Your hair is your best accessory, so you want it to look its best. Eating a healthy diet is one way to help your hair look its best. Here are 10 of the best nutrients for strong and beautiful hair.

Protein is essential for healthy hair.  Your hair is made of a protein referred to as keratin. Eating plenty of protein-rich foods, such as meat, fish, eggs, and beans, helps keep your hair strong and healthy.  Iron is likewise vital for healthy hair.  Iron allows you to deliver oxygen to your cells, which include the cells in your scalp. Without enough oxygen, your hair cells can’t produce keratin, which leads to hair loss. Foods rich in iron include red meat, dark leafy greens, and beans.

Other nutrients that are important for healthy hair include zinc, omega-3 fatty acids, vitamin C, and B-vitamins. Eating a diet that includes a variety of these nutrient-rich foods helps promote healthy hair growth and keeps your hair looking its best.

1. Amino acids

2. B-vitamins

3. Zinc

4. Iron

5. Omega-3 fatty acids

1.  Amino acids

As we all know, our hair is made up of protein. And protein is made up of amino acids. So it stands to reason that if we want strong and healthy hair, we need to make sure we're getting enough amino acids.

There are 20 amino acids that our bodies use to create proteins, and of those 20, 9 are considered essential amino acids. That means our bodies can't produce them on their own, and we have to get them from our diet.

So what are the best dietary sources of amino acids for strong and healthy hair? Here are 10 of the best:

1. Eggs: Eggs are a great source of protein and amino acids. In fact, they contain all nine of the essential amino acids our bodies need. They're also packed with nutrients like biotin, which is essential for healthy hair growth.

2. Beef: Beef is another excellent source of protein and amino acids. It's particularly rich in the amino acid glycine, which is known for its hair-strengthening properties.

3. Chicken: Chicken is another excellent source of protein and amino acids. It's a particularly good source of the amino acid cysteine, which helps to repair and strengthen damaged hair.

4. Fish: Fish is an excellent source of protein and amino acids, as well as omega-3 fatty acids, which are essential for healthy hair growth.

5. Dairy: Dairy products like milk, cheese, and yogurt are great sources of protein and amino acids. They're also rich in calcium, which is essential for strong and healthy hair.

6. Nuts: Nuts are a great source of protein and amino acids. They're also packed with healthy fats, vitamins, and minerals that are essential for healthy hair growth.

7. Seeds: Seeds are a great source of protein and amino acids. They're also packed with healthy fats, vitamins, and minerals that are essential for healthy hair growth.

8. Legumes: Legumes like beans, lentils, and peas are great sources of protein and amino acids. They're also a good source of iron, which is essential for healthy hair growth.

9. Whole grains: Whole grains like oats, quinoa, and brown rice are great sources of protein and amino acids. They're also a good source of B vitamins, which are essential for healthy hair growth.

10. Fruits and vegetables: Fruits and vegetables are great sources of vitamins, minerals, and antioxidants that are essential for healthy hair growth.

2. B-vitamins

B-vitamins are essential nutrients for strong and beautiful hair. B-vitamins play a role in providing the building blocks for DNA and hair follicle growth. B-vitamins are also important for maintaining healthy skin and nails.

There are eight B-vitamins, and all are important for hair health.  B-nutrients are water soluble, which means they're no longer saved within the frame and want to be fed on a daily basis. The best sources of B-vitamins are fresh fruits, dark leafy vegetables, whole grains, and liver.

B-vitamins are often taken as supplements, and there are many formulations available. B-vitamin supplements are generally safe, but it is always best to speak with a healthcare professional before starting any supplement regimen.

3. Zinc

Like many things in life, having strong and beautiful hair starts from the inside out.  Eating a balanced weight loss program with all of the crucial vitamins is critical for preserving your hair. While there are many nutrients that contribute to healthy hair, here are 10 that are particularly important:

Zinc is a mineral that helps keep your hair healthy. It plays a role in cell growth and helps the body create new proteins, which are essential for hair growth. Zinc also helps to protect the hair from damage and can even help to prevent hair loss. Foods that can be excessively high in zinc include oysters, beef, lamb, pumpkin seeds, and cashews.

4. Iron

Strong and healthy hair depends on a variety of nutrients, but iron is one of the most important. Iron is essential for the production of keratin, the protein that makes up hair. A lack of iron can lead to hair loss, and even if hair doesn't fall out, it can become thinner and weaker. There are two styles of iron: heme and non-heme iron. Heme iron, which makes up forty percent of the iron in meat, poultry, and fish, is nicely absorbed. Non-heme iron, 60 percent of the iron in animal tissue, and all of the iron in plants (fruits, vegetables, grains, and nuts) is much less well absorbed. Because iron is not as easily absorbed from plant foods, vegans and vegetarians should be particularly privy to ingredients that are high in iron and strategies that could increase iron absorption. 

Some good sources of iron include red meat, poultry, fish, beans, lentils, tofu, spinach, Swiss chard, pumpkin seeds, and quinoa. To promote iron absorption, pair iron-rich foods with foods that contain vitamin C, such as citrus fruits, tomatoes, or broccoli.  Avoid consuming tea or espresso with meals, as they could inhibit iron absorption.  If you believe you studied, you may be iron deficient. Talk to your doctor. They can order a blood test to check your iron levels and, if necessary, prescribe iron supplements.

5. Omega-3 fatty acids

If you want to have strong and beautiful hair, you need to make sure you are getting enough of the right nutrients. One important nutrient for healthy hair is omega-3 fatty acids.

Omega-3 fatty acids are important for many aspects of health, including heart health and brain health, and they can also help reduce inflammation. Inflammation is thought to play a role in many hair problems, such as hair loss, so omega-3 fatty acids may help to keep your hair healthy.

Omega-3 fatty acids are found in fish, such as salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and hemp seeds. You can also get omega-3 fatty acids from supplements.

If you want to make sure you are getting enough omega-3 fatty acids for healthy hair, you can talk to your doctor or a registered dietitian. They can help you determine how much you need and how to get it from your diet or supplements.

Overall, following a healthy diet and supplementing with these 10 nutritional elements can help maintain strong and beautiful hair. Of course, there are many other important factors to consider, such as genetics, shampooing/styling products, and hair care routines. But if you are looking to improve the health of your hair, start from within by incorporating these nutritional elements into your diet.