How Nutrition Impacts The Health Of Your Curly Hair

When it comes to caring for curls, we often focus on the right products, styling techniques, and hydration routines. But what we put inside our bodies plays just as big of a role in the health of our hair as what we use to style and look after it.

Your diet impacts everything from hair growth to curl definition, shine, and even how well your hair retains moisture (hair porosity).

Keep reading to find out how nutrition influences your curls behaviour and what you can do to keep them looking their best.

Eating Well For Healthy Curls

Your hair is made of protein, so what you eat directly affects its strength, elasticity, and growth. A balanced diet full of whole foods provides the nutrients your curls need to thrive.

Key foods to include:

• Lean proteins (chicken, fish, eggs, lentils) to promote hair growth.

• Healthy fats (avocado, nuts, seeds, olive oil) to enhance shine and hydration. 

• Iron-rich foods (spinach, red meat, tofu) to prevent thinning and shedding.

• Complex carbohydrates (whole grains, sweet potatoes, quinoa) provide long-lasting energy for hair follicle function.

"Skipping meals or relying too much on processed foods can leave your curls looking dull, dry, and more prone to breakage".

FIVE Vitamins Your Hair Loves

Certain vitamins and minerals are essential for hair growth and overall scalp health. Some of the best for curly hair include:

• Vitamin A – Supports the production of sebum (your scalp’s natural oil) to keep curls hydrated. Found in carrots, sweet potatoes, and dark leafy greens.

• Biotin (Vitamin B7) – Often linked to hair growth, biotin strengthens the hair shaft. Found in eggs, nuts, and bananas.

• Vitamin C – Helps with collagen production, which improves hair strength and elasticity. Found in citrus fruits, strawberries, and bell peppers.

• Vitamin D – A deficiency has been linked to hair thinning. Found in salmon, eggs, and fortified dairy, or from safe sun exposure.

• Iron & Zinc – Help maintain healthy hair follicles and prevent excessive shedding. Found in red meat, lentils, pumpkin seeds, and shellfish.

Drink Up: The Power Of Hydration

Dehydration can lead to dry, brittle curls that lack definition. Since hair is made up of about 25% water, staying hydrated is key to maintaining healthy, bouncy curls.

Aim for at least 2 litres of water per day (more if you exercise or live in a hot climate). Herbal teas and water-rich foods like cucumbers, oranges, and watermelon can also help keep hydration levels up.

The Effects Of Alcohol, Smoking & Vaping On Hair Health

Alcohol, smoking, and vaping can all impact hair health by reducing blood circulation to the scalp, dehydrating the body, and depleting key nutrients like Vitamin C and collagen. This can lead to weaker, more fragile hair over time.

While the occasional drink likely won’t cause major damage, excessive or regular alcohol consumption can strip your body of hydration and essential vitamins, leading to dry, lackluster curls. Smoking and vaping, on the other hand, restrict blood flow to the scalp, which may slow hair growth and contribute to thinning over time.

*(We’re not doctors, and this isn’t medical advice—but if you’re looking for healthier curls, minimising these habits can make a difference!)

Hair Health Through Life’s Changes

Your hair naturally changes as you age, and different life stages can significantly impact hair texture, thickness, and growth. Hormonal shifts, stress, aging, and major life events—such as pregnancy, postpartum, menopause, and andropause—can all lead to increased shedding, dryness, or changes in curl pattern. Health conditions, lifestyle changes, and even genetics can also play a role. No matter your journey, understanding how these changes affect your hair can help you adjust your routine to keep it healthy and thriving.

Supporting your body with nutrient-dense foods, plenty of water, and essential vitamins can help keep your hair healthy and resilient, no matter what stage of life you’re in.

10 Tips For Increasing Hair Vitality Through Nutrition

1. Eat More Protein – Your hair is made of keratin, a protein. Prioritise lean meats, eggs, fish, nuts, and legumes.

2. Boost Your Healthy Fats – Omega-3s in salmon, walnuts, and flaxseeds help hydrate and nourish curls.

3. Get Enough Iron – Low iron levels can lead to shedding. Eat spinach, red meat, lentils, and pumpkin seeds.

4. Don’t Skip the Greens – Dark leafy greens provide vitamins A and C, both essential for scalp and hair health.

5. Drink More Water – Hydration is key for soft, defined curls. Aim for at least 2 litres per day.

6. Avoid Processed Junk – Too much sugar and processed food can cause inflammation, affecting your scalp and hair growth.

7. Limit Alcohol & Smoking – Both can dehydrate hair and deplete essential nutrients like Vitamin C and collagen.

8. Add Collagen to Your Diet – Bone broth, citrus fruits, and collagen supplements can help maintain strong curls.

9. Eat Foods Rich in Zinc – Zinc helps with hair follicle repair and growth. Find it in shellfish, chickpeas, and nuts.

10. Don’t Crash Diet – Extreme calorie restriction can cause excessive shedding. Prioritise balanced, nutrient-rich meals.

Healthy curls start from within! 

While Curly Approved products and styling techniques help, what you eat and drink every day has a direct impact on your hair’s strength, growth, and overall vitality. By nourishing your body with whole, nutrient-rich foods and staying hydrated, you’ll give your curls the best possible foundation to thrive, naturally.

Love & Hydration xx