 30mcg supplement daily.

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