As you know the hair is made up of proteins, ensuring that you always have enough protein in every diet you take is very crucial for making your hair stronger as well as very healthy. If you are not consuming enough proteins in your everyday diet, there is high probability that your hair will become dry, brittle and sometimes very weak. An extremely low protein diet may sometimes result in hair loss.

KEY SOURCE OF PROTEINS: It’s good to have white meat as your source of proteins. You can always go for chicken, Rabbit, Turkey, dairy products (like Milk and Ghee), Fish and eggs since they are excellent sources of protein. You can also take them along with vegetarian sources such as legumes and nuts.


Iron is a crucial mineral in our bodies as well as very important mineral for hair quality and too little iron in our body (anaemia condition) is a major cause of hair loss among most adults suffering from the condition. The hair follicle as well as the hair root are both fed by a nutrient rich blood supply. When iron levels in our blood (serum ferritin) fall below a certain critical point, we may experience anaemia. This tends to disrupt the nutrient supply to the follicle, thereby affecting our hair growth cycle and this may result in the hair shedding off.

Key Sources of Iron Include: Animal products such as red meat, chicken and fish. These products provide iron with a high bioavailability – This means the iron is readily available to the body for immediate absorption into our blood system.

For vegetarians, Key sources of Iron include; lentils, spinach, Kales and other leafy green veggies such as broccoli and salad greens.

Vitamin C

Vitamin C aids in the absorption of iron into our blood stream. Therefore foods rich in vitamin C are best eaten in conjunction (or together) with iron-rich foods. They should always go together.  Vitamin C is also an antioxidant and it is normally ready for use by the body. Vitamin C also helps in production of collagen that helps in strengthening the capillaries that supply the hair shafts.

The best sources of Vitamin C are; are blackcurrants, broccoli, blueberries, guava, kiwi fruits, strawberries, oranges, papaya and sweet potatoes.


Omega-3 or Omega-3 fatty acids are very important fats that our body cannot make itself, and therefore must be obtained only through our diet. For our hair, Omega-3s are found in the cells that line the scalp and also are also important in providing the oils that keep your scalp and hair always hydrated.

KEY SOURCES OF OMEGA-3; Oily fish such as the salmons, the herring, the sardines, trout and mackerel. The plant sources of Omega-3 includes avocado, chia seeds, pumpkin seeds, Olives and the walnuts.

Vitamin A

Vitamin A is also very important for our body as it helps the body to make sebum. Sebum is an oily substance that is created by our hairs sebaceous glands to provide a natural conditioner for healthy scalp. Without sebum we may from time to time experience an itchy scalp and dry hair.

Sources of Vitamin A: Mainly from animal products and orange or yellow coloured vegetables which are rich in beta-carotene (This is actually what makes vitamin-A) such as carrots, pumpkins and the yellow sweet potatoes.

Zinc and selenium

The two are very important minerals for scalp protection. Lack of zinc for example can lead to hair loss as well as a dry, flaky scalp. Fortified cereals and whole grains are some of the best source of zinc along with oysters, eggs and beef.
Vitamin E

Just like it can seriously damage our skins, the sun can also damage our hair so always ensure you eat foods that are rich in vitamin E to provide the protection needed for your hair. Nuts (most nuts) are nutritional powerhouses of Vitamin-E as well as god supply of zinc and selenium. So always remember to have them as part of your balanced diet.


Biotin is a little known water-soluble vitamin of the B classification. Too little biotin in our bodies can cause our hairs to be brittle and may eventually lead to hair loss.

Biotin Rich foods include; whole grains, liver, soy flour, egg yolk, and yeast.