The Link Between Nutrition and Hair Health

The secret to vibrant, healthy hair goes beyond just treatments and products.

At Changes Salon and Day Spa in Walnut Creek, we believe that the key lies within your dietary choices. We are dedicated to providing you with the tools and tips to achieve and maintain beautiful hair that radiates health and vitality.

Join us on this journey of discovering the transformative power of nutrition for your hair, while highlighting the exceptional services and products we offer at Changes Salon and Day Spa.

How does hydration impact hair health?

Proper hydration is essential for maintaining healthy hair. When you are adequately hydrated, your hair receives the moisture it needs to stay strong and resilient.

Opt for hydrating drinks like coconut water, which is rich in electrolytes that help maintain hydration levels. Additionally, watermelon, with its high-water content, is a refreshing and hydrating fruit that provides essential vitamins and minerals to support hair health.

What vitamins and minerals support hair health?

Various vitamins and minerals play crucial roles in promoting healthy hair growth and maintaining its strength.

Include the following foods in your diet to ensure you are getting an ample supply of these nutrients:


Biotin, also known as vitamin B7, helps metabolize amino acids, the building blocks of protein, which is vital for strong and resilient hair. Without biotin in your diet, brittle hair and hair loss are very common. Incorporate foods like almonds, sweet potatoes, avocados, and oats into your diet to ensure an adequate intake of biotin.

Vitamin E

Vitamin E acts as an antioxidant, helping to protect the cells in your scalp and hair follicles from damage caused by environmental factors. By acting as a protective shield for your hair follicles, vitamin E promotes healthy hair growth and reduces the risk of hair breakage. Additionally, vitamin E improves blood circulation to the scalp, ensuring that the hair follicles receive an adequate supply of oxygen and nutrients. Introduce vitamin E rich foods, such as sunflower seeds, spinach, broccoli, and kiwi, into your diet to nourish your hair from within and enhance its overall health and appearance.


Selenium serves as a fundamental component of enzymes that support the maintenance of strong and vibrant hair follicles. Selenium also contributes to the overall antioxidant defense system, helping to shield your hair from environmental stressors. By adding selenium-rich foods into your diet, such as Brazil nuts, mushrooms, oats, and brown rice, you can support the overall well-being and resilience of your hair.


Zinc is a mineral that plays a crucial role in supporting hair follicle health. It helps regulate the production of sebum, the natural oil that keeps the scalp moisturized. Not consuming enough zinc can lead to hair thinning and scalp issues, so eat foods like legumes, whole grains, pumpkin seeds, and tofu to ensure an adequate intake of zinc for healthy hair.


Iron is responsible for carrying oxygen to the hair follicles, promoting healthy hair growth. Without enough iron, hair may become dull and lose liveliness. To help prevent this, boost your iron levels by incorporating iron-rich foods such as lentils, quinoa, dark leafy greens, and chia seeds into your diet.

How do omega-3 fatty acids benefit hair health?

Omega-3 fatty acids are essential for healthy hair as they strengthen the hair shaft, moisturize the scalp, reduce hair loss, and enhance hair texture. These fatty acids contribute to the strength and resilience of the hair strands, preventing breakage and split ends. They also nourish the scalp, maintaining its moisture balance and preventing dryness and flakiness. Additionally, omega-3s help address underlying causes of hair loss, such as inflammation, promoting a healthy hair growth cycle. Moreover, consuming omega-3-rich foods like chia seeds, flaxseeds, and walnuts can improve hair texture, adding shine, smoothness, and manageability.

What recipes benefit hair health?

Incorporating hair-healthy foods in your diet doesn’t mean you have to compromise on taste or restrict yourself. We understand that incorporating while incorporating foods that you may not be accustomed to eating can be difficult, so we wanted to provide some recipe inspiration.

Berry Spinach Smoothie:

Blend together a handful of fresh spinach leaves, a cup of mixed berries (such as strawberries, blueberries, and raspberries), a ripe banana, a tablespoon of ground flaxseeds, a sweetener (such as agave), and a cup of coconut water. This refreshing smoothie is packed with antioxidants, omega-3 fatty acids, and vitamins A and C, all of which promote scalp health, strengthen hair follicles, and support hair growth.

Quinoa and Avocado Salad:

Combine cooked quinoa, diced avocado, cherry tomatoes, cucumber slices, chopped fresh herbs (such as parsley or cilantro), and a squeeze of lemon juice. Finish it off by drizzling your dressing of choice on top. This nourishing salad is rich in plant-based proteins, healthy fats, and vitamins E and C, which contribute to strong, moisturized hair and a healthy scalp.

Sweet Potato and Chickpea Curry:

Sauté diced onion, minced garlic, and grated ginger in a pan. Add cubed sweet potatoes, cooked chickpeas, coconut milk, and a blend of spices. Simmer until the sweet potatoes are tender. Serve the curry over a bed of rice or quinoa. This hearty dish provides a combination of protein, iron, zinc, and vitamin E, all of which promote healthy hair growth, reduce hair loss, and maintain scalp health.

Remember, these recipes are just a starting point. Feel free to explore and experiment with other ingredients rich in vitamins, minerals, and healthy fats to customize meals that support your hair health goals. Additionally, while incorporating hair-nourishing foods into your diet is important, it’s always beneficial to consult with a registered dietitian or nutritionist who can provide personalized guidance based on your specific nutritional needs and hair concerns.

What comes next after improving your hair internally?

Once you have established a healthy foundation for your hair through a nutritious diet, Changes Salon and Day Spa is here to provide a range of exceptional products to enhance and maintain its health.

hair health starts with healthy products

We proudly carry a selection of trusted brands, including Bumble and Bumble, Kevin Murphy, and Nioxin, both online and in our stores. These products are carefully curated to address specific hair concerns and cater to various hair types, ensuring you can find the perfect match for your individual needs. From styling and nourishing to addressing specific scalp concerns, our collection of professional-grade products will help you maintain and elevate the health of your hair in between salon visits.

For those seeking extra care for their hair, we invite you to visit our salon and indulge in the transformative benefits of an Olaplex treatment.  This bond-building treatment serves as a powerful strengthening and revitalizing agent. Additionally, we offer a luxurious Bumble and Bumble conditioning treatment, specifically tailored to hydrate and nourish your hair, leaving it irresistibly silky and smooth. Our skilled professionals will pamper you with these exceptional treatments, ensuring your hair receives the attention it deserves while delivering remarkable results.


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