How to get healthy hair naturally

Vitamins, minerals, and nutrients for naturally strong hair from A to Z

When you can’t visit the salon, having healthy-looking locks might seem unattainable.get-healthy-hair-naturally

But did you know that what you eat can help you grow and strengthen your hair?

Thanks to various vitamins, nutrients, and minerals you can achieve great benefits for your mane in a natural way.

Vitamin A

Vitamin A is a significant help for having healthier hair. Free radicals, which damage cell growth, can also damage hair follicles. Because of its antioxidant characteristics, vitamin A helps stops free radicals from forming which then restores health to your hair.

This vitamin can also help you have better blood circulation, which can aid in hair regeneration and growth.

Another benefit of Vitamin A? It can also help prevent hair follicles from wilting and your scalp from drying out.

Foods that are a great source of vitamin A include:

  • Vegetables including spinach, carrots, squash
  • Fruit including mangoes and papayas
  • Eggs
  • Milk (both dairy and non-dairy)

Vitamin B

B vitamins help with hair growth by helping to carry nutrients and oxygen to the scalp. When people are deficient in one B vitamin, in particular, biotin, there’s a link to hair loss too.

To make sure you're getting good sources of the 8 B vitamins, you can eat:

  • Poultry, fish, and red meat
  • Whole grains
  • Nuts and seeds
  • Citrus fruits, bananas, and avocados
  • Vegetables including spinach and broccoli
  • Legumes including beans and lentils

Vitamin C

We tend to think of vitamin C as a great help when we're feeling under the weather. But it can help you get healthy, strong hair too.

This vitamin helps in two ways. Not only can it help build collagen which is crucial for growing hair, but also by helping to absorb iron, it also aids in strengthening your hair.

get-healthy-hair-naturallyFoods to enjoy that are rich in vitamin C are vegetables including kale, bell peppers, broccoli, and cauliflower, as well as fruits like strawberries, oranges, kiwi, and cantaloupe.

Vitamin D

Vitamin D triggers growth in hair follicles. That’s why a deficiency in vitamin D can impact your hair and potentially lead to hair loss.

Vitamin D can be found in foods including salmon, tuna, swordfish, sardines, yogurt, and eggs. But because there aren’t a lot of foods that are naturally good sources of this vitamin, many foods we eat are fortified with vitamin D. It’s important to read the ingredients carefully to ensure that sugars or hydrogenated fats have not also been added to improve the taste.

Folic Acid

Folic acid isn't just for women who are trying to conceive or pregnant. It is a necessary part of the process of red blood cell formation. Those blood cells bring oxygen to hair follicles, which need the oxygen to produce the protein keratin, the key structural building block for hair.

A deficiency in folate can cause hair loss, premature graying as well as hair to lose its color.

Foods that contain folate include citrus fruits, eggs, and dark leafy green vegetables.


Iron is also necessary for naturally healthy hair. It aids red blood cells that carry nutrients and oxygen to stimulate hair growth.

Foods rich in iron are plentiful. They include:

  • Vegetables (broccoli, spinach, peas, kale, sweet potato)
  • Fruits (dates, figs, prunes, strawberries, watermelon)
  • Meats (chicken, turkey, beef, pork)
  • Seafood (shrimp, clams, scallops, oysters, tuna)
  • Tofu
  • Beans and lentils
  • Eggs

get-healthy-hair-naturallyOmega-3 Fatty Acids

This healthy fat can help prevent your scalp from being dry and flaky. Omega-3 also has anti-inflammatory properties so it can help with hair growth by opening up your hair follicles.

Omega-3 fats can be found in flaxseed, soybeans, tofu, eggs, and fatty fish including trout, salmon, sardines, and mackerel.


Hair follicles are mostly composed of protein, so eating enough protein can help with hair growth. On the flip side, if you don't get enough protein in your diet, you may suffer some hair loss as a result.

There are endless options for protein-rich foods you can eat to help promote healthy hair. They include meats like chicken and turkey, beans and lentils, fish and shellfish, tofu, nuts, nut butters, and eggs.


As you now know, your body needs a combination of vitamins, minerals, and trace elements for your hair to grow. Zinc is among those elements, and a lack of zinc can lead to hair loss as well.

Foods that are high in zinc include shellfish, red meat, legumes, nuts, eggs, and dark chocolate.

Eating foods high in specific vitamins and nutrients can be the best way for you to have healthy hair the natural way. But if your diet is deficient in some areas, supplements may help you get those luscious locks you desire.

To your health,

Dr. Laura

The content on is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.