Hair doesn't talk, but it says a lot about its health. Its shine, its density, its sometimes sudden hair loss... All these signs are often the first to betray a dietary imbalance . Before filling your shelves with hair products, you might want to take a look at your plate. At Myriam K, we know that hair health starts in the body, not on the scalp. And for that, nothing replaces a diet that truly supports it .
What nutrients for beautiful and strong hair? 🧬
Hair, at its core, is keratin. A sulfur-rich protein that the body manufactures deep within the hair follicle. And like any structure, it needs the right materials. If these elements don't come from what you eat, production slows down, the fiber thins, and your hair suffers. Here are the nutrients you need for healthy hair .
Protein, the foundation of hair fiber
It's impossible to have strong hair without a regular intake of protein . Keratin, which makes up almost the entire structure of hair, depends directly on it. To produce it, the body needs very specific amino acids, which are found in some foods more than others.
If your diet is too low in protein, the cells in your hair bulb slow down. The result? Hair grows more slowly, becomes finer, and breaks more easily. To support this natural mechanism, focus on:
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Eggs, rich in both sulfur and biotin, a hair-friendly vitamin.
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Poultry or lean cuts of beef, which provide essential amino acids.
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Lentils, chickpeas and other legumes, perfect for vegetarians or vegans .
What you give to your hair, skin and nails will benefit too.
Iron and zinc, to nourish hair follicles
We don't always think about iron. Yet, it is essential for tissue oxygenation . When it is lacking, hair bulbs receive less oxygen. And poorly oxygenated hair means hair that grows poorly, or even falls out. Many women (and men) experience this diffuse hair loss linked to a simple iron deficiency.
Zinc, on the other hand, works in the shadows. It participates in the production of keratin, supports the scalp and helps regulate sebum . When it is lacking, hair becomes dull, unbalanced, sometimes oily at the roots and dry at the lengths.
To fill up, turn to red meat, black pudding, offal, or egg yolks, all of which are rich in iron, which is well absorbed by the body . Consider pumpkin seeds, sesame seeds, and Brazil nuts, which are excellent plant-based sources of zinc.
B vitamins, essential for hair vitality
They are real behind-the-scenes workers. B vitamins, especially B8 (biotin), B5, and B6 , are involved in the multiplication of hair bulb cells. They tone the hair, regulate the activity of the sebaceous glands, and soothe scalp inflammation.
If you notice your hair is lifeless, breaking, or getting greasy too quickly, this might be the place to start. They can be found in:
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Brewer's yeast, especially when the hair looks tired.
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Wheat germ, packed with easily absorbed nutrients.
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Whole grains, oat flakes, semi-wholemeal pasta.
Essential fatty acids for a nourished scalp
When we talk about hair, we often forget about fats. And yet, they are very important. Omega-3, omega-6, and omega-9 strengthen the scalp's lipid layer, reduce irritation, and protect cells from external aggressions.
They also improve hair flexibility, prevent dryness, and limit breakage. Their anti-inflammatory action helps maintain a healthy scalp, less prone to redness or itching.
To invite more often into your meals:
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Oily fish such as sardines, mackerel or salmon (twice a week).
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Avocados, flax or chia seeds, and nuts, to sprinkle everywhere.
What foods should you eat daily to strengthen your hair? 🍽️
A varied, generous, and balanced diet provides the body with what it needs to support growth, strengthen hair fiber, and preserve its natural shine. Here, family by family, are the foods to eat if you want to give your hair a real boost.
Green leafy vegetables
Spinach, chard, kale , broccoli… These vegetables are packed with nutrients like iron, magnesium, vitamin C, and folic acid. This cocktail supports microcirculation in the scalp, soothes stress-related tension, and gives hair a more intense shine.
Fruits rich in antioxidants
The vitamin C in these fruits helps the body better absorb iron. Polyphenols, meanwhile, protect hair cells from oxidation , the premature aging caused by stress, pollution, and UV rays. Choose berries (blueberries, blackberries, raspberries), kiwi, grapefruit, or pomegranate.
Seeds and oilseeds
Pumpkin, flax, or sunflower seeds, as well as almonds, walnuts, or hazelnuts, are rich sources of zinc, vitamin E, selenium, and essential fatty acids. They strengthen the hair's internal structure, protect it from external aggressions, and boost its shine.
Cereals and legumes
Lentils, kidney beans, and split peas provide quality plant-based protein, iron, magnesium, and fiber . A great combination for vegetarians, but not only. Combined with brown rice, they provide all the amino acids hair needs to produce keratin.
Animal sources
Poultry, lean fish, offal, and seafood contain easily digestible protein, as well as iron, zinc, iodine, and precious vitamin B12. These are the foundations of hair health. At the same time, incorporate hair care products repairers like the Myriam K hair mask , to strengthen fragile lengths and protect damaged hair.
And when food is no longer enough? 🤔
Sometimes, despite a balanced diet, hair continues to fall out, lacks allure, or grows slowly. This is often a sign that the body is going through a period of imbalance (seasonal fatigue, hormonal changes, prolonged stress).
Hair supplements in the form of gummies or capsules help to restart the process. Plan on taking them for at least three months . Combine them with a hair regrowth serum to directly stimulate the hair bulb and scalp microcirculation.
A bulb suffocated by excess sebum or toxins struggles to do its job. Regrowth slows down and hair lengths weaken. To remedy this, incorporate a hair scrub into your beauty routine once or twice a month. It deeply cleanses, unclogs pores, and boosts growth.
A nutritional routine that transforms your hair ✨
When hair becomes dry, coarse, brittle, or loses its suppleness , the problem rarely comes from the lengths. It is often necessary to go back to the roots... and to the diet. Because it is first in the blood, the tissues, the cells that everything is played out.
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Include a dose of protein with every meal.
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Increase your natural sources of iron, zinc and B vitamins.
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Drink enough. Hydration starts in the glass, not on the tips.
And adapt your hair care according to the needs of the moment ( hair serum , product for dry hair , treatment for irritated scalp , etc.).
FAQs about the best diet for hair
What role does diet play in hair health?
A balanced diet is essential for beautiful hair. Deficiencies in iron, zinc, B vitamins, or protein can weaken the fiber and slow growth.
What foods are good for hair?
Eggs, oily fish, green vegetables, dried fruits, and legumes provide key nutrients. They help strengthen hair, limit hair loss, and stimulate growth.
Should we prioritize certain vitamins for hair?
Yes, especially biotin (vitamin B8), zinc, and vitamin B5. These nutrients are also present in gummies . for hair , ideal as a complement to a varied diet.
Does water play a role in hair health?
Yes, hydration is crucial for a healthy scalp and supple hair. Drinking enough water daily also contributes to shiny hair.
