Nutrients Your Hair Needs

Whether you have straight locks or curly manes, every woman dreams of flaunting long and strong hair. Of course, having gorgeous, shiny hair not only makes you feel great but also enhances your beauty. However, achieving such flair can be a stressful task.

The measures to protect your hair from damage, the number of hair treatments, and the amount of time to grow it might drive you insane.

Nevertheless, giving importance to external care only puts a big dent in your hair care routine. While caring for your hair and being patient are all important, you may often forget to consider the matter of nutrition.

You may have heard that healthy hair is a sign of a healthy diet, which is absolutely true. Believe it or not, beautiful hair is the result of a balanced diet that includes the right amount of fats, carbohydrates, proteins, fiber, minerals, vitamins, and water.

Yet, when it comes to long, voluminous, and strong tresses, the three most important nutrients are vitamins, minerals, and proteins. Therefore, taking them in the right proportion is a key to healthy and fast hair growth.

Essential Nutrients for Hair Growth

Vitamin A

It’s no secret that vitamin A plays a crucial part in the development of cells, which directly affect your hair growth. This vitamin helps produce the natural oils on your scalp that bring healthy shine to your hair.

Moreover, it consists of antioxidants that keep your scalp moisturized and prevents it from drying out. Not to mention, this vitamin is best for strong hair growth and thickness.

Foods Rich in Vitamin A

  • Egg yolk
  • Milk
  • Sweet potatoes
  • Liver
  • Spinach
  • Dried apricots
  • Carrots
  • Mangoes


According to a number of medical research studies, it has been revealed that a deficiency of magnesium results in abnormal hair growth, making it frizzy and brittle. Consumption of magnesium helps strengthen your hair follicles and promotes healthy hair growth.

Magnesium Rich Foods

  • Salmon
  • Nuts
  • Wild rice
  • Seeds

Biotin (Vitamin B71)

You will be surprised to know that biotin is often called the ‘hair growth vitamin.’ It belongs to one of the 12 vitamins in the Vitamin B family, and helps rejuvenates hair health and improves its texture.

Moreover, biotin is known to do wonders for the thickness and volume of your hair. This is because biotin boosts the production of fatty acids within cells and stimulates growth.

Moreover, biotin works with fats and amino acids that improve your hair health. That being said, amino acids are the building blocks of proteins, which play a key role in the process of glucogenesis. As a water-soluble vitamin, biotin helps rejuvenates your hair and bring back the lost shine and beauty to your tresses.

Although you will find a list of products that contain biotin, proper intake of this vitamin will give you quick results, with no side effects. From boosting your hair growth to strengthening your tresses, biotin provides plenty of benefits to your tresses.

Foods Rich in Biotin

  • Avocados
  • Walnuts
  • Eggs
  • Mushrooms
  • Almonds
  • Yeast
  • Cauliflower
  • Salmon
  • Raspberries
  • Peanut butter
  • Bananas

Vitamin B12

Belonging to the Vitamin B family, vitamin B12 is known to promote healthy division of cells. In addition, this vitamin stimulates cell growth, which eventually leads to strong tresses. It’s important to mention here that deficiency of vitamin B12 is one of the reasons for slower hair growth.

Therefore, consuming vitamin B12 rich foods can prevent hair loss and also encourages the production of iron, which plays a vital role in strengthening your hair.

Foods Rich in Vitamin B12

  • Milk
  • Eggs
  • Yogurt
  • Whey powder
  • Cheese

Vitamin C

You probably have heard a list of benefits that vitamin C provides to your body. However, this vitamin is also known as a hair growth vitamin, as it helps prevent premature graying and baldness. Moreover, adequate consumption of vitamin C keeps your tresses moisturized and protects them from damage.

Not to mention, vitamin C plays an important part in the production of collagen; a protein that is essential for robust hair growth and thickness. Hence, the daily intake of vitamin C through natural ingredients is key to maintaining your hair health.

