Key Nutrients for Shiny, Healthy, Fast-Growing Hair

nutrients for hair health

Loading up on these key vitamins, minerals and nutrient-dense foods is a sure-fire path to healthy, luscious hair.   

It is easy to assume that investing in a quality shampoo & conditioner and other topical treatments is the only path to healthy, strong, vibrant hair. 

However, the truth is that to achieve healthy hair condition and growth, consuming a diet rich in specific, hair-loving  vitamins and minerals is an absolute must. 

The nutrients found in the food we consume enter the bloodstream to nourish the scalp and hair follicles and support and maintain healthy, shiny, strong hair.

If you are lacking the necessary nutrients to support hair health, no amount of treatments or topical hair products will help (sorry ladies!). 

To put it simply, for optimal, healthy strong hair, you must nourish your hair from the inside out.

So what vital nutrients should you be consuming to strengthen and nourish your hair?  

We recently caught up with Sarah Pizzey, Founder of Australian hair health brand trico.lab, who gave us her top nutritional recommendations to support healthy strong hair: 

  • Berries are loaded with numerous vitamins and beneficial antioxidant properties that help promote hair growth. This includes vitamin C, which the body uses to produce a natural protein that helps strengthen hair. Vitamin C also helps the body absorb iron, which helps red blood cells carry oxygen throughout the body to fuel the metabolism and aid hair growth and repair. 
  • Spinach is another natural superfood loaded with the beneficial nutrients of iron and vitamin C.
  • Eggs are a good source of biotin; an essential vitamin for the production of a natural hair protein called keratin. Biotin is commonly used vitamin for supplements aimed at combating hair loss, brittle nails and various other conditions. 
  • Walnuts are an excellent source of omega-3 fatty acids and biotin, both of which have links to hair loss if the body has a deficiency. 
  • Beans are an excellent plant-based source of protein, containing zinc & biotin which aids the hair growth and repair. 
  • Yellow capsicums provide almost 5.5 times the vitamin C as an orange. A strong antioxidant, Vitamin C helps aid hair growth and protect hair against free radical stress.
  • Oysters are one of the best food sources of zinc, which helps support hair growth and repair. Conversely, a lack of zinc in the diet may cause hair loss.
  • Prawns contain a rich source of vitamin B & D vitamins, zinc and protein, properties that promote hair growth.
  • Salmon is a great source of D3 and B vitamins, selenium and protein that each help promote strong and healthy hair.
  • Meat contains protein that aids hair growth and helps repair and strengthen hair follicles. 
Four closed containers of vegetables and healthy food.
The nutrients found in the food we consume enter the blood stream to nourish the scalp and hair follicles and support and maintain healthy, shiny, strong hair.

Even when eating a heathy well-balanced diet, the amount and variation of foods that you need to consume to get the right type and amount of vitamins and minerals for optimal hair health can be challenging. For example, did you know that to get the recommended daily intake of biotin you would need to eat 21 cups of carrots or 16 eggs!

If you’re thinking you can’t possibly eat enough to get the necessary nutrients to support and maintain healthy hair, consider taking a natural supplement such as trico.lab Good Hair Vitamins. These contain seven essential vitamins and minerals that are necessary to promote hair health and existing hair growth – the ingredients in each capsule are a sure-fire way to push you towards reaching your recommended daily intake of essential, hair-loving nutrients.  

Three trico.lab hair vitamins products stacked.
trico.lab Good Hair Vitamins contain seven essential vitamins and minerals that are necessary to promote hair health and existing hair growth. Image from @trico.lab
Sarah Carroll

Sarah navigates health and fitness alongside a sinful sweet tooth and an unfortunate tendency to splash her savings online shopping, eating out or buying $10 cocktails at happy hour. With a love for yoga, animals and musical theatre, Sarah is rarely found without a peppermint-green tea in hand, tearing up over animal videos on Instagram.

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