Most of us are at home during the COVID-19 pandemic, visiting the kitchen ten times in one hour. I know that because it’s exactly what I have been doing for the past few weeks. One important thing to consider when making your kitchen trips is how the food you’re eating will affect your body, more specifically your hair. Here are some vitamins and minerals that aid in hair growth and length retention. 




Iron contributes to hair growth by promoting circulation and carrying oxygen along with other nutrients to hair follicles. Iron deficiency can cause hair loss. Women with heavy periods and anemia are at higher risk for this.

Sources of Iron 

  • Seafood
  • Liver
  • Nuts
  • Spinach
  • Eggs
  • Chia seeds
  • Kale
  • Fenugreek
  • Sea moss
  • To increase iron absorption, pair iron-rich foods with foods high in vitamin C. Soursop is a great source of both vitamin C and iron.


Zinc helps support cellular replication and the production of proteins, thereby supporting hair growth.

Zinc-rich foods

  • Oysters
  • Watermelon Seeds
  • Pumpkin Seeds
  • Dark Chocolate
  • Asparagus


Sulfur lengthens the growing phase of your hair. A longer growing phase (before resting and shedding) contributes to hair growth. MSM extends the hair growth phase, allowing more hair growth. Be sure to pair it with Vitamin C to boost the properties.


  • MSM
  • Onions
  • Soybean
  • Eggplant
  • Okra


Vitamin C aids in collagen production. Collagen is the protein that holds many bodily structures, such as bones and skin together.


  • Soursop
  • Acerola Cherries
  • Oranges
  • Kiwi
  • Guava




Hair stands are made up of protein structures, so it is imperative to ensure you’re getting enough protein.


  • Sesame Seeds
  • Chia Seeds
  • Pumpkin Seeds
  • Kidney Beans
  • Chick Peas


  • Rice water rinses are a great protein treatment for your hair. 24 hours before wash day, set aside a cup of distilled water with 1/4 cup of jasmine rice and allow it to ferment overnight in a dark area. The next day, take the rice out of the water using a strainer. The rice water should be cloudy. After washing your hair, add just the rice water to your hair. Using a Glow by Daye Deep Conditioning Heat Cap, allow the nutrients to soak into your hair. 

Keep in mind that while it’s important to ensure the consumption of these nutrients, an excessive intake can also be counterproductive. Finding the right balance will aid in your journey to long, healthy hair. Try to eat raw vegetables to maintain its nutritional value. A healthy diet and lifestyle contributes to healthy hair.

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1 comment

  • kitchenhutt spices : February 11, 2023
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    Very useful informatoin you shared with us !!
    Thank you !

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