The condition of your hair is often a reflection of the overall health of your body. Eat well, exercise, drink plenty of water, and get enough sleep. Doing so will result in a healthier scalp and great looking hair. Living well and staying healthy will also increase the rate of hair growth.

Eating healthy doesn't only serve your body right. Keep your hair — and body — healthy by including these nutrients in your daily diet.


You need adequate proteins to build muscle — and you also need it for healthy hair because hair is made primarily of proteins. Low-quality proteins can lead to weak, brittle hair or a loss of hair color, but chances are, if you're trying to add or maintain muscle, you already eat enough. 

Good sources: chicken, turkey, beef, low-fat dairy (cottage cheese, milk, yogurt)


Omega-3s are known to support scalp health. A deficiency of these can result in dry scalp and dull hair. No woman will want to run her fingers through that.

Good sources: salmon, sardines, herring, mackerel, flaxseeds, walnut.


Low iron levels can heal to baldness, according to a Cleveland Clinic review. Researches looked at 11 studies on the relationship between iron intake and hair loss, and concluded that treating iron deficiency may help regrow hair.

Good sources: lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains.


Vitamin C helps your body absorb iron, so a deficiency can make hair dry and weak. You likely take in enough from your diet, as long as you eat a variety of fruits and vegetables daily.

Good sources: broccoli, leafy greens, green peppers, citrus fruits, strawberries.


Shedding more often? You may need to increase your intake of zinc. Studies shoe this mineral can affect levels of androgens hormones associated with hair loss.

Good sources: oysters, nuts, beans, beef, lamb.


If you have dry hair — or just want to prevent straw-like strands — drink more. Hair is one-quarter water so try to drink eight glasses a day for healthier skin and hair.


A lack of adequate biotin can lead to brittle hair, but deficiencies are rare. This vitamin will help you have thick hair as well as strong nails.

Good sources: brown rice, legumes, lentils, eggs, nuts.

There you have it. These are all the nutrients your skin and body needs for better health and healthier hair — simplified into one easy list.