Vitamin C Rich Foods

  • Grapefruits
  • mandarin
  • Lemon
  • Guava
  • Strawberries


You may have heard that deficiency of zinc leads to massive hair loss. This is probably because zinc helps maintain your hormonal balance. Therefore, consuming foods that are rich in zinc helps prevent your hair from falling and graying.

Foods Rich in Zinc

  • Spinach
  • Nuts
  • Oysters
  • Chickpeas
  • Eggs
  • Sweet potatoes

Vitamin E

As an antioxidant agent, vitamin E builds and repairs tissue, which helps with hair growth. This vitamin combats free radicals, which cause massive damage to your cells and disrupt the production of healthy cells.

 Regular intake of vitamin E through natural foods locks moisture in your tresses while preventing them from causing dryness.

Don’t forget that dryness causes cumulative damage to your hair, which leads to hair thinning. Nevertheless, vitamin E keeps your scalp healthy and stimulates blood circulation in your hair follicles, making them grow healthy and strong. As a result, your hair becomes shinier and healthier.

Vitamin E Rich Foods

  • Fish
  • Almonds
  • Cooked spinach
  • Dried herbs
  • Peanuts
  • Sunflower seeds

Folic Acid

Believe it or not, folic acid plays a critical role in making your hair shinier and thicker along with adding enough moisture to your strands. In addition to preventing graying of tresses, it protects your delicate hair from common problems, like dandruff and thinning.

When it comes to foods that contain folic acid, keep in mind that any food that includes vitamin B will definitely have folic acid. As an example, cereals and whole wheat are some good sources of vitamin B and also contain folic acid.

However, if you want to add a supplement, then vitamin B complex formula, such as Kerotin’s hair growth formula, will be a perfect option.


This is another vitamin from the vitamin B family; regular intake of niacin adds luster and shine to your hair, making your tresses appear captivating. However, the deficiency of this B vitamin can lead to hair damage and further results in lifeless, brittle tresses.

Foods High In Niacin (B3)

  • Turkey
  • Mushrooms
  • Tuna
  • Chicken breast
  • Avocados


Consuming iron on a regular basis will help increase the tensile strength of your hair shaft along with stimulating strong hair growth. Not to mention, the deficiency of iron can wreak havoc on your hair health, resulting in dull, dry, and frizzy tresses.

Therefore, it is essential for you to replenish your body with the right amount of iron. In addition to transferring oxygen to the cells, iron promotes cell growth and stimulates them to function properly.

Foods Rich in Iron

  • Eggs
  • Spinach
  • Red meat
  • Poultry
  • Apricots
  • Raisins


It’s no secret that your hair is made up of protein; therefore, protein is one of the most vital nutrients to promote healthy hair growth. From strengthening your hair follicles to making your hair thick, protein provides plenty of benefits to your tresses.

High-Protein Foods

  • Dates
  • Quinoa
  • Eggs
  • Lean chicken and beef
  • Greens
  • Lentils
  • Fish
  • Sprouts
  • Milk
  • Hemp
  • Nut milk and nut butter
  • Beans
  • Greek yogurt

Omega-3 Fatty Acids

Known as the best source to fight hair damage and encourage hair growth, omega-3 fatty acids plump up your skin and bring captivating shine to your tresses. While they are responsible for making your cell membrane healthier, it eventually provides sufficient amounts of nutrition to your body, including the scalp.

Omega-3 Fatty Acids Rich Foods

  • Salmon
  • Walnuts
  • Mackerel
  • Herring
  • Cod liver oil
  • Oysters
  • Flax seeds
  • Soybeans
  • Sardines
  • Chia seeds

Foods that are the Best Source of Nutrients

Having gorgeous silky hair is a dream of every woman. Moreover, there is no doubt that the sheen and shine on celebrities’ hair make you desire long flowing tresses. But, no matter how many shampoos, conditioners, and other hair care products you use your hair may keep falling.

