Beautiful, healthy hair is a dream for many of us. While much depends on our external care, we must not forget that nutrition from within also plays a key role in the condition of our hair. That’s why today we’re going to take a look at what nutrients benefit our hair, and we’ll especially consider the role of protein and iron.

Protein is essential not only for muscle growth, but also for the growth and regeneration of our hair. In fact, hair is largely composed of protein, or more specifically, keratin, which is a type of protein. Keratin gives hair elasticity, durability and shine. So if we lack protein in our diet, our hair can become weakened, brittle and dull.

If we want to provide our body with enough protein for our hair, we should reach for protein-rich products. These sources include:

• Eggs: They are an excellent source of protein and biotin, which also supports hair health.
• Fish: Oily fish, such as salmon and mackerel, provide not only protein, but also healthy omega-3 fatty acids that benefit hair health.
• Meat: Poultry, beef and pork are rich sources of protein, iron and zinc, which are essential for hair.
• Nuts and seeds: Walnuts, almonds and pumpkin and sunflower seeds provide not only protein, but also valuable minerals and vitamins.
• Dairy: Dairy products, such as yogurt and cheese, are another source of protein and calcium, which helps maintain healthy hair.

Iron is crucial to our bloodstream, and this has a direct impact on our hair. It is through the blood that nutrients are delivered to the hair follicles, which affects their growth and condition. Lack of iron can lead to hair loss and weakened hair structure.

To ensure that our body gets the right amount of iron, we can reach for:

• Red meat: This is one of the best sources of heme iron, which the body absorbs more easily.
• Leafy vegetables: Spinach, kale and Swiss chard contain non-heme iron, which is also important for healthy hair.
• Legumes: Lentils, beans or chickpeas are plant-based sources of iron.
• Light: To increase iron absorption, it’s a good idea to consume it along with vitamin C-rich foods such as citrus, kiwi and peppers.

We should remember that healthy hair is the result of comprehensive care, which includes both proper diet and proper external care. However, by taking care of our hair from the inside by providing it with essential nutrients, we can significantly contribute to its beauty and health. So let’s not forget about protein and iron in our daily diet, and our hair will certainly thank us for it.