How to Strengthen Hair? 6 Food Groups That You Must Include in Your Diet

HK Vitals

Most people desire to have shiny and healthy hair. While the external appeal of the hair is essential, to achieve and maintain strong and resilient hair, it is essential to follow a consistent hair care routine and adopt healthy habits. But how to strengthen hair? 

This article explores the strategies and procedures to ensure strength in your hair, through nutrition and dietary choices. Essential vitamins, minerals, and proteins not only nourish hair follicles but also promote growth. 

How to Strengthen Hair: Top 6 Food Options 

Quite naturally, like any other body component, proper nutrition plays a crucial role in promoting hair strength and vitality. In order to maintain strong hair, ensure that your diet includes a variety of nutrient-rich foods. 

  1. Lean Proteins: Proteins are the building blocks of hair, and consuming an adequate amount of protein can promote hair growth and improve hair strength. Foods like eggs, fish, lean meat and yogurt can greatly promote hair growth and add shine to the hair. 
  2. Greens: Spinach, kale, watercress, arugula and broccoli are a few green vegetables that can provide your body with essential nutrients for healthy hair growth. 
  3. Whole Grains: Foods like oats, quinoa, barley, brown rice and buckwheat contribute greatly to maintaining the strength of your hair while preventing severe hair loss. 
  4. Nuts and Seeds: Nuts and seeds are great sources to help strengthen hair, due to their rich nutrient content. They include almonds, walnuts, flaxseeds, chia seeds and pumpkin seeds. Incorporating these nuts and seeds into your diet can provide essential nutrients that support hair strength and overall hair health. 
  5. Omega-3 Fatty Acids: Contrary to popular beliefs surrounding fats, Omega-3 fatty acids are in fact, extremely essential in maintaining scalp health and promoting hair growth. Consuming foods such as fatty fish (salmon, mackerel, and sardines), chia seeds, flaxseeds, walnuts, and avocados, will greatly enhance hair strength. Omega-3 fatty acids also possess anti-inflammatory properties, which will improve scalp conditions that hinder or restrict hair growth. 
  6. Vitamins: The role of vitamins and minerals is undeniably critical to healthy hair growth and strength. Foods like carrots, sweet potatoes and spinach, which are rich in Vitamin A moisturise the hair and keep the scalp healthy. Additionally, biotin, niacin (B3), and cobalamin (B12) are essential for hair growth and strength. Foods like eggs, whole grains, nuts, and leafy greens are rich sources of B vitamins. 

Besides foods, a key element to maintaining hair health is water, to prevent it from becoming dry and brittle. Hydrated hair is less prone to damage, while actively promoting strength and volume. 


Although external hair care practices are crucial to the well-being of your hair health, strengthening the hair from within, appropriate nutrition and dietary choices are equally important. Incorporating a variety of nutrient-dense foods in your dietary regime will not only enhance your hair’s volume but also cater to your overall physical welfare. By making conscious choices to prioritise nutrition, you can reap the benefits of strong and healthy hair, enhancing your appearance and confidence. 

HK Vitals


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