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  • Foto van schrijverKim Smolders

Essential Hair Nutrients.


Your hair is one of the fastest growing tissues in your body. Plenty of vital nutrients, vitamins, minerals, fats and proteins are necessary in order to grow strong and healthy hair.


The condition of your hair is also a good indicator of overall health and wellbeing. Hair growth is impacted by age and genetics. Stress and hormonal factors have an effect on hair condition, and overexposure to chemicals will damage it.


Eating a healthy diet can go a long way in providing the necessary nutrients for beautiful hair, but you will need patience as this works from the inside out. Being more strict about your haircare products and regime also helps in maintaining glossy hair - using organic shampoo and conditioner that are free from parabens, silicone and other toxic chemicals and going easy on the hairdryer and curling tongs.


Essential Hair Nutrients.

A healthy, balanced diet filled with organic greens, vegetables, fruit, nuts and seeds, grass-fed, organic protein and enough hydration is the best way to look after your hair. Here are the core essentials:

  • Protein - your hair follicles are made from a protein called keratin, as is your hair structure. Keratin gives your hair its shape and strength, and balances the moisture in your hair to keep it health and strong. Healthy protein options include organic & free range eggs, wild caught fish, pulses, beans & lentils and kefir & yoghurt.

  • MSM - methylsulfonylmethane is a sulfur compound found naturally in the body that is known for its anti-inflammatory properties. The sulfur strengthens the keratin at follicle level, that strengthen existing hair & boosts new hair growth.

  • Silica - whilst silica does not promote actual hair growth, it is essential for improving your overall hair health, preventing thinning & reducing shedding. It carries nutrients to the hair, ensuring that it gets all the other nutrients it needs to be healthy. Triple win - it is also great for your skin & nails!

  • Biotin - biotin stimulates keratin production and strengthens the follicles, leading to stronger, thicker, and healthier hair. Biotin can be found in liver, egg yolks, avocado, wild caught salmon and cheese.

  • B vitamins - the other B vitamins are key to making red blood cells which help carry oxygen to cells all around the body. Also your hair follicles! They are key to protein absorption and repairing cells. Foods rich in B vitamins include meat, seafood, leafy greens and legumes.

  • Iron - iron is essential for many of the body's functions, also hair growth. Two of the symptoms of iron-deficiency anemia are thinning hair and hair loss. Red meat, organ meats and clams are especially rich in heme iron, which is more readily absorbed than non-home iron, found in spinach, nuts, beans and legumes.

  • Vitamin C - eat vitamin C with iron to increase its bioavailability and absorption. Vitamin C is also needed in the production of collagen, strengthening the hair shafts feeding the hair the necessary nutrients. Citrus fruits, kiwi, sweet red pepper and broccoli all have abundant amounts.


  • Zinc - you need to get the right amount of zinc to benefit your hair. It supports repair and keeps the oil glands in the follicles working optimally. Shellfish, meat, whole grains, nuts & seeds and dark chocolate are rich in this mineral.

  • Vitamin E - a great, essential anti-oxidant that can help protect from oxidative stress which can cause aging and breaking down of cells. Vitamin E is abundant in nuts, sunflower seeds, avocado's, apricots and broccoli.

  • Vitamin A - not only an anti-oxidant, vitamin A supports hair growth and the production of natural sebum oil. Carotenoids are the best way to boost your vitamin A levels, which you find primarily in carrots, but spinach, butternut squash, sweet potatoes and tuna also provide a good amount.

  • Vitamin D - low vitamin D levels are linked to alopecia (hair loss). This hormone is key to many interactions in the body, and most of us in Europe are deficient most months of the year, so it would be smart to get your levels tested and supplement accordingly! Be sure to also get direct sunlight, staying safe of course, for 20 minutes every day.



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