Keratin is significant for maintaining skin structure, promote wound curing, and supporting healthy hair and strong nails.
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Hair loss is a widespread concern in dermatology clinics, affecting both men’s and women’s quality of life.
Hair loss can have many different causes, which are critical to identify in order to provide appropriate treatment.
Hair loss can happen due to many variables, such as genetic factors or predisposition, vitamin and mineral deficiencies, skin problems, hair growth disorders, and poor diet.
Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition, took to his Instagram account and highlighted 5 key nutrients for hair growth.
Healthy, strong hair depends on more than just shampoos and hair care products. Nutrition plays a key role in supporting hair growth, strength, and shine. Hair follicles are among the most active structures in the body and requires a steady supply of vital vitamins, minerals, protein, and healthy fats to function effectively. If your diet lacks necessary nutrients, it may impact hair quality and growth over time.
Deficiency of protein has emerged as the major cause of hair fall as hair is made of a protein known as keratin. When the human body does not get adequate protein intake, it tends to divert that little protein to key organs causing brittle, weak, and falling tresses. In order to prevent such situation, protein rich diet is necessary.
Along with protein, you need sufficient intake of biotin and vitamin A that converts to keratin. It can potentially improve hair growth and strength. Keratin is an important structural protein that can be found in hair, skin, and nails.
Keratin is significant for maintaining skin structure, promote wound curing, and supporting healthy hair and strong nails. Keratin supplements can support hair fall, boost nail growth, and enhance skin texture.
According to a study featured in National Library of Medicine, “Hair loss is a widespread concern in dermatology clinics, affecting both men’s and women’s quality of life. Hair loss can have many different causes, which are critical to identify in order to provide appropriate treatment. Hair loss can happen due to many variables, such as genetic factors or predisposition, vitamin and mineral deficiencies, skin problems, hair growth disorders, poor diet, hormonal problems, certain internal diseases, drug use, stress and depression, cosmetic factors, childbirth, and the chemotherapy process.” 1
Recently, Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition, took to his Instagram account and highlighted 5 key nutrients for hair growth. He said, “Foods like salmon, eggs, leafy greens, greek yogurt, sweet potatoes, carrots, and guava contain important compounds such as omega-3 fatty acids, protein, iron, zinc, biotin, beta carotene, vitamin C, and B vitamins.” 2
These nutrients contribute to keratin production, collagen synthesis, scalp circulation, hydration balance, and protection against oxidative stress that can weaken the hair over time. Hair health is built through consistent internal nourishment. External products may improve appearance temporarily, but the biology of healthy hair begins at the cellular level. While these foods can definitely help support healthier hair, the best approach is a personalized nutrition plan based on your body, deficiencies, lifestyle, and goals, added the Virat Kohli’s nutritionist.
1. Salmon: The nutritionist said, “salmon is packed with omega-3 fatty acids and protein. It hydrates the scalp and adds shines.” Omega-3 fatty acids are healthy fats that help nourish the scalp and support healthy hair follicles. Since the body cannot produce omega-3s on its own, they must come from food sources. Salmon is one of the richest sources of omega-3 fats and also provides high-quality protein and vitamin D.
2. Eggs: Ryan Fernando highlighted the significance of egg and called it “a natural source of biotin, zinc, and high-quality protein to strengthen the hair.” Hair is primarily made of a protein called keratin. Without adequate protein intake, hair growth may be affected. Eggs offer high quality protein, biotin, zinc, and selenium. Biotin is particularly important because it plays a role in keratin production. Eggs are an easy and versatile addition to a hair-friendly diet.
3. Spinach & Leafy Greens: Spinach and leafy greens are “full of iron, beta-carotene, folate, and vitamin C which help keep the hair moisturized,” added Fernando. Iron deficiency is one of the most common nutritional causes of hair shedding, especially in women. Iron helps red blood cells carry oxygen to hair follicles, supporting healthy growth.
4. Greek: It “contains vitamin B5 which helps to support blood flow to the scalp.”
5. Sweet Potato & Carrots: They “contain an oxidant called beta carotene.” Beta carotene “protects the hair from drying out,” revealed Ryan Fernando. Vitamin A helps the skin produce sebum, a natural oil that keeps the scalp moisturized and healthy. Sweet potatoes and carrots are rich in beta-carotene, which the body converts into vitamin A.
6. Yogurt & Guava: The fruit is a “rich source of vitamin C, which helps protect hair from breakage.” Vitamin C is essential for collagen production, a protein that helps strengthen hair. It also enhances iron absorption, which is important for healthy hair growth. Guava is an excellent source of vitamin C, while yogurt provides protein, probiotics, calcium, and B vitamins. Together, these foods support gut health, nutrient absorption, and overall hair wellness.
FAQs
How do protein and keratin affect hair growth and strength?
Protein is essential for hair growth because hair is primarily made of keratin, a structural protein. A lack of protein intake causes the body to prioritize vital organs, leading to brittle and weak hair. Consuming sufficient protein, along with biotin and vitamin A, supports keratin production, which strengthens hair and promotes healthy growth.
What are the best food sources to support healthy hair according to the nutritionist?
According to Ryan Fernando, key foods for hair health include salmon (rich in omega-3 fatty acids and protein), eggs (high in biotin, zinc, and protein), spinach and leafy greens (loaded with iron, beta-carotene, and vitamin C), Greek yogurt (provides vitamin B5), and sweet potatoes, carrots, guava (sources of beta-carotene and vitamin C). These foods nourish scalp circulation, keratin production, and scalp hydration.
Can keratin supplements effectively reduce hair fall and improve hair quality?
Keratin supplements can support hair fall reduction, boost nail growth, and enhance skin texture by providing additional structural proteins. However, optimal hair health is best achieved through a balanced diet supplying essential nutrients that promote natural keratin production at the cellular level.
How do iron and vitamin C contribute to preventing hair loss?
Iron is critical for carrying oxygen via red blood cells to hair follicles, supporting healthy hair growth. Iron deficiency often leads to hair shedding, especially in women. Vitamin C aids in collagen production, strengthens hair, and enhances iron absorption, making it vital for preventing hair breakage and promoting growth.
What factors besides nutrition can cause hair loss as noted in the article?
Hair loss can result from various causes including genetic predisposition, skin problems, hormonal imbalances, certain diseases, drug use, stress, depression, cosmetic factors, childbirth, and chemotherapy. Identifying the root cause is important for proper treatment alongside nutritional support.
National Library of Medicine|An overview of the genetic aspects of hair loss and its connection with nutrition
Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition, via Instagram|5 essential nutrients for hair growth
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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