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The Secret to Healthy Curls? It's in Your Diet!

Do you struggle to get your curls to look their best? Even though using the right hair products and styling techniques is important, it's also important to nourish your curls from the inside out. That's right—healthy curls begin with a healthy diet.

We all know that what we eat has a big effect on our health and well-being as a whole, and that includes how healthy our hair is. If you don't give your body the right nutrients, your curls are likely to suffer. So, what can you do to nourish your curls and encourage healthy hair growth? Keep reading curlfriend and you’ll find out!

Eat a Protein-rich Diet

Did you know that hair is made of a protein called keratin? In order for your body to keep making this protein and, by extension, promote healthy hair growth, it is important to get enough protein in your diet.

Protein helps repair and rebuild hair that has been damaged, and it is also needed to make collagen. Collagen is another important protein for your curls that is responsible for its structure. It helps to keep your hair shaft strong and healthy. If you don't get enough protein, your hair could become dry, brittle, and more likely to break.

It has been shown that eating a diet high in protein can promote hair growth. Eggs, chicken, fish, beans, nuts, legumes, and seeds are just some of the excellent choices available. Plant-based sources like tofu, tempeh, fortified plant-based milk, and meat substitutes are also great options for protein for vegetarians and vegans. Whatever protein source you choose,just make sure you get enough of it in your diet to help your curls grow from the inside out.


For strong, healthy hair, it's not just about the protein; you also need to make sure you're getting the right balance of vitamins and minerals. Some important vitamins and minerals to pay attention to are:


Iron is an important mineral that helps keep your hair healthy. Did you know that iron aids in the transportation of oxygen to hair follicles? In order to grow strong, healthy hair, it is essential that the hair follicles receive enough oxygen.

Anemia, which is caused by iron deficiency, is a leading cause of hair loss, so ensuring that you consume enough iron in your diet is crucial for maintaining full, healthy curls. Red meat, poultry, seafood, beans, whole grains, and leafy green vegetables are all good sources of iron.

It's worth pointing out that iron's benefits extend far beyond your hair's health. If you think you might not be getting enough iron, it's a good idea to talk to your doctor about what you can do. They may suggest that you take an iron supplement or change your diet to eat more iron-rich foods.

Vitamin C

As we already mentioned, iron absorption and collagen synthesis are essential for the development of healthy hair. Vitamin C is required for these processes.

Citrus fruits, bell peppers, broccoli, leafy greens, and berries are all good sources of vitamin C. By including these foods in your diet, you can help iron and collagen work together to give you healthy curls that are full of life.

Vitamin C not only helps keep your hair healthy, but it also helps keep your immune system strong and your skin healthy. Therefore, you can support both the health of your curls and your overall health by including enough vitamin C in your diet.


Biotin is a B-vitamin that aids in the production of keratin. Keratin, as we discussed before, is the protein responsible for the strength and structure of your hair. It is made up of amino acids, which are protein's building blocks. What distinguishes biotin is that it stimulates the production of these amino acids, which in turn aids in the production of keratin.

Eggs, avocados, milk, whole grains, and dark leafy greens are all excellent sources of biotin. If you don't think you're getting enough biotin, you can also take supplements.

Stay Hydrated

You should also try your best to stay hydrated in addition to getting enough of these important nutrients. When your body gets enough water, it helps keep your hair moisturized and healthy from the inside. This can help keep your hair from becoming dry and brittle. Keep in mind that curls are naturally dry, so you need to hydrate them from the inside out.

Water is the best way to stay hydrated, but did you know that other drinks, like coconut water and herbal teas, and foods, like fruits and vegetables, can also help you stay hydrated? By making sure you're getting enough water from a variety of sources, you can help keep your curls healthy, hydrated, and strong.

Avoid Processed and Sugary Foods

Lastly, try to limit your intake of processed foods and sugary drinks, as these can be bad for both your health and the health of your curls. Sugar and processed foods can cause your blood sugar to rise, cause inflammation in the scalp, and upset the balance of nutrients in your body that need to work together for healthy hair. For example, inflammation in your scalp leads to poor circulation and damages the hair follicles. This can make it harder for your curls to hold onto moisture, which can cause them to frizz and break.

By staying away from processed and sugary foods, you can help reduce inflammation and help your hair grow healthier. Instead, you should focus on eating whole, healthy foods like fruits, vegetables, lean proteins, and whole grains. These foods are full of nutrients that are important for healthy hair growth and can help keep your curls looking their best.

Happy Curls

In conclusion, a healthy diet is essential for promoting healthy curls. By nourishing your curls from the inside out with a healthy, balanced diet, you can help to support healthy hair growth and keep your curls looking their best. So, next time you're looking to improve the health of your curls, start with your diet!

If you're looking for more tips on how to promote healthy curls and keep your hair looking its best, be sure to subscribe to our mailing list and follow us on social media. We share the latest tips and tricks for keeping your curls healthy, hydrated, and beautiful.

We also offer a variety of curated curly hair retreats around the world, where you can learn from the best experts in the field and brands and get personalized guidance on how to care for your curls. These retreats are a great way to take your hair care to the next level and get the best curls of your life. Subscribe now so you don't miss an event!

Happy Curling!

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