Healthy, beautiful hair is the dream of many people, but it is not always easy to achieve. Hair is not only an aesthetic feature, but also an indicator of the body’s overall condition. When hair becomes weak, dull, or starts to fall out excessively, it may signal nutrient deficiencies, illness, stress, or improper care. To prevent these issues and improve hair condition, it is essential to follow a well-balanced diet that provides all the necessary nutrients.
What should you eat to maintain healthy hair?
Hair is primarily made of protein, especially keratin, which contains sulfur-containing amino acids. For this reason, a diet that supports healthy hair must include high-quality protein sources. Protein is essential for hair growth and regeneration, and it gives hair elasticity and natural shine.
In addition to protein, vitamins and minerals play a crucial role in maintaining scalp and hair health. The most important ones include:
Vitamin A
Supports the proper function of the sebaceous glands and helps prevent scalp and hair dryness. It can be found in liver, butter, eggs, and orange-coloured fruits and vegetables.
B Vitamins
Participate in cellular metabolic processes and improve blood circulation and oxygen supply to the scalp. Vitamin B7 (biotin) is particularly important, as it helps prevent hair loss and brittleness. Sources include whole grains, yeast, nuts, leafy vegetables, meat, and dairy products.
Vitamin C
Supports collagen synthesis, an essential component of hair fibres, and improves iron absorption. It is a powerful antioxidant that protects cells from damage. Vitamin C is found in citrus fruits, blackcurrants, kiwi, strawberries, as well as peppers, broccoli, and fermented cabbage.
Vitamin E
Has anti-inflammatory and moisturising properties on the scalp and helps protect hair from harmful UV radiation. It is present in vegetable oils, nuts, pumpkin and sunflower seeds, as well as avocados and spinach.
Iron
Essential for the proper functioning of hair follicle stem cells and helps prevent anaemia, which can cause excessive hair loss. Iron-rich foods include red meat, organ meats, eggs, spinach, dried plums, cocoa, and small oily fish.
Zinc
Helps prevent hair loss, brittleness, and split ends. Zinc is found in meat, fish, seafood, eggs, dairy products, nuts, pumpkin and sunflower seeds, bran, and cocoa.
Copper
Supports natural hair pigmentation and helps prevent premature greying. It is found in many of the same foods as zinc.
Silicon
Strengthens the hair structure, adds shine, and helps prevent dandruff. Sources include whole grains, root vegetables, nettle, horsetail, bananas, and grapes.
A balanced diet for overall health
A varied diet rich in natural ingredients is the foundation of healthy hair. Vitamins and trace elements positively affect the entire body, not just hair condition. Fruits and vegetables also provide fiber, which supports digestive health and helps remove toxins from the body. Additionally, they are rich in antioxidants that protect cells from oxidative stress and premature aging.
The best results come from comprehensive care.
Alongside proper nutrition, it is important to focus on other factors that affect hair condition. Using appropriate hair care products tailored to hair type and needs plays a key role. A deeply regenerating shampoo for normal hair with nanosilver and green caviar from marine algae supports daily hair care. Green Caviar Shampoo contains vitamins C and E with antioxidant and anti-ageing properties, as well as a complex of premium nourishing ingredients.
Benefits from land and sea
Hydrolyzedeins included in the shampoo help fill structural gaps and repair damage, reducing hair breakage. Sunflower oil and sweet almond oil support hydration and enhance natural shine. The key ingredient, green caviar extract from marine algae, smooths the hair structure while adding elasticity and vitality.
Do not allow your hair to become dry or dull. Discover the secret to beautiful, healthy hair with Green Caviar Shampoo — a formula that hydrates, regenerates, and protects for long-lasting results.