N.I.C.E. PROTOCOL - BETTER HAIR

✨ Top 10 Nutrient-Rich Foods for Healthy, Strong Hair ✨

A vibrant crown begins within. Feed your follicles the right fuel, and your hair will thank you — with shine, strength, and growth.

1. Eggs 🥚Eggs are a powerhouse of biotin and protein, two essential nutrients for hair growth. Biotin supports keratin production, the protein that builds the structure of your hair. Meanwhile, the high-quality protein in eggs strengthens each strand from the inside out, reducing breakage and promoting thickness.

2. Salmon 🐟This fatty fish is brimming with omega-3 fatty acids, vitamin D, and protein. Omega-3s nourish hair follicles, reduce scalp inflammation, and support a healthy hair growth cycle. Vitamin D deficiency has also been linked to hair loss, making salmon a top-tier beauty food.

3. Spinach 🥬 Rich in iron, folate, and vitamin A, spinach helps transport oxygen to your hair roots — a key step in growth and hydration. Iron deficiency is one of the most common causes of hair shedding, especially in women, so leafy greens are a must-have for your mane.

4. Nuts & Seeds 🥜 Almonds, walnuts, chia seeds, and flaxseeds deliver a trifecta of vitamin E, biotin, and omega-3 fatty acids. These support scalp circulation, balance oil production, and strengthen strands. Just a small handful a day can make a big difference in shine and density.

5. Sweet Potatoes 🍠 Loaded with beta-carotene, which the body converts into vitamin A, sweet potatoes help activate oil glands in the scalp and keep hair follicles moisturized. This promotes growth and prevents dull, brittle ends.

6. Avocados 🥑 Creamy and nutrient-dense, avocados are packed with healthy monounsaturated fats, vitamin E, and biotin — a beauty trifecta. These elements nourish the scalp, improve hair texture, and lock in moisture for luminous, touchably soft hair.

7. Greek Yogurt 🥛 Rich in protein and vitamin B5 (pantothenic acid), Greek yogurt strengthens hair at the root and helps prevent thinning. It also promotes blood flow to the scalp, which can aid in delivering nutrients to the hair follicles.

8. Berries 🍓 Strawberries, blueberries, and blackberries are loaded with vitamin C and antioxidants, which protect hair follicles from free radical damage. Vitamin C also supports collagen synthesis, vital for maintaining hair’s elasticity and preventing split ends.

9. Lentils & Beans 🌱 These plant-based powerhouses provide protein, iron, zinc, and biotin — all necessary for strong, resilient hair. They’re especially important for vegetarians and vegans looking to support growth and repair.

10. Oysters 🦪 A top source of zinc, oysters help repair hair tissues and support healthy oil glands on the scalp. Zinc deficiency is directly linked to increased shedding and delayed hair regrowth, making these sea jewels a smart beauty booster.

🌿 Bonus Tip: Stay hydrated! Water is essential for every cellular function, including hair health. Also, limit highly processed foods — refined sugars and trans fats can lead to inflammation and disrupt the delicate hormonal balance that supports hair growth.