Important Nutrients For Strong Hair

strong hair As kids we all have heard it a million times from our mothers telling us to eat veggies and other healthy stuffs for a strong and healthy hair. But we always thought it was the trick she used to make us empty our plates. As grownups, with the dwindling hair in hand now we regret those bygone days for not paying heed to her.

Before you start searching for that so-called perfect hair product for your hair, you should realize that what your platter has lot more to offer for a strong and healthy mane. Just like any other body part, the growth system for healthy and strong hair too needs various nutrients for its proper functioning.

The care and attention what goes in beautifying your hair externally should be coupled with the intake of healthy and nourishing nutrients. In order to have a strong and healthy hair you should be aware of the food sources and the nutrients they provide. Below listed are some of the important nutrients which contribute to healthy and strong hair.

Important Nutrients For Strong And Healthy Hair


The role of protein for healthy hair growth has a close relationship. Hair itself is composed of a protein called keratin which is made up of amino acids. The amino acids take care of hair follicles for healthy hair growth.

dry fruits

Out of 20 amino acids, eleven are produced by the body and the rest nine are to be taken externally in the form of diet. The deficiency of these amino acids results in thinning of hair and hair loss. Protein sources include vegetables, grains, nuts, poultry, fish, egg and dairy products.

Omega – 3 Fatty Acids

Omega -3 fatty acids are essential nutrients that are necessary to maintain a healthy scalp thereby contributing to stronger and shinier hair. The three essential fatty acids are alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid.


They also keep the hair and scalp hydrated by maintaining the natural oils thus reducing the dryness of the scalp which may lead to dandruff. Natural sources of omega -3 fatty acids include eggs, fish, walnuts, flaxseed, spinach etc.

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The nutrient zinc is not naturally stored in the body, so it has to be taken externally through food sources. Zinc is one of the main nutrients responsible for the production of sebum, the natural oil produced by the scalp to nourish and hydrate the hair.


Brittleness and dryness of hair are reduced with generous intake of zinc. The natural sources of zinc are cabbage, okra, peas, soybean, yeast, egg yolk, oysters etc.


Iron has an important role in hair growth. We all know that the stronger the roots the healthier the hair shaft is. This useful nutrient contributes in building stronger roots by carrying oxygen to the roots. Incorporating iron rich food in your diet not only results in stronger tresses but it reduces hair loss too.


Natural sources of iron are green leafy vegetables like spinach, dry fruits, egg yolk, red meat etc. Apart from the above nutrients one more important nutrient for healthy and strong hair is water. Drinking plenty of water keeps your body well hydrated and your hair well moisturized reducing the dryness and frizziness off your hair.