Eating a well-balanced diet is important to maintaining your overall health. But, did you know good nutrition is also essential for healthy hair? In many cases, the condition of your hair can be one of the first tell-tale signs of vitamin and mineral deficiencies.

Try these strand-strengthening essentials to help keep your hair shiny and healthy:

1. Iron

Iron helps bring oxygen to your hair through red blood cells. Increase your iron intake by eating spinach, lean beef, nuts and beans.

2. B Vitamins

B6 and B12 are vital for healthy hair because they help deliver nutrients to your hair follicles. B vitamins can be found in leafy greens, citrus fruits, whole grains and lean meats, to name just a few.

3. Biotin

Also known as vitamin B7, biotin is a key building block of thick, healthy hair. Found in eggs, as well as most fruits and vegetables, biotin is an important nutrient that’s easy to incorporate into your diet.

4. Zinc

Zinc is known to promote cell reproduction, helping tissues grow and repair. It also supports the oil glands that keep your hair soft and moisturized. The good news is zinc can be found in one of the world’s most popular foods—chocolate!

5. Vitamin A

This powerhouse antioxidant helps produce sebum to keep your scalp healthy and your hair glossy. You can get this essential nutrient by eating watermelons, carrots, mangoes and sweet potatoes.

6. Vitamin C

Found in strawberries, red peppers, pineapples and citrus fruits, vitamin C helps your body produce collagen, a protein essential for hair growth.

7. Vitamin D3

Known as the sunshine vitamin, vitamin D3 helps regulate your hair growth cycle. Find it in dairy products, whole grains and fatty fish like salmon.

8. Omega 3s

These fatty acids balance natural oils that keep your hair flexible, strong and shiny. Try including fish, such as salmon and mackerel, into your diet twice a week. You can also get your omega 3s from walnuts, flaxseeds and avocados.

9. Protein

For thick, healthy hair, make sure you get enough protein in your diet, as hair is primarily made up of proteins. Get your dose from protein-rich foods like eggs, Greek yogurt, lean meats and legumes.

If damage and breakage are making your hair look thinner, it can be extremely distressing. Know that you don’t have to deal with hair loss by yourself. Hair Club can help. Contact us today to learn what you can do to get your hair back.