10 Natural Vitamins You Can Get From Your Food For Healthy, Beautiful Hair

I was feeling a tad miserable recently because my hair just wasn’t as beautiful as it used to be.

“I don’t know what I’m doing wrong,” I confided to a friend. “My diet is so much better than it ever has been. I’m eating all the right foods, but my hair still looks a mess.”

My friend, who is also a nutritionist, explained to me that although my diet was better than it ever had been, I needed to remember that there are specific foods for specific things.

In other words, there are certain foods that contain the essential vitamins needed for healthier, beautiful hair. And I wasn’t eating enough of this stuff.

You are what you eat, and for your mane to look as gorgeous as ever you need to consume the right vitamins and minerals from the right foods. So let’s take a look at 10 natural vitamins you can get from your food for healthy, beautiful hair.

Vitamin C 

Vitamin C is a super important natural vitamin that you need to consume more of if you want your hair to stay looking at its very best. This vitamin aids your body’s absorption of iron, which means that it’s a good idea to combine foods that contain vitamin C with foods that contain iron. Vitamin C also enhances the production of collagen, a vital protein that keeps your hair strong. Without it, your hair won’t look its best.

The best food sources of vitamin C include blueberries, sweet potatoes, oranges, guava, strawberries, kiwi fruits, and black currants.


Spinach certainly wasn’t on my shopping list of healthy foods. I knew it was supposed to be good for us, but it’s never been my thing. My mom tried getting me to eat more of it when I was a kid, but I wouldn’t budge.

Spinach, though, is one of the best foods you can eat for healthier hair. It’s stuffed with all kinds of vital nutrients, including vitamins C, B and E, as well as iron, magnesium, calcium, potassium and omega-3 fatty acids.

Spinach is widely known for its iron content, and this key mineral helps your red blood cells to transport oxygen more efficiently to your hair follicles. This is important for healthy hair growth.


If your hair is lacking a bit of shine at the moment, salmon can help. This oily fish is similar to the likes of mackerel and sardines in that it’s stuffed with hair-friendly omega-3 fatty acids.

Basically, your body doesn’t produce omega-3’s by itself. And because your body needs them, it relies on you to find them from outside sources. As well as protecting you from disease, Omega 3’s also stimulate hair growth and give it a shine.

Vitamin A

Vitamin A is vital if you want your hair to grow as much as possible. It’s a key vitamin that aids hair growth and development, and it can also improve immune function.

Beta-carotene is vitamin A, and you will find this in orange fruit and vegetables, such as carrots, peaches, cantaloupes and pumpkins. Other sources include the not-so-orange spinach, and sweet potatoes.


Lentils were another food produce that I refused to eat when I was younger. But this student favourite should be a permanent fixture on your shopping list if you want healthier hair.

Lentils are rich in all kids of vital nutrients, including biotin and zinc. They are also loaded with protein, which is a key macro nutrient for a better looking mane. Protein improves the health of your hair by strengthening your strands. Eating as much protein as possible is therefore a great way of keeping your hair in shape.

Lentils can be eaten as part of a soup, or you could add them to curries or even salads.

Greek Yogurt

Nobody wants thinning hair. Worse still, nobody wants to lose their hair. Greek yogurt can help.

More and more of us are swapping traditional sugary cereals for Greek yogurt at breakfast time – and for a good reason. Greek yogurt is stuffed with protein, as well as vitamin B5, an essential vitamin that can prevent hair loss and thinning.


Eggs have lived a charmed life, thanks to “experts” in the nineties suggesting that they’re rich in bad cholesterol. But researchers have since shown that eggs are actually good for you. And they’re really good for your hair.

You can either eat eggs, or – if you’re feeling brave – you can apply raw eggs directly onto your scalp. Applying raw eggs directly onto your scalp is the best way to improve the health of your hair, but if you can’t brave it, just eating eggs will be enough.

Eggs are rich in protein, as well as a vital B vitamin called Biotin, which stimulates hair growth and looks after your scalp.

Vitamin D

85% of American’s suffer from vitamin D deficiency, which is a quite extraordinary number. Such deficiency can cause all kinds of health problems, including cancer. It can also create seriously unhealthy hair.

Vitamin D is vital for healthy hair follicles, and you will find it in produce such as eggs, salmon and tuna.


Everyone should eat more nuts, and not just because of the wonders they work for your hair. Walnuts in particular offer an amazing array of health benefits that it’s time we swapped our sugary snacks for a bowl of these instead.

Walnuts contain the B vitamin Biotin, as well as a host of other nutrients. Biotin minimises hair growth, stimulates hair growth, and keeps your hair strong. They are also rich in vitamin C, another key vitamin that you need to prevent brittle hair that snaps an breaks easily.

Red Bell Peppers

More Vitamin C is found in red peppers than in oranges. Fact!

And for healthier hair, you need more vitamin C. According to top dermatologist Dr. Julia Carroll:

“Vitamin C is a pre-cursor to collagen production and is also an antioxidant. When light hits your skin, it creates free radicals. These bounce around inside your skin and lead to DNA damage, which turns into ageing.”

Stay beautiful!

Leave A Reply