The foods you eat affect your appearance, including the health of your hair, nails and skin. Poor nutrition may result in dry, brittle hair that loses its shine as a result of dietary deficiencies 1. A diet that that consists of protein and essential vitamins and minerals is needed to build the foundation for healthy hair. To strengthen your hair and improve its health, eat a well-balanced diet that will restore any nutrient deficiencies in the body.
Vitamin A may help to restore dry, brittle hair to a healthier shine. This vitamin provides moisture to the scalp and acts as a lubricant to reduce dryness. Excess vitamin A in the diet may have negative effects on the body, however,so stick to food sources and speak with a physician prior to taking any supplements.
- Vitamin A may help to restore dry, brittle hair to a healthier shine.
- This vitamin provides moisture to the scalp and acts as a lubricant to reduce dryness.
Vitamins for Dandruff
Vitamin B-5 is needed in the diet to restore hair to a healthy, shiny appearance. In addition to alleviating skin irritations, vitamin B-5 stimulates the growth and repair of hair. Add this hair-helping vitamin to your diet by snacking on nuts in moderation throughout your day. Eggs for breakfast and brown rice with liver make healthy, vitamin B-5 rich meals.
- Vitamin B-5 is needed in the diet to restore hair to a healthy, shiny appearance.
Hair is made from protein and requires the nutrient for its proper growth and repair. Adding protein to the diet can restore damaged, brittle hair and prevent hair loss. According to the Harvard School of Public Health, the Institute of Medicine recommends that healthy adults get approximately 0.8 g of protein per kilogram of body weight daily. Avoid fatty cuts of beef or pork that are high in unsaturated fats that lead to artery clogging and potential heart disease.
- Hair is made from protein and requires the nutrient for its proper growth and repair.
- Adding protein to the diet can restore damaged, brittle hair and prevent hair loss.
How to Increase Keratin
Fats should not be avoided in the diet. Healthy fats are necessary for normal body functions, hormonal balance and good skin and hair health. They strengthen hair bonds and give hair a shiny, luminous appearance. Avoid unhealthy fats, including saturated and trans-fats typically found in fried foods, butter and pastries; they increase the risk of heart disease and stroke. Rather, consume foods that are a source of healthier unsaturated and omega-3 fatty acids. These foods include oily fish such as trout and tuna, nuts, seeds, olive oil and avocado.
- Fats should not be avoided in the diet.
- Avoid unhealthy fats, including saturated and trans-fats typically found in fried foods, butter and pastries; they increase the risk of heart disease and stroke.
Vitamins for Dandruff
How to Increase Keratin
Good Vitamins for Dry Hair
Brewers Yeast and Hair Growth
Foods Known to Damage the Liver
Fish Oil for Dandruff
How to Stop a Receding Hair Line With Diet Food
Can Vitamins Get Rid of Oily Skin?
B12, Anemia & Grey Hair
Healthy Hair Growth in Women After Menopause
- Complete Idiot's Guide To Total Nutrition, 4th Edition; Joy Bauer, M.S., R.D., C.D.N.; 2005
- Gavazzoni Dias MF. Hair cosmetics: An overview. Int J Trichology. 2015;7(1):2-15. doi:10.4103/0974-7753.153450
- Faria P, Camargo L, Carvalho R, Paludetti L, Velasco M, Gama R. Hair protective effect of argan oil (Argania spinosa kernel oil) and cupuassu butter (Theobroma grandiflorum seed butter) post treatment with hair dye. JCDSA. 2013;3(3A):40-44. doi:10.4236/jcdsa.2013.33A1006
- Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759
- Ahmad Z. The uses and properties of almond oil. Complement Ther Clin Pract. 2010;16(1):10-2. doi:10.1016/j.ctcp.2009.06.015
- Komane BM, Vermaak I, Kamatou GPP, Summers B, Alvaro, Viljoen AM. Beauty in baobab: a pilot study of the safety and efficacy of Adansonia digitata seed oil. Brazi J of Pharmaco. 2017;27(1):1-8. doi:10.1016/j.bjp.2016.07.001
- American College of Allergy, Asthma, and Immunology. Tree nut allergy.
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.