Want to make meals that deliver all seven nutrients daily? In this article, I’m breaking down the seven must-have nutrients you should have on your radar to nourish those roots and keep your curls happy.
When it comes to natural hair growth, it’s easy to focus on what’s going on your hair, products, oils, treatments, etc, but one of the most powerful ways to grow longer, stronger, healthier hair starts with what you put into your body.
Your hair reflects your internal health. If you’re missing key nutrients, your scalp and follicles won’t have what they need to thrive.
Top 7 Nutrients to Promote Hair Growth from Within
Here are the top seven nutrients that support healthy hair growth and the foods that deliver them:-
1. Biotin (Vitamin B7)
Biotin helps your body create keratin, the protein that makes up your hair. It also supports the infrastructure of skin and nails.
Best sources: Eggs, almonds, sunflower seeds, sweet potatoes, and spinach.
2. Iron
Iron boosts circulation by supporting red blood cells that carry oxygen to your scalp.
Low iron is one of the most common reasons for hair thinning and breakage, especially in women.
Best sources: Lentils, beef, spinach, pumpkin seeds, and fortified cereals.
3. Zinc
Zinc helps regulate your scalp’s oil production and supports repair and recovery in the hair follicle. It’s essential for growing strong, resilient strands.
Best sources: Pumpkin seeds, chickpeas, cashews, beef, and oysters.
4. Omega-3 Fatty Acids
These healthy fats help reduce inflammation in the scalp, support hair elasticity, and add natural shine. They also nourish hair follicles and may help reduce hair loss.
Best sources: Salmon, walnuts, chia seeds, flaxseeds, and avocado.
5. Vitamin A
Vitamin A helps your scalp produce sebum, a natural oil that keeps hair moisturized and protected. It also plays a role in cell regeneration.
Best sources: Sweet potatoes, carrots, kale, spinach, and mangoes.
Note: Too much vitamin A can lead to hair loss, so it’s best to get it through food.
6. Collagen-Supporting Nutrients (Vitamin C, Proline, Glycine)
Collagen helps strengthen the hair shaft and promotes elasticity, which can reduce breakage and brittleness.
Best sources: Bone broth, berries, citrus fruits, leafy greens, and fish.
7. Protein
Hair is made of keratin, a structural protein, so your body needs enough dietary protein to build and maintain strong strands.
Best sources: Eggs, chicken, tofu, Greek yogurt, lentils, and beans.
How to Get All These Nutrients Without Tracking Every Bite
If you’re thinking, “This is helpful, but I don’t have time to meal prep a nutrient chart,” I’ve got you.
That’s precisely why I created the 15-Day Hair Growth Meal Plan. It’s a free guide packed with:-
- Biotin-rich and collagen-rich meal suggestions.
- Delicious and hair-nourishing smoothie recipes.
- A grocery and pantry checklist.
- Daily meal planning guidance with no guesswork needed.
Healthy hair starts on the inside. If you’re missing key nutrients, even with the perfect wash day routine, your growth may slow down, or your strands may become more vulnerable to damage.
Start nourishing your hair from within today. Enter your details below to download the 15-Day Hair Growth Meal Plan.
It’s your blueprint to stronger, longer, natural hair, one bite at a time.
Abi is an avid researcher and an expert in curly hair care. She founded Ade Ori Hair Care, Natural Oils for Hair & Beauty, and Healthy Natural Hair Products, premier destinations for the best information, support, tools, and resources for your natural hair care and healthy hair journey! Learn more here.