If you have an excessive hair fall, you would fear going bald. Ever wonder why you experience such horrific hair fall? Well, all this results from the damaging lifestyle we live nowadays. Not to mention, smoking, drinking, eating unhealthy foods, giving your hair chemical treatments, exposing them to heat-styling tools, and using various cosmetics takes a toll on your hair health.

Keep in mind that it’s not only important to add great hair care products, such as those from Kerotin to your hair regimen, but also the nutrient-rich foods in your diet. Put simply, eating right is the key to grow your hair long and strong.

That being said, we are sharing a list of nutrients rich food that will encourage strong hair growth. Furthermore, it will help you achieve and maintain lustrous and gorgeous tresses like celebrities.

Have a Fillet of Grilled Fish

While it’s no secret that fish is one of the best sources of proteins, adding a variety of fish to your diet regimen is a good idea to promote strong hair health. Cold water fish like tuna, salmon, sardines, and mackerel are very rich in omegs-3 fatty acids.

Consuming them will boost the production of natural oils in your scalp, which eventually makes your tresses silky and shiny.

Munch on Nuts and Seeds

If you’re a vegetarian and not sure where to get sufficient amounts of healthy omega 3 fats, then here is what you can eat; hazelnuts, walnuts, almonds, cashew nuts, sunflower seeds, pumpkin seeds, and flax seeds.

Not to mention, walnuts are a great source of vitamin E and biotin, which is a natural shield and keeps your hair from damage caused by harmful UV rays. In addition, walnuts include copper, which helps retain the natural color of your hair and prevents them from graying.

Chomp on Leafy Greens

You have plenty of options when it comes to munching on green veggies. Well, all leafy greens are rich in iron, which prevents your hair from becoming brittle and damaged.

Don’t forget to Add Eggs to your Regular Diet

As a very wholesome food, eggs are jam-packed with 4 vital ingredients; sulfur, iron, zinc, and selenium. Not to forget, all these elements play an important role in rejuvenating your hair while making your tresses healthier and stronger. Lean meat, oysters, and poultry are some other sources with the mentioned elements.

Eat Yogurt

There is no denying that yogurt provides a plethora of benefits when it comes to your hair health. Rich in calcium and Vitamin B5, yogurt helps promote healthy hair while making them thicker and frizz-free.

Other dairy foods, like cottage cheese, low skimmed milk, and low fat cheese help strengthen your hair follicles, which eventually make your strands appear lustrous.

Consume Yummy Berries

Packed with vitamin C, consuming berries stimulates blood circulation in your scalp, which makes your hair follicles stronger. As a result, your tresses become long, strong, and glossy. Raspberries, strawberries, and blueberries are rich in vitamin C and thus help promote healthy hair growth.

Eat Beans and Pulses

This might sound surprising to you but the pulses and beans you eat act like magic to your tresses. Enriched with proteins, pulses and beans prevent your hair from breakage and add a mesmerizing flair to your hair. Therefore, make sure to add them to your regular diet.

Drink Plenty of Water

While all the mentioned ingredients play a vital role in promoting strong hair growth, it’s highly important for you to drink plenty of water to stay hydrated. Believe it or not, water along with these holistic nutrients will ensure robust hair health.

In addition, it will help promote the production of nutrients in your cells, which will make your tresses smooth and beautiful.

The Bottom Line

As long as you consume nutrients-rich foods, luscious and long tresses will not remain an elusive dream. Moreover, growing your hair long and strong will become easier when you alter your lifestyle, especially your diet.

By keeping the shared list of nutrients in mind and adding more nutrients to your diet you will make your hair healthy, shiny, and smooth. No doubt, it adds a mesmerizing flair to your hair that will capture the attention of everyone around you!

Last but not the least, do not forget to add Kerotin’s hair care products to your hair care regimen if you want to maintain the beauty of your tresses.