Stronger glowing hair with a simple balanced diet

Stronger glowing hair with a simple balanced diet
Adela Alexa

Do you want a strong, healthy hair and you’re not sure what to do about it?

The health of your hair depends on genetics, age, general health but also diet. It’s true that we cannot control the first factors but having a balanced diet with the right nutrients, can promote a healthy hair growth.

A poor nutrition that doesn't include proteins, minerals and vitamins that your hair needs to remain shiny and strong can lead to hair loss, an unhealthy scalp and other hair problems.

This is why we put together a list of key nutrients you need to include in your diet to have a long, strong, shiny hair.


Our hair is made of protein, so it is crucial that you are consuming chicken, fish, turkey, eggs, dairy products or legumes and nuts, as vegetarian protein sources to avoid it become dry, brittle and weak.


A very important mineral that affects the hair growth cycle is iron. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make your strands weak.

Found in animal products such as red meat, chicken and fish, but also in lentils, spinach, broccoli, kale and other green vegetables, iron is a rich nutrient for the follicle that needs to be a part of our diet.

Vitamin C

Vitamin C stimulates the production of collagen so important for strong capillaries, and aids the absorption of iron, being in the same time a great antioxidant for the body. You can find Vitamin C in kiwi fruits, oranges, papaya, blackcurrants, blueberries, broccoli, guava, strawberries and sweet potatoes. Nutritionists recommend that one lime per day is enough to get your daily dose of Vitamin C.


Our body cannot produce fatty acids like Omega-3 and these are the ones that provide oils to keep our scalp and hair hydrated. Add fat fishes like salmon, herring, mackerel or sardines into your diet or walnuts and avocado or pumpkin seeds, in case you are a vegetarian, to support the cells that line the scalp with Omega-3s. Similarly, flaxseed can serve as mid-meal healthy snack while also supplying the essential fats to your hair.

Vitamin A

The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. The body also needs Vitamin A in order to produce sebum. Without it our hair will be dry and our scalp itchy.

Include orange coloured veggies such as sweet potatoes, carrots and pumpkins in your diet, and the beta-carotene which they contain will make enough Vitamin A to help our hairs sebaceous glands create enough sebum, this natural conditioner for a healthy scalp.

Zinc and selenium

Zinc and selenium are another two minerals very important for the scalp protection. Found in cereals and wholegrains or in oysters, beefs and eggs, they are responsible for hair loss or a flaky scalp.

Vitamin E

Vitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth.  It also protects your hair and your skin from the sun damage, so make sure you eat enough nuts that provide zinc and selenium or avocado, another great source of vitamin E, rich in mono-saturated fats, so you can assure a good protection for your hair.


Found in wholegrains, liver, egg yolk or soy flour, biotin is a water-soluble B vitamin. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow. Too little biotin can cause brittle hair and may lead to hair loss.


Made out of plant-based ingredients in their purest form, including most of the nutrients we mentioned above, Youth Fountain from ALLKME is a unique formula,  easily absorbed into the body that encourages new cellular growth, helping your body synthesize a vital building bloc of collagen that enhances the the glow of your hair, the strength of your nails, joints and muscles.

Find out more about this formula here