Haircare plays a big part in the overall look and feel of our hair, and the right shampoo or conditioner can really help improve its condition, setting you on the path to strong, luscious locks.

However, for perfect hair health, you really need to start from within.

What we eat and the vitamins and minerals that we load our bodies with are essential in the making of strong, healthy hair. So, where do you start? Read on for our top 5 nutrients to promote length and strength.


It makes sense that a diet rich in protein will do wonders for your hair. Protein helps to balance the moisture in your hair to keep it healthy and strong. It is important to strike the right balance though, lifeless, weak and limp strands can indicate a protein deficiency. Protein can also be shown to help combat hair loss and a loss of pigment. Bottom line? Sufficient protein in your diet provides the building blocks for stronger and healthier locks.

High-quality, natural protein-rich diets are important to maintain here. Plant-based is packed with are plenty of options to help boost your protein, kale, nuts, beans, tofu and are not only easy to incorporate into your diet but will ensure to give you the boost you need. 

2. Zinc is essential to overall health and is vital in promoting strong hair

When zinc levels get low, unfortunately, your hair is the first to take the hit. Zinc aids in the regulation of sebum production, your hair’s natural oils, creating a healthy scalp and encouraging hair growth. These oils keep the scalp adequately moisturized and ward off unwanted microbes and flakes, boosting tissue growth and repair.

If you struggle to grow your hair or suffer from any scalp conditions, take a look at your daily zinc intake, this could be the key to get you back on the healthy hair train.

Some zinc-rich foods to get you started? Spinach, chickpeas, cashews and garlic are high on the list and so easy to incorporate into your everyday diet. 

3. B vitamins are vital in your overall health

The B-vitamin group is perhaps the most broad, but as a collective they aid in the creation of red blood cells, which carry oxygen and nutrients throughout your body… including your scalp and hair follicles. These elements are all important in promoting healthy and strong hair growth. Biotin, niacin and cobalamin are some of the most popular B-vitamins that help restore thickness and shine to your hair strands, where too little can cause brittle hair and even hair loss.

Foods such as whole grains, avocado, corn and bananas are all B-vitamin-rich and are a great starting point. Though B-vitamins can be found in an abundance of food, and the key is to make sure you are having enough, in variation. 

4. Omega-3s are nourishing for your hair

You may have heard this one before, as Omega-3s are nourishing for your hair, inside and out, they are a common treatment in bringing hair back to life. You may have noticed by now, when it comes to the ultimate healthy hair, you get out what you put in. Proper and adequate nutrition is key. Fatty acids not only work to promote hair growth but also create that shine that makes for truly healthy-looking hair. With the right amounts of omega-3 in your diet, you’ll find your scalp less dry and flakey along with reduced hair breakage loss (and more hair growth!). 

It is so important to ensure you are getting enough omega-3 in your diet as your body is unable to produce it itself. Walnuts, Flaxseed and Chia Seeds (Kathy Hilton's go-to ) are all great sources of omega-3 and will give you the boost you need.

Kathy Hilton | Real Housewives of Beverly Hills - OMORFIE

5. Selenium is key in building healthy hair 

Selenium is a trace element that has proven essential in your body, regulating metabolism, DNA synthesis and immunity, to name a few. It’s no wonder it is key in building healthy hair too. The antioxidants present in selenium protect and prevent damage to hair follicles due to pollution, UV rays and other free radicals. Plus, its anti-inflammatory properties work to promote a healthy scalp, a basic foundation for strong hair. A deficiency in selenium may result in reduced hair growth and hair loss. 

Brazil nuts, whole grain cereal, mushrooms and sunflower seeds are a well-known source of selenium. 

Truly healthy hair is a team effort. The right products for your hair type and needs are essential, but the right nutrients are the foundations of hair strength and growth. Diet is a perfect starting point for your hair care journey, strengthening your hair from the inside, while OMORFIE takes care of the outside.