Healthy Hair Needs these Nutrients

What nutrients do you need for healthy hair?
girls showing her hair and nails

Fashion trends come and go, but there is one look that has always been in style: strong, sleek hair and nails. Made of the same type of cells created and organized in a different way, hair and nails require basically the same nutrients to grow healthily. Fortunately, the nutrients hair and nails need are generally easy to attain in a regular diet; unfortunately, many people still aren’t getting the right nutrition to keep their hair, nails, and body well. Dry, brittle hair and nails are some of the most off-putting indications of ill-health, so if you have these symptoms, here are the nutrients you need to get in your body ASAP.

1. Protein

Hair and nails are made primarily of a protein called keratin, which sprouts out of crucial skin cells called keratinocytes. Keratin is outrageously tough, which is why nails and hair feel stronger and harder than the rest of your body. However, to produce keratin, your body needs amino acids, which you can only take in by eating protein.

Consuming plenty of lean meats, like chicken and loin, sirloin, and round cuts, is the most efficient way to get protein. Vegetarians are often protein deficient due to their meatless diet; to get enough protein, they should eat extra nuts, soybeans, and whole grains.

2. Zinc

The mineral zinc is vital to healthy cell division, which means the parts of your body that rapidly reproduce ? like your hair and nails ? need a constant flow of zinc in order to generate strong cells. A zinc deficiency manifests itself in many ways, but the most notable are slow-growing, splitting, discolored nails.

Seafood is a common source of zinc in everyday diets. Oysters boast by far the highest levels of zinc in any food, offering 500 percent your daily requirement in a single serving. However, if half-shells aren?t your thing, you can also find zinc in some red meats as well as legumes and whole grains, but plant-based zinc isn?t as easily absorbed by the body.

3. Calcium

Strong bones, strong teeth, strong nails, and strong hair ? calcium does it all. Calcium is one of the body?s most sought-after minerals, so when your system lacks sufficient calcium, you can see it clearly in the health of your hair and nails. However, consuming extra calcium might not be enough to get back in balance; your body needs help from other vitamins in order to absorb calcium correctly.

Most people are familiar with standard calcium-rich foods: dairy products, white beans, leafy greens, nuts, etc. However, vitamin D and other nutrients necessary for calcium absorption are less well-known. Some milks and juices are fortified with vitamin D, but researchers agree that natural sources of vitamins are easier on the body. You can try drinking a daily cup of horsetail tea or snacking on a can of tuna to make sure you get adequate vitamin D.

4. Magnesium

When you suffer prolonged periods of stress, you can probably see the effects in your nails and hair. Fortunately, magnesium is the best all-natural anti-stress mineral. It prevents hair loss and unsightly ridges on nails which can be caused by poor diet and untenable stress.

Magnesium isn’t a well-known mineral, but it is plenty of delicious and nutritious foods. Pumpkin seeds are inarguably the most magnesium-rich food, followed closely by dark chocolate. By enjoying a sweet treat, you can be on your way to healthier hair and nails.

5. Biotin

Also called vitamin H, biotin is highly regarded as a hair-saver. Doctors prescribe biotin to sufferers of alopecia, an autoimmune disorder marked by hair loss. In fact, the H in vitamin H stands for haar and haut, or hair and nails in German.

Biotin can be found in a number of foods you likely already regularly consume. Bananas have the highest concentration, but most legumes (including peanuts and lentils) also are biotin-rich.

6. Omega-3 Fatty Acids

Instead of smearing yourself with oil and sitting in the sun, you should ingest some oily omega-3s to gain the naturally soft skin, sleek hair, and shiny nails you’ve always craved. Not all fats are bad for you; the essential fatty acids in omega-3s keep your keratinocytes healthy so you can grow long, strong hair and nails.

Salmon, tuna, mackerel, and sardines are full of omega-3s, but if you aren’t feeling fishy, you can also consume walnuts, flaxseed, and even eggs to get a sufficient daily dose.

10 Comments on Healthy Hair Needs these Nutrients

  1. I enjoyed this posts and learned a lot. I too thank you for the learning lesson and look forward to more. I’m 64 yrs old so it goes to show your never to old to learn something new :).

  2. Thanks for this great post, I have also come across this great website as well. If you’d like you can probably link to it as it has very good resources about hair loss solutions

  3. For hair growth coconut oil scalp massages, hair vitamins no Heat styleing no dyeing or bleaching eat spinach and Kele drink plenty of water your hair be on its way to length

  4. Hi, I need a help. I am a woman who has been suffering from brittle nails for almost many years now. I have tried all tricks in the trade and nothing seems to be working. I was advised to be on a calcium rich diet and also take vitamin D supplements to help overcome the problem. However the problem never really got any better and over the past years it has been only getting worse. Frankly speaking, is there any which can be done to get my nails back to my original shape?

  5. Please help. My hair has always been my pride and joy. I figured since it is pretty damn healthy, it could deal with some bleach damage. And I figured the master stylist who did all the color-corrections would know how much would be too much. I was wrong, and now I want to burst into tears every time I look at my hair or touch it. I just don’t know what to do. My hair has also NEVER been shorter than this and it breaks and falls out. What should I do to regrow hair?

  6. That is a good tip particularly to those fresh to
    the blogosphere. Brief but very precise info… Thanks for sharing this one.
    A must read article!

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