Hair nutrition in summer

🌿 In summer, not only external, but also internal hair care is important – that is, nutrition. Heat, UV rays, salt, chlorine and sweating affect the condition of the hair, and if it does not get the right nutrients, it quickly becomes dry, brittle, lacks shine and grows slower.

🍽️ What to eat for strong and healthy hair in summer?

🥦 Protein

Hair is made of keratin (protein), so getting enough protein is key.

• Sources: eggs, fish (salmon, tuna), chicken, tofu, legumes, Greek yogurt, nuts.

🥑 Healthy fats (omega-3)

They help maintain moisture in the hair and a healthy scalp.

• Sources: salmon, flax seeds, chia seeds, walnuts, avocado, olive oil.

🥬 Iron and zinc

Iron deficiency is often associated with hair loss.

• Iron: red meat, spinach, lentils, pumpkin seeds.

• Zinc: pumpkin seeds, walnuts, eggs, whole grains.

🥕 Vitamins A, C and E

These vitamins ensure cell renewal, collagen formation and protection against UV damage.

• Vitamin A: carrots, sweet potatoes, dark green vegetables.

• Vitamin C: berries, citrus fruits, peppers.

• Vitamin E: nuts, seeds, avocados, spinach.

💊 Biotin and B vitamins

Biotin (B7) is known to promote hair growth and strength.

• Sources: eggs, almonds, oatmeal, bananas, cauliflower.

💧 Enough fluids

Dehydration in the summer affects dry and brittle hair. Drink at least 2 liters of water a day, more if you are physically active.

🚫 What to avoid

• Excessive sugar, fast food, alcohol – worsen hair quality.

• Strict diets without enough fat and protein.

💡 Summer “hair smoothie”

Ingredients:

• 1 banana

• 1 handful of spinach

• 1 tablespoon of flax seeds

• 1/2 avocado

• 1 tablespoon of Greek yogurt

• Water or plant-based milk

➡️ Mix and drink for breakfast – full of vitamins, healthy fats and protein.