What is hair nutrition? It is the strategy of incorporating proteins, iron, vitamins (A, C, D, E), biotin, zinc and omega 3 into your daily diet to strengthen the follicle and prevent hair loss. What is it for? It serves to improve the thickness, shine and resistance of the hair, and enhance any medical treatment such as PRP or mesotherapy.
Food is also seen in your hair
Following a hair nutrition plan is just as important as choosing the right shampoo. Hair fiber is 90% keratin, a protein your body produces from nutrients in your food. If these building blocks are missing, the “building” weakens, resulting in thinning, frizz, and hair loss.
At D’Atri Medicina Capilar, after studying more than 8,000 patients, we have proven that correcting nutritional deficiencies accelerates the response to FUE, PRP, and low-intensity laser hair transplant treatments.
Why hair nutrition matters (a lot)
- Source of keratin: Essential amino acids such as lysine come from the diet.
- Mitochondrial energy: The follicle is one of the organs that consumes the most ATP; it needs iron, zinc, and vitamin D to produce it.
- Antioxidant defense: Free radicals damage the follicle membrane; vitamins C and E protect it.
- Hormones and growth:Omega 3, vitamin D, and zinc regulate the anagen phase (active growth).
Moral:A nutrient-poor diet is first reflected in the hair, long before other organs.
Essential nutrients for strong hair
- Complete proteins: At least 1 g per kilogram of body weight. Sources: lean meats, eggs, legumes + grains to supplement with amino acids.
- Iron and zinc: Essential for follicular DNA synthesis. Include: liver, lean red meats, lentils, pumpkin seeds.
- Vitamin D: Regulates hair gene expression. Get it with 15 minutes of sunlight daily and foods like salmon, egg yolk, and fortified dairy products.
- Biotin (vitamin B7): Key cofactor for keratin. In Argentina, you’ll find high biotin levels in peanuts, almonds, oats, and bananas.
- Omega 3 (EPA/DHA): Reduces scalp inflammation. Eat: oily fish (sardine, mackerel), walnuts, chia seeds.
- Antioxidants vitamins C and E: Promote collagen production and protect the follicle. Local sources: citrus fruits, strawberries, avocado, high oleic sunflower oil.
- Water: Hair contains 10% water. Drink 2 liters daily and add unsweetened infusions, such as green tea or mate.
Foods good for hair (top 10)
- Patagonian salmon – omega 3 + vitamin D.
- Free-range egg – complete protein + biotin.
- Spinach – non-heme iron and vitamin C that improves its absorption.
- Avocado – vitamin E and monounsaturated fats.
- Lentils – iron, zinc and vegetable protein.
- Chia seeds – vegetable omega 3 and fiber.
- Almonds – biotin, vitamin E and magnesium.
- Andean Quinoa – essential amino acids and zinc.
- Strawberry – polyphenolic antioxidants.
- Fortified Greek yogurt – probiotics + vitamin D.
Integrating these hair foods into your daily menu strengthens the hair fiber and prevents hair loss.
Bad foods for hair (avoid or moderate)
- Refined sugars: elevate insulin and increase androgen sensitivity.
- Trans fats: promote systemic inflammation (ultra-processed snacks).
- Excess caffeine + energy drinks: reduce iron absorption.
- Excessive alcohol: depletes zinc and vitamin B stores.
Sample Weekly Menu for Hair Nutrition
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
|
Monday |
Greek yogurt + oatmeal + strawberry |
Quinoa, spinach and salmon salad |
Banana + peanut smoothie |
2-egg + avocado omelette |
|
Tuesday |
Whole wheat toast with hummus |
Stewed lentils with carrots |
Handful of almonds |
Mackerel fillet + broccoli |
|
Wednesday |
Mate + avocado toast |
Baked chicken + sweet potatoes |
Yogurt + chia |
Lean beef fajitas + peppers |
|
Thursday |
Green smoothie (spinach, apple, chia) |
Tuna, egg and chickpea salad |
Citrus fruit |
Whole wheat pasta + tomato and sardine sauce |
|
Friday |
Oatmeal + honey pancake |
Lentil burger + salad |
Infusion + dried fruits |
Grilled salmon + yamaní rice |
|
Saturday |
Omelette + avocado |
Chicken and spinach wrap |
Yogurt + puffed quinoa |
Lean roast + mixed salad |
|
Sunday |
Strawberry and yogurt smoothie |
Seafood paella |
Mate with toast |
Vegetable soup + poached egg |
This menu provides enough protein, iron, biotin, vitamin D and omega 3 to nourish the follicle.
When to use supplements?
- Yes: When a laboratory test confirms iron, vitamin D, or zinc deficiency.
- No: If levels are normal; excess levels can cause toxicity and do not improve hair density.
D’Atri Tip: We always check serum ferritin, 25-OH-vitamin D, and zinc before prescribing supplements.
Homemade hair nutrition: myths and truths
The phrase “homemade hair nutrition” often refers to topically applied avocado, coconut oil, or egg masks. They provide temporary shine, but are no substitute for internal nutrition. For real results, combine a balanced diet with medical treatments such as PRP, mesotherapy, capillary laser or FUE implantology if there is androgenetic alopecia.
Proper hair nutritionis not a fad; It is the foundation of a comprehensive protocol that includes precise diagnosis, regenerative therapies, and, when appropriate, FUE hair transplant.
At D’Atri Medicina Capilar, we combine a personalized nutritional plan with the latest technologies so that your hair regains strength and shine from the roots.
Next step
Request your free hairand nutritional analysis Our medical team will evaluate your diet, vitamin and mineral levels, and design a 360º plan. Schedule your appointment today and start seeing how the changes on your plate are reflected in your hair.
