You’ve likely heard the phrase “you are what you eat,” and this saying exists for good reason. Food is fuel, and the ingredients of your meals can have an impact on your overall health, including your hair. Maintaining a balanced diet rich in nutrients is a great way to keep your tresses in good shape. 

Hair-Healthy Nutrients

Curious what you should be eating to keep your hair happy? Make sure your diet involves plenty of the following nutrients to keep hair issues at bay:


Hair follicles consist mainly of protein, so it makes sense that consuming plenty of it is good for your strands. A lack of protein can result in fragile, dry locks that are prone to breakage. Protein deficiencies may even lead to hair loss, so be sure to include enough of it in your diet. 

What to eat for protein: almonds, eggs, beans


Sufficient iron is essential for healthy locks as iron is responsible for managing your scalp’s nutrient supply. Not having enough iron can also result in hair loss. 

What to eat for iron: spinach, shrimp, red meat

Omega-3 Fatty Acids

Omega-3 fatty acids encourage oil production in the scalp, which is key for healthy hair hydration. These nutrients have also been found to decrease hair loss and even advance growth. Nutritional choices are the only way to get a dose of omega-3 fatty acids, as your body can’t produce them naturally. 

What to eat for omega-3 fatty acids: salmon and other fatty fish, chia seeds, walnuts

Vitamin A

Vitamin A is essential for cell growth in all parts of your body, and your hair is no exception. In addition to its growth proponents, vitamin A also helps hydrate scalp and hair by aiding in the creation of sebum. 

What to eat for vitamin A: sweet potatoes, carrots, cantaloupe

Vitamin C

Vitamin C contains powerful antioxidants that defend your locks from damaging free radicals. The nutrient also promotes collagen production, making your hair stronger, and preventing breakage. Vitamin C helps your body absorb iron better, too. 

What to eat for vitamin C: strawberries, broccoli, oranges

Should I Take Hair Supplements?

Hair supplements claiming to better the health of your strands are ubiquitous on social media lately, but they likely aren’t worth the price tag. Since these supplements aren’t regulated by the FDA, each brand of pills can vary in their formula, meaning they won’t all work as promised. Furthermore, though certain supplements may contain hair-healthy vitamins in them, consuming them isn’t necessary if you’re already getting enough of the necessary nutrients from your diet. While it may seem beneficial to double up on these nutrients, your body will naturally rid itself of excess vitamins, so this practice won’t do you any good. 

Good nutritional choices will keep your scalp and strands in their best nutrition, so pay attention to what you eat! The Salon of Classic AutoSmith keeps the health and integrity of our clients’ manes top of mind in all of our services. Reach out to our Marietta hair salon today to schedule a complimentary hair consultation!

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