13 best products for flawless hair

Oleg ShvetsLife

Everyone strives to have strong and healthy hair. The speed at which they grow, their appearance and their quality depend on many factors, including age, general health, genetics, environmental influences, medication and especially nutrition.

Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular metabolism. Studies show that deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with poor hair quality and hair loss.

Foods worth considering to ensure nutrition, maintain hair growth and keep it looking its best are


An excellent source of protein and biotin. Protein is the main building nutrient for hair follicles. A lack of protein in the diet has been proven to contribute to hair loss. Therefore, when hair loss occurs, protein and energy deficiency must be ruled out as a probable cause.

Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often sold for hair growth. However, biotin deficiency is rare if you eat a balanced diet. Also, consuming large amounts of biotin can affect lab results that are used to diagnose and treat disease. Note that many hair, skin and nail supplements contain biotin in excess of the recommended daily dose.

Eggs also contain zinc, selenium and other beneficial nutrients. This makes them one of the best foods for optimal hair health.


Rich in beneficial compounds and vitamins that support hair growth. In particular, vitamin C, which has strong antioxidant properties and helps protect hair follicles from free radical damage. Thus, a serving (144 grams) of strawberries provides 85 milligrams or up to 113% of the daily requirement for vitamin C.

The body uses vitamin C to produce collagen, a protein that strengthens hair and prevents it from breaking. Vitamin C also helps the body absorb iron from food. Low iron levels can cause anaemia, which is also associated with hair loss.


Contains folic acid, iron, vitamins A and C, which are important for hair growth.

At the same time, an excess of vitamin A can lead to hair loss. It is best to get it from food. For example, 30 grams of spinach provides up to 20% of your daily vitamin A needs.

Spinach is an excellent plant source of iron, which helps red blood cells carry oxygen throughout the body, stimulate metabolism, and promote growth and repair.


Salmon, herring and mackerel are a source of omega-3 polyunsaturated fatty acids. A study of 120 women showed that taking dietary supplements containing omega-3 and omega-6 fatty acids and antioxidants reduces hair loss and increases hair density.

Fatty fish also contains protein, selenium, vitamin D3 and B vitamins, which contribute to stronger and healthier hair. Vitamin D3 deficiency, according to research, can be linked to hair loss.


Contains beta-carotene, which the body converts into vitamin A. A medium-sized sweet potato (approximately 114 grams) contains enough beta-carotene to provide up to 160% of your daily requirement of vitamin A. Vitamin A in particular affects sebum production, which supports healthy hair. However, it should be consumed in moderation.


A source of healthy fats and vitamin E. One medium-sized avocado (about 200 grams) provides 28% of the daily requirement for vitamin E.

Like vitamin C, vitamin E is an antioxidant that prevents oxidative stress by neutralizing free radicals. Vitamin E thus protects the scalp from damage that leads to poor hair quality and fewer hair follicles. Some studies have found a link between low vitamin E levels and hair loss, but the data is conflicting.


Contains a variety of nutrients that are important for hair growth. For example, 28 grams of almonds provides 48% of the daily vitamin E requirement.

Nuts are rich in nutrients such as B vitamins, zinc and essential fatty acids. Deficiencies in any of these nutrients are associated with hair loss.

Nut consumption also has other health benefits, including reduced inflammation and a lower risk of heart disease.


Rich in nutrients with relatively few calories. Vitamin E, zinc and selenium are among them important for hair growth.

Sunflower seeds provide almost 50% of the daily requirement of vitamin E, as well as a wide range of vitamins from the B group, which are useful for hair growth. Flaxseeds and chia seeds contain alpha-linolenic Omega-3 fatty acids, which must then be converted into the long-chain fatty acids that are naturally present in oily marine fish. To get a variety of nutrients, it is best to consume a mixture of seeds.


One yellow pepper provides up to 456% of the daily requirement of vitamin C for women and 380% for men. Vitamin C promotes collagen production, which strengthens the strands of your hair. It's also a powerful antioxidant that fights hair loss and graying.

Sweet peppers are also an excellent source of vitamin A.


One of the best dietary sources of zinc. A medium-sized oyster provides up to 96% of the daily zinc requirement for women and 75% of the daily zinc requirement for men.

Zinc is a mineral that supports the hair growth and regrowth cycle. Lack of zinc in the diet leads to telogenic alopecia, a common but reversible form of hair loss caused by a lack of nutrients in the diet.

However, consuming too much zinc can be toxic. Therefore, getting zinc from foods such as oysters is better than taking supplements. Because food contains zinc in small but healthy doses.


A plant-based source of protein. Like oysters, beans contain zinc, which contributes to the hair growth and regrowth cycle. 100 grams of black beans provides up to 14% of a woman's daily requirement of zinc and 10% for men. Beans also contain iron, biotin and folic acid.


Rich in the organic compound spermidine. A study involving 100 people showed that a dietary supplement based on spermidine prolongs the phase of active hair growth, or the anagen phase. The longer a hair follicle is in the anagen phase, the longer it will grow. Other studies confirm that spermidine has a positive effect on hair growth.


The protein in meat promotes growth, regeneration and strengthening of hair follicles. A 100-gram serving of cooked steak contains 29 grams of protein.

Red meat is rich in easily digestible iron. This mineral helps red blood cells deliver oxygen to all cells in the body, including hair follicles.

It is important to note that excessive consumption of red meat, especially processed meat, is associated with an increased risk of cardiovascular disease, colorectal cancer and type 2 diabetes in men and women.

What you eat affects the health of your hair. Vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids can all play a role in slowing hair growth and causing hair loss. If you are deficient in any of these nutrients, try reviewing your own diet and adding appropriate sources of important nutrients.

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