What Your Hair Really Needs to Grow Stronger and Fuller

Posted By Lovella Sitoy in Rapunzel on Sep 29, 2015

How many times have we blamed genetics for not having beautiful hair? Nutritional deficiencies are actually a most likely culprit.

We all have envied those magazine-worthy tresses of celebrities and models. Yet we can start our own hair-strengthening diet meal plan today.

Protein-rich foods


Choosing the type of protein source can be tricky. Generally, foods like fish, chicken, beans, tofu or soy products are better options compared to red meats and processed meats. For example, instead of a beef burger, have a turkey burger instead. Or, slice up a fresh roasted salmon for your sandwich instead of a luncheon meat.

Here are some tips on how to choose healthy protein-rich foods:

  • There’s no need for you to stress on the quantity of protein to take each day. You can simply eat a variety of good protein sources throughout the day - for example a natural at home protein shake in the morning and some beans and tuna or chicken on your salad for lunch will do the trick.

Also, take time to prepare your own natural protein meals and drinks instead of buying ready to mix protein powders that are loaded with additives and sweeteners.

  • Try to allocate a “meatless day” each week. Sourcing your protein from plants rather than from an all-meat source can offer great health benefits.
  • Limit your soy intake. And avoid supplements that contain soy protein or extracts, i.e. isoflavones, as their potential long-term side effects are still unknown. (1)

Essential Fatty Acids

More specifically Omega 3 oils are a healthy type of fat that you can get from foods such as fatty fish, nuts, and seeds. Omega 3 acids play a very essential role in keeping your hair, skin, and nails healthy.

First they provide photoprotection for your skin. This means taking enough EFA levels can definitely shield your skin from sunburn including cell damage that can lead to skin inflammation. Ultimately, your skin will also be protected from photoaging or premature skin aging due to UV rays of the sun. In other words, Essential Fatty Acids are not only beneficial to the skin’s overall function, but also to its appearance.

Hence you need to eat sufficient servings of EFA-rich foods every single day!

If you’re craving for a high-sodium bag of potato chips, have a bowl of almonds instead. Or, have a daily smoothie with ingredients like chia seeds and avocadoes. You’ll surely love the results in no time.

Hair-boosting Vitamins

Your body needs certain vitamins that work together to help provide a highly stimulating environment for hair growth. Vitamins and minerals that include B vitamins such as B6, B12, biotin, and folic acid, magnesium, and zinc are quite important for your hair.

Eating lots of fresh fruits and vegetables can help you obtain these essential hair nutrients. Bananas, avocadoes, tomatoes, berries, and leafy greens are absolutely great dietary sources. But if you think you’re not getting enough of these vitamins from your diet, it may be good to consider proper supplementation.

While we can’t always put the blame on our genes, certain genetic factors can play a role in hair loss. Also, autoimmune diseases, anemia, and other health-related conditions can cause changes to hair appearance or hair loss.

It is best to feed our hair with healthy stuff. This way we can avoid vitamin deficiencies or health conditions that lead to hair loss.



  1. http://www.hsph.harvard.edu/nutritionsource/2014/02/12/5-quick-tips-choosing-healthy-protein-foods/
  2. http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/essential-fatty-acids


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