Poor nutrition literally impacts people from head to toe because diet can significantly affect your hair and that includes losing it. Healthy, attractive hair is often due to a combination of factors, including genetics, physical health, hair care, and eating habits. But if someone is experiencing hair breakage, hair loss, or lost luster, their poor diet may be mostly to blame, says Dr. Chris Varona, a hair restoration specialist.  “If you’re not putting the right fuel in, your hair may not be getting the nutrition that it needs to thrive,” says Varona. Varona discusses the most important nutrients for healthy hair and the foods that supply them:  

Essential fatty acids. These are vital for healthy skin, hair, and nails. “Omega-3 fatty acids nourish and protect hair, help in regrowth, and add a silky shine,” Varona says. “Fatty fish like salmon has lots of omega-3, and walnuts, chia seeds, flaxseeds, and soybeans are also a good source of this healthy hair nutrient.”

Protein. Hair is composed of a protein called keratin. “If you’re short on protein, your hair won’t thrive,” Varona says. “Animal products like meat, fish, and eggs are a good source of protein. You can also get protein from plants, including beans, lentils, nuts, and grains.”

Iron. Severe iron deficiency, also called anemia, causes hair loss in some patients. “It is especially common in women with heavy menstrual periods and is easily mistaken for female pattern baldness,” Varona says. “Meats including chicken, fish, and red meats are good sources of easily absorbable iron. Plant sources of iron include beans and lentils, dark leafy greens, and potatoes. Many breads and cereals are also enriched with iron.”