The Most Essential Nutrients to Eat for Glowy, Shiny Hair

Last Updated on May 31, 2024 by Nicole

What does great fashion and great hair have in common? Well, we constantly see our favorite celebs sporting the latest styles on Instagram, and we just can’t get enough of it! When it comes to hair, there are so many choices. Whether you’re looking to update your length, texture, or color, having great hair almost seem like the centerpiece for completing the perfect look.

As many of our readers know, however, the most important thing to having amazing hair is having healthy hair. So if you’re looking for that perfect shiny and glowy hair, the key is to start with an amazing diet. That’s why we’re going to cover the three most important kinds of nutrients to eat for a healthy and natural glow that will make any hairstyle that much better!

Vitamins & Minerals

Most of us have been told as kids to eat our fruits and veggies. This couldn’t be truer for good haircare. Besides the broad swath of dietary vitamins and minerals, many of which play vital roles in hair and skin health, there’s one in particular that will do wonderful things for your hair: a compound known as beta carotene. Found in colorful vegetables (think leafy greens, peas, broccoli, carrots, and bell peppers), this compound is turned into vitamin A by your body, which in turn helps your scalp produce the sebum it needs for a well-lubricated scalp. This natural sebum is also essential for protecting your hair’s roots even as it slowly moves down the strands of your now shiny hair.

Besides that, foods that are natural sources of vitamins B and C can also be very helpful. And while sources of vitamin C are plentiful, remember that vitamin B actually means a number of different B vitamins. One that’s especially helpful for hair growth is vitamin B7, commonly known as biotin. It is found in high levels in whole eggs. Finally, remember to reference the suggest daily values for each vitamin and mineral, as taking any of them in excessive amounts could have unhealthy or toxic side effects.

Protein

Let’s start off by mentioning that hair is actually mostly made out of protein. In fact, those who do not get enough protein for their daily requirement may find themselves losing hair. With that said, protein is abundant in many foods and can come from many sources. Eggs and milk probably top the list in terms of commonly found sources of high protein amounts. However, there are a number of other sources of lean protein, including chicken, turkey, fish, and a variety of seafoods.

Alternatively, if you’re looking for vegetarian or vegan options, there are once again a number of options. For a dairy source, Greek yogurt makes for an excellent and easily digestible protein source. Even among the plant-based sources, however, you have many different choices, including lentils and other kinds of legumes.

Omega 3, 6, and 9 Fatty Acids

A number of studies have continued to show the benefit of omega fatty acids for skin and hair health. While omega-3 is famously known for preventing hair loss and promoting hair thickness, omega-6 helps the hair retain its water (for a thick and full appearance), and omega-9 has specific benefits for hair texture and softness.

The food that’s probably the best-known source for omega-3’s is fatty fish. Note that these fats are healthy in moderation and essential for cellular and neurological function. Salmon and mackerel are great examples of these kinds of fish. However, nuts and seeds can also contain high values of omega fatty acids. For example, chia seeds are great for omega-3’s. On the other hand, almonds, sunflower seeds, and macadamia nuts are great sources of omega-6’s and omega-9’s.

So ultimately, what does it take to have beautiful and shiny hair? It can involve a number of things, but a healthy diet is definitely #1 on the list. Remember to eat healthy portions of these nutrients as part of a balanced diet, and your hair will be ready to take on the latest trends with ease! And if you’re looking for more fashion, beauty, or lifestyle inspo, be sure to tag @successible_life in your next Insta post so we can see you show off your flair. Also, use the hashtag #SuccessibleBeauty for a chance to have your own beautiful locks reposted.