There are times when almost everyone wonders whether their hair is growing too slowly. After getting a haircut, we often watch for changes in length and start trying various hair-growth products. However, when the diet is unbalanced, lotions, supplements, and other treatments may not be effective.

Research has shown that hair loss and thinning affect a significant number of women over the age of 25 in Europe. Common contributing factors include restrictive diets, stress, inappropriate hair care, and oral contraceptives. Without adequate nutrients, the body cannot support normal hair growth. This is why maintaining a balanced daily diet is so important.

“Nutrients play an important role in maintaining healthy skin, hair, and nails,” says nutritionist Juliette Kellow. “A lack of vitamins and minerals can quickly affect the condition of your hair, which is why a varied and balanced diet is important not only for your body but also for your hair.”

According to nutritionist Christine Bailey, iron is particularly important. This mineral is essential for delivering oxygen and nutrients to the hair follicles. Increasing your intake of iron-rich foods such as lean meat and certain vegetables, together with foods rich in vitamin C, can help improve iron absorption.

“Because hair is primarily made of protein, a protein-rich diet is important for healthy hair growth,” adds hair expert Anabel Kingsley. “Everyone’s protein requirements are different, but a general reference intake is around 0.8 g of protein per kilogram of body weight.”

It is also important to ensure adequate intake of B vitamins, including biotin, which contributes to normal hair and skin function.

Add these nutritious foods to your daily diet to support healthy, strong, and beautiful hair.

Salmon

Omega-3 fatty acids are important for maintaining healthy, strong hair. The body cannot produce sufficient amounts of certain essential fatty acids on its own, so they should be obtained through the diet. Salmon is highly nutritious and can be included in your diet several times a week.

Eggs

Eggs are an excellent source of high-quality protein, an essential component of hair. They also provide zinc, a mineral involved in normal cell growth and repair.

Red Meat

Beef and other lean meats provide high-quality protein as well as B vitamins, which are important for maintaining healthy hair.

Beans

Beans are an excellent source of plant-based protein and also contain biotin and other nutrients that support normal hair structure and help maintain healthy hair.

Leafy Greens

Leafy green vegetables are rich in vitamins, minerals, fiber, and other nutrients. Add spinach, kale, collard greens, or Swiss chard to your meals to increase the nutritional value of your daily diet.

Carrots

Carrots are rich in nutrients that support healthy skin and hair, including beta-carotene, which the body converts into vitamin A. Vitamin A contributes to the normal maintenance of skin and supports healthy sebum production, helping maintain the scalp’s natural barrier.