Hair and Nutrition

Beautiful Hair with Good Nutrition

Every woman dreams of having healthy, growing natural hair. Healthy, natural hair adds beauty, and it adds to your personality. Some may prefer their hair short, and others may prefer their hair long. Whatever your preference is, having natural, healthy hair is the end result. A healthy diet and nutrition is crucial before hair is addressed. When the body is healthy, your hair will naturally become healthy, too.

A healthy, nutritious diet adds shine and brilliance to your crowning glory. Nutrition provides us with the building blocks necessary to produce healthy hair. However, nutritional deficiencies can interfere with hair growth. This serves as a record of our maintenance practices and an insight of our diet. Our hair gives a history of how well it was cared for from root to tip. However, your nails can alert you to possible nutritional deficiencies. For example, if your nails are brittle or breaks easily, this may indicate your body is lacking the nutrients, minerals and vitamins needed to properly function.   

The right nutritional balance is one that suits your personal lifestyle and circumstances. Factors such as age, sex, health and level of physical activity all play a vital role. Select meals and snacks that provide nutritional value and absorption. Decrease the heavy intake of processed foods, sugary foods and sugary drinks. These things can cause nutritional deficiencies that can cause negative systemic reactions to the body. Instead, choose natural or lightly processed foods. Eat more of a variety of colorful fruits and vegetables, nuts, seeds and organic grains. Drink purified water. Eat your snacks and pleasure foods in moderation. Because you may lack essentials vitamins and minerals needed to maintain good health, supplement with multi-vitamins and supplements that assist with healthy hair. However, if your body does get enough vitamins and minerals, supplements may not be as beneficial. However, do your research and follow-up with your doctor. 

  Five factors that impact the health of our hair are: protein, iron, zinc, healthy fats and vitamins. Our hair and nails are made up of protein. Protein is very important to have in your daily diet. Protein comes from a variety of animal products and plant-based products, such as chicken, turkey, fish, eggs, and dairy products; nuts, legumes like beans, chickpeas, grains and lentils. 

Eat Adequate Amounts of Protein

Proteins are the basic building blocks of the body. They are made up of amino acids that build muscles, blood, skin, hair, nails and internal organs. Protein serves as the major structural component of all cells in the body. It   functions as enzymes in membranes, and as transport carriers, and as some hormones. Amino acids and proteins are essential to hair growth. Protein strengthens hair. 

Iron is Needed for Healthy Hair

Iron is an important nutrient for the hair. A major depletion in this nutrient can cause hair loss. Oxygenated blood feeds the hair follicle and the root. When iron levels drop below a certain point, the person can become anemic. This in turn can interfere with the blood nutrients supplied to the follicle, affecting the hair growth cycle and may cause shedding. Animal sources, such as chicken, fish and red meat provide iron. Vegetarian sources, such as dark green leafy vegetables like kale, spinach, collard greens, and chard also provide iron.

Eat Adequate Amounts of Seeds and Nuts

Healthy fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health and healthy hair. That fat should be obtained from a mixture of lean animal and plant sources. Omega-3 fatty acids are important fats our body cannot make itself. 

Omega-3 fatty acids nourish the hair and support thickening. Omega-3s are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated. These fats are obtained through fish, such as salmon, sardines, trout, mackerel and herring. 

Plant-based sources of nuts and seeds provide healthy fats and contain nutrients such as protein and zinc. Those nutrients are important for strong, healthy hair. 

Eat Adequate Amounts of Fruits and Vegetables

Eating a lot of fruits and vegetables is beneficial for the body. A variation of color is key because the color of the vegetable or fruit is usually tied to the vitamin, along with powerful antioxidants that are found in berries, fruits and vegetables. This will build a healthy, strong immune system which will contribute to healthy hair, skin and nails. Eating raw fruits and vegetables are best because their enzymes are intact, which often get depleted when overcooked. If you are not eating a lot of raw fruits and vegetables, then a second option can be juicing. Juicing provides great nutrients that can be readily absorbed through your bloodstream. Juicing creates a healthy environment in your body that will boost your hair growth.   

Drink Plenty of Water

Water is essential for all body functions and for the health of your hair. Water provides hydration and moisture for the scalp and hair, which is needed for hair growth.   Water aids in the prevention of dehydration. Drinking at least six to eight glasses of water daily or even more approximates to two liters. That is a lot of water, but it’s beneficial. 

Eat Adequate Amounts of Whole Grains

Whole grains are an excellent source for fiber and strengthening of the hair. Many vitamins, minerals and fibers can be found in whole grains such as seeds, brown rice, quinoa, organic wheat, barley, millet,oatmeal and fortified cereals.


Your hair is part of your body treat as such. Take care of yourself from within and it will show its health externally by incorporating healthy and nutritious foods. 

Kerone Maxineau is a natural hair consultant, hair group creator, author, and blogger at

Kerone Maxineau loves talking about natural hair. She is a natural hair consultant, hair group creator, blogger, and author. She is also an occupational therapist. She has been featured on medias, such as,,, and She is listed as a certified natural hair consultant on Earthtones Naturals. She provides a consultation program on having a healthy hair care regimen called The Perfect Plan for Kinks & Curls: A Built Foundation. 

Going through her own trials and errors and came to realize that  having a hair care regimen was the solid key component to improve hair health. Kerone wanted to inspire other women with natural textured hair who may have trouble on how to care for their hair. She also created a natural hair T-shirt line to empower women with natural hair to love and embrace their hair with love and confidence. You can visit her at

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