Protein and vitamins for healthy and strong hair

The human body can undoubtedly be considered the most complex and sophisticated machine in the world. Taking care of our organism is very important and, although it may seem that one part is not related to another, they are interconnected. One of the foundations for maintaining good health, recognized by scientists and experts, lies in a proper diet with a good combination of nutrients, proteins, and vitamins for hair. This healthy diet is the basis for strong and healthy hair.

The truth is that in Spain we are fortunate, as we receive much praise for the quality of its Mediterranean cuisine and products such as EVOO (Extra Virgin Olive Oil), which adds extra nutritional value.

Although there are many triggers for hair loss, such as stress or genetics, diet is fundamental for maintaining strong and healthy hair, and poor nutrition can be one of the causes of alopecia. Consuming certain types of food can trigger the release of components that slow hair growth or even weaken it to the point of causing hair loss.

Foods good for healthy and strong hair

When it comes to nutrition, we should aim to boost hair vitamins that help it grow stronger and therefore improve hair health. Good options include eggs, rich in protein and biotin; nuts, which contain vitamins E and B, zinc, and fatty acids; spinach, with folic acid, iron, and vitamins A and C; oily fish (such as sardines, salmon, tuna, anchovies, mackerel), rich in omega-3, proteins, selenium, and vitamins D3 and B; peppers, rich in vitamin C; avocados, high in vitamins C and E; oysters, which contain zinc; and meat, a source of iron and protein for hair.

Foods harmful to hair

On the other hand, there are foods that should be avoided or reduced as much as possible. These include foods high in sugars and artificial sweeteners, which reduce vitamins B and E; processed meats and fats, which increase testosterone levels and hinder blood circulation; alcoholic beverages, which limit the absorption of minerals such as zinc; and salt, which accelerates hair loss.

This category also includes all ultra-processed foods such as industrial pastries, ready-made meals, and fast food.

Frequently asked questions

How important is proper nutrition for hair health?

Nutrition is fundamental for overall health. This also applies to hair health, as eating quality foods makes hair stronger and promotes healthier growth. It is important to ensure an adequate intake of hair vitamins and nutrients for the entire body.

Should I stop eating less beneficial foods?

It is recommended, at minimum, to limit their consumption to occasional occasions. Eliminating them from the diet can have positive effects on the body, such as weight loss or improved analytical health markers.

Should diet be taken into account before a hair transplant or hair treatment?

In the days prior to a hair transplant, it is advisable to maintain a balanced diet, and on the day of the procedure, coffee or caffeinated drinks should be avoided for breakfast..

Dr. Espinosa Custodio works at Instituto Médico del Prado, his hair clinic in Madrid, and performs hair transplants in Mexico, twice a year. If you would like to make an appointment, you can contact us on +34 912 468 664, on WhatsApp +34 627 396 322 or on the contact page of our website. From Mexico you can contact us at +52 55 4590 9909.