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Proteins for Hair: Important Food Sources and Supplements - Genetic Nutrition

Proteins for Hair: Important Food Sources and Supplements

, by Genetic Nutrition, 8 min reading time


People with healthy hair suggest that eating causes it to grow faster, and indeed, protein is one of the foundation elements of a healthy diet. Hair is made of protein since it plays the role of constructing hair, offering it dimension and solidity, as well as being involved in development. But the question is, which protein is best for hair? In this article, the role of protein in hair will be discussed, and the common foods that have protein will also be mentioned alongside the best hair supplement that one should take.

The Importance of Protein for Hair Health

Hair specifically consists of a protein known as keratin, which is a structural protein that has microfibrils embedded in an amorphous matrix. This fibrous protein constitutes the physique of every hair shaft, lending it force and elasticity. When the body does not get enough protein, hair is more susceptible to becoming weak, brittle, and possibly more fragile, in the sense that it can break easily. Protein hence, needs to be consumed in generous proportions to support both the existing hair as well as the new growth.

How Protein Benefits Hair:

  • Strengthens Hair: Protein aids in maintaining healthy hair as it builds up the hair shaft, hence making it less susceptible to breakage and single sparing.
  • Promotes Growth: Protein consumption is necessary to maintain the hair replacement cycle; this means that every part of the body needs protein to develop hair at the right time.
  • Improves Texture: It assists in promoting and maintaining the softness, lustre, and overall structure of hair since it has a role in maintaining the keratin layers.

Important Food Sources of Protein for Hair

Here are some foods that ensure hair is healthy by being rich in protein. These foods should be taken often to maintain healthy hair. Here are some of the best sources of protein that can benefit your hair:

1. Eggs

That is why it is necessary to consider eggs as a perfect source of proteins and biotin that are beneficial for hair. Hair loss is one of the symptoms of biotin deficiency, and therefore, incorporating eggs into your diet will benefit you in two ways.

2. Fish

Fish, especially fatty fish such as salmon, mackerel and sardines, are good sources of proteins and omega-3 fatty acids. Omega-3s, which contain fatty acids, benefit the hair and the scalp to make the hair glossy and healthy.

3. Poultry

These meats including chicken and turkey, are less fat products and can be useful in strengthening hair and growth of hair. They also have lots of iron, which plays a great role in ferrying oxygen to the hair follicles.

4. Legumes

It is known that beans, lentils, and chickpeas are types of nutrition that are taken from plant sources, which are regarded as rich in protein and also contain iron and zinc. Silicone is an important mineral for hair growth and re-growth.

5. Nuts and Seeds

There is protein in nuts, including almonds, walnuts, chia seeds and flaxseeds; vitamins and minerals that promote hair health are also contained in these foods.

6. Dairy Products

A cup of milk, a bowl of yoghurt, and a piece of cheese are good for the hair since it is rich in protein and other nutrients such as calcium and vitamin D.

7. Quinoa

like all grains, quinoa is an excellent source of protein, and it contains all nine essential amino acids. It also contains vitamins and minerals that promote the growth of hair on the head part, thus making it one of the best foods for the hair.

Effective Protein Supplements for Hair

It is, however, recommended that you get your protein from foods directly, but sometimes supplements are very useful, especially for those who may find it very hard to get their required protein from foods. Here are some effective protein supplements that can support hair health:

1. Whey Protein

Whey protein is a muscle build-up supplement that is sourced from milk products. It also consists of all indispensable amino acids and is best assimilated by the circulation. It is primarily beneficial for those people who have an active lifestyle and require fixing and building muscular tissues as well as hair.

2. Collagen Supplements

Collagen is a protein that provides a framework for hair, skin and nails. Intake of collagen supplements will be very beneficial because it will help increase the elasticity of the hair and prevent breakage.

3. Biotin Supplements

Thus, despite the fact that biotin is not a protein, it is a B vitamin that is of great importance in protein synthesis, especially the Keratin type. Biotin is also known to benefit hair in terms of both hair thickness and regrowth.

4. Plant-Based Protein Powders

For persons with a plant-based diet, protein macronutrient supplements made from plant sources such as peas, hemp and brown rice offer a perfect profile. These are particularly helpful to those people who take vegetables only or are known as vegans and vegetarians.

Combining Protein with Other Nutrients for Optimal Hair Health

Nevertheless, it is good to note that other nutrients are equally important when it comes to hair matters. Here are some additional nutrients that should be part of a balanced diet to support hair health:

1. Iron

Iron is crucial to pick up oxygen in the hair follicles. These include red meats, spinach, and mainly cereals that have been fortified with this particular nutrient.

2. Vitamin C

It helps to enhance the absorption of iron, and foods rich in vitamin C include oranges, strawberries, and bell peppers.

3. Vitamin D

Vitamin D is involved in the hair cycling process since the hair follicle shortens and absorbs the majority of the shaft. The sources of vitamin D include sun, food and other foods enriched with vitamin D and Supplements.

4. Omega-3 Fatty Acids

Omega-3s support scalp health. Besides, they are present in flaxseeds, which can be regarded as a source of food, as well as in walnuts.

5. Zinc

Zinc is involved in the process of synthesis and repair of tissue in our body, particularly hair tissue. Beef, fish, seafood, nuts, and soy are examples of SHS sources.

Tips for Incorporating Protein into Your Diet

  1. Balanced Meals: Each meal should always come with protein; this can be animal protein or protein obtained from plants.
  2. Healthy Snacks: Replace sugary snacks with protein types of meals, such as yoghurt, nuts, or eggs.
  3. Smoothies: Blending protein powder to the smoothies gives the body a quick and nutritious boost.
  4. Variety: This way, there will be benefits for different nutrients that are contained in different protein sources.


Without any doubt, the list of vital nutrients needed for hair health would only be complete if we included the protein nutrient. Hence, it is recommended that you incorporate foods that contain proteins in your diet and where this is unachievable, consider supplements. Thus, the protein intake should be taken together with other nutrients that are essential for the hair. You can attain the gorgeous hair you’ve ever wanted, provided you pay attention to your diet and the way you handle your hair.

Take these dietary changes and supplements and see your hair emulating a healthier version of itself, much stronger and shinier hair. For even more information about what you should be eating for your specific needs, it is always helpful to seek the advice of a nutritionist or a health care professional.


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