The health and beauty of your hair depend not only on hair care but also on what you eat. An unbalanced diet negatively impacts hair growth and health. Among the essential nutrients for hair, minerals play a crucial role; they nourish hair follicles and stimulate growth. Discover our guide to help you understand which minerals are best for hair growth and how to incorporate them into your diet!
Minerals for hair growth: the role of iron
Iron is a very important mineral for hair health and growth. It contributes to the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body, including to the hair follicles. Sufficient iron intake ensures good oxygenation of the scalp, which promotes growth and strengthens the hair fiber. Furthermore, iron deficiency can lead to anemia, which may be associated with hair loss.
Include iron-rich foods in your diet
Many foods contain iron, so it's relatively easy to incorporate this mineral into your daily diet to maintain your body's levels. Here are a few examples:
Red meat: Red meat is an excellent source of highly bioavailable iron, meaning it is easily absorbed by the body.
Lentils: Lentils are a valuable source of iron, especially for those following a vegetarian or vegan diet.
Spinach: Although the iron in spinach is less absorbable than that from animal sources, taking it with vitamin C can help improve its absorption.
Pumpkin seeds: These seeds are a good source of iron. You can add them to your salads, soups, or eat them as a snack.
Quinoa: Quinoa is a superfood rich in iron that is an excellent source of protein.
Oysters: Oysters are a good source of iron that is easily absorbed by the body.
Tofu: For those following a vegetarian or vegan diet, tofu is an ideal source of iron.
Minerals for hair growth: zinc
Zinc plays an important role in hair growth and tissue repair. It also helps maintain the health of the sebaceous glands surrounding hair follicles. A zinc deficiency can lead to hair loss because, without this mineral, the protein structure of the hair follicle can break down. Zinc also plays a role in protein synthesis and cell division, two processes essential for hair growth.
Dietary sources of zinc
Here are some zinc-rich foods you can include in your diet:
Meat: Beef, pork and lamb are particularly rich sources of zinc.
Seafood: Oysters are the richest food source of zinc. Other seafood such as crab and lobster also contain it.
Seeds: Pumpkin, flax and sesame seeds are good sources of zinc.
Legumes: Lentils, chickpeas, black beans and peas are all rich in zinc.
Dairy products: Cheese, milk and yogurt are sources of zinc.
Cereals: Whole grains, including brown rice and oats, can be a good source of zinc.
Nuts: Cashews, almonds and pecans are also sources of zinc.
Minerals for hair growth: magnesium
Magnesium contributes to the production of proteins, including keratin, which makes up nearly 90% of hair. In addition, it helps regulate the hair growth cycle by stabilizing hair follicles. A magnesium deficiency can lead to hair loss or weakened hair structure.
Include magnesium in your diet
Here are some magnesium-rich foods you can include in your diet:
Leafy green vegetables: such as spinach and cabbage.
Fruits: such as bananas, avocados and apricots.
Nuts and seeds: such as almonds, sunflower seeds and chia seeds.
Legumes: such as beans, lentils and chickpeas.
Whole grains: such as quinoa, brown rice and oats.
Dark chocolate: a delicious source of magnesium.
Dairy products: such as cheese, milk and yogurt.
Fish: such as mackerel and salmon.
Other minerals for hair growth
Besides iron, zinc, and magnesium, other minerals that promote hair growth are worth knowing about. Copper, for example, contributes to hair pigmentation and can help prevent premature graying. Selenium is essential for scalp health and can help prevent hair loss. Silicon is known to strengthen hair and make it shinier.
Sulfur is also an important mineral for hair health because it helps prolong the growth phase and is necessary for the production of keratin, a protein essential for healthy hair. Finally, calcium, which is well known for its contribution to bone health, also plays a beneficial role in hair growth.
