Essential Nutrients for Long and Strong Hair

I am often asked about how I have grown long and thick hair. Since I was a kid, long, abundant and silky hair always caught my attention... So I was always looking for tip and tricks to make it grow. I have grown it to hip length in two years, and despite genetics playing a big part of its growth and volume, the nutrients intake has a big role on it. In this post, I am going to show you which nutrients are essential to have the long, luscious and strong hair of your dreams.

• Iron: iron carries oxygen to hair follicles. A lack of this mineral can lead to anaemia, which will make the hair fall.

• Zinc: it is also essential for healthy skin, particularly people who struggle with acne. It supports cell regeneration and protein synthesis.

• Vitamin C: vitamin C is essential for iron absorption and it also is a cofactor in collagen production. Your body needs this vitamin in order to produce collagen.

• Vitamin E: this one is a powerful antioxidant that protects cells from damage, helping to prevent hair loss and breakage.

• Vitamin B7 or Biotin: this vitamin supports the production of keratin, the protein that makes up hair, it is also essential for strong nail growth.

The introduction of this nutrients is a good start for a diet that will support strong hair growth. In order to incorporate the nutrients, here there is a list of foods rich in them:

• Iron: black beans, red meat, lentils, chickpeas, beef liver, organ meats, spinach, kale, broccoli, dark leafy greens

• Zinc: oysters, sesame seeds, eggs, seafood, poultry, lentils, pumpkin seeds, cashews, oats, quinoa and brown rice

• Vitamin C: vegetables such as broccoli, red peppers, spinach, as well as citruc fruits such as lemon, oranges, grapefruit and berries: strawberries, blackberries and raspberries.

• Vitamin E: it can be found in almonds, nuts, avocados, sunflowers seeds, salmon and olive oil

• Vitamin B7: animal sources such as organ meats (liver, heart), egg yolks, salmon, nuts, seeds, sweet potatoes, as well as avocados and legumes.

You can start by introducing foods of each category. In following posts, I will introduce yummy and easy recipes for you to incorporate in your meals, as well as habits to prevent breakage and to stimulate bloodflow for a fast and strong growth.