Dec 17 , 2018

Thick and supple hair is not just a sign of healthy hair, but it can also be a determinant of your overall state of health. Much like with your skin, having a good and balanced diet makes your hair look shiny and glowing. Beyond needing these nutrients for hair to grow full and strong, not having good nutrition will manifest in thin, weak, and even lost hair.  

While many opt to take supplements as it is an easier way to stock up on vitamins and minerals, studies show that it may lead to excessive levels. In turn, it might even be a reason for hair loss. This is the reason why eating healthy and balanced is the only key to protecting your hair and ensuring good health.  

Why Your Hair Needs Nutrients  

The hair that is outside of the scalp is called hair shaft. It is, in fact, considered dead. On the other hand, under the scalp, and inside the hair follicle is the only part that is living. Arteries supply this part and the roots of your hair with nutrients.   Your hair needs the following nutrients to keep up with growth and maintain your hair’s thickness.  

  1. Iron
  The most common deficiency out there results in anemia. Iron is important for the transport of oxygen from the lungs to the rest of the tissues. Studies have also shown that without sufficient iron levels, hair thinning or loss can happen.  
  1. Protein

  Research findings have also pointed to low protein levels as a cause of hair loss. Hair is composed of keratin, which is a protein, hence the need for adequate levels of protein in the body. L-lysine, an amino acid, is vital in forming proteins, which is why you should eat food rich in L-lysine like meat, fish, and eggs. Vegetarian options include soy, beans, nuts, and seeds.  

Protein also determines adequate levels of melanin, responsible for hair color. Melanin is produced by oxidizing tyrosine, another amino acid. This is one of the 20 standard amino acids used by your cells in order to synthesize protein.  

  1. Omega-3 Fatty Acids

  These are polyunsaturated fatty acids that ensure proper nourishment to keep hair thick. Eating foods like eggs, salmon, and walnuts can ensure adequate levels in the body. Research has shown that those who suffer from female pattern hair loss experience reduced hair loss after supplementing for 6 months with omega-3 and omega-6 fatty acids.  


The lack of key vitamins and minerals can affect your body is many different ways. One of them is diminished hair growth and dull, dry, and thin hair. In order to keep your hair thick, healthy and supple, it is important to have a diet rich in B group vitamins, protein, iron, and omega-3 fatty acids.  

If you suspect that you have low levels of these important vitamins and minerals, you will notice it in the thin hair. Otherwise, consult your doctor for checks to identify if there are too low levels. In this case, do not just opt for taking supplements, consider approaching a doctor to fully check for malnutrition and find ways to improve mealtimes to gain these important vitamins and minerals.

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