Phytonutrients and their impact on hair and health

Alona Arel,Beauty and Longevity Specialist
Last edited, 19 February 2024

In the pursuit of overall well-being, the significance of phytonutrients cannot be overstated. These natural compounds, also known as phytochemicals, play a pivotal role in promoting health and preventing various diseases. While their impact on general health is well-documented, the relationship between phytonutrients and specific aspects of human physiology, such as hair health, is an area garnering increasing attention. 

In this article I delve into the world of phytonutrients, and I’ll explain why we have included the most important ones in our hair vitamins.

I’ll explore their various types, dietary sources, and the intricate mechanisms through which they influence hair health. As we navigate the intricate tapestry of nutrition, understanding the connection between phytonutrients and hair health becomes a fascinating exploration into the intersection of diet, wellness, and the vibrancy of our most visible and cherished physical feature—our hair.

Table of Contents

Types of Phytonutrients

Phytonutrients comprise a vast spectrum of bioactive compounds that contribute to the vibrant colors, flavors, and aromas of the plant kingdom. Understanding the major groups of phytonutrients provides insight into their potential benefits for hair health and overall well-being.


Widely distributed in fruits, vegetables, and beverages like tea, flavonoids exhibit potent antioxidant properties. Their ability to neutralize free radicals holds promise for protecting hair follicles from oxidative stress, a key factor in maintaining a healthy scalp and promoting hair growth.


Responsible for the vibrant hues of fruits and vegetables, carotenoids, such as beta-carotene, are converted into vitamin A in the body. This conversion is crucial for maintaining the health of the scalp and hair follicles, influencing factors like sebum production and hair growth.


Predominantly found in cruciferous vegetables like broccoli and kale, glucosinolates are known for their anti-inflammatory and potential detoxifying effects. These properties may contribute to a healthier scalp environment, fostering optimal conditions for hair growth.


Present in soy products, flaxseeds, and legumes, phytoestrogens mimic the activity of estrogen in the body. Understanding their influence on hormonal balance is essential, as hormonal fluctuations can impact hair growth patterns and overall hair health.


Abundant in foods like berries, dark chocolate, and green tea, polyphenols possess antioxidant and anti-inflammatory properties. Exploring how these compounds combat inflammation and oxidative stress provides valuable insights into their potential role in supporting scalp health and hair growth.

Sources of Phytonutrients in the Diet

Understanding the diverse array of phytonutrients and their sources lays the foundation for unraveling the intricate relationship between plant-derived compounds and the maintenance of vibrant, healthy hair. 

  • Fruits and Vegetables: The vibrant colors of fruits and vegetables are indicative of their rich phytonutrient content. Incorporating a diverse range of produce into one’s diet ensures exposure to various phytonutrient groups.


  • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are examples of seed phytonutriens. They are excellent sources of phytochemicals, including omega-3 fatty acids, which contribute to hair texture and hydration.


  • Whole Grains: Whole grains like quinoa and brown rice contain phytonutrients that complement a balanced diet, providing essential nutrients for overall health, including potential benefits for hair.


  • Herbs and Spices: Culinary herbs and spices, such as turmeric, cinnamon, and ginger, are not only flavorful additions to meals but also potent sources of phytonutrients with anti-inflammatory properties.
Your Beauty and Longevity Specialist at

Hi! I’m Alona, your expert in beauty and long-lasting vitality, especially when it pertains to hair health.

Feel free to connect with one of IdealofMeD’s specialists today! Don’t hesitate to reach out if you have any questions regarding our vitamins. We’re here to support on your journey to healthier, more vibrant hair!

The Role of Phytonutrients in Hair Health

Beyond their vibrant presence in the plant kingdom, phytonutrients exert a profound influence on the health of our hair. Understanding their role involves delving into intricate mechanisms that extend from antioxidant properties to hormonal balance.


Antioxidant Properties

The relentless assault of free radicals poses a threat to the health of hair follicles. Phytonutrients, particularly flavonoids and polyphenols, act as powerful antioxidants, neutralizing these free radicals and providing a shield against oxidative stress. This defense is crucial for maintaining the integrity of the scalp environment and promoting optimal conditions for hair growth.


The health of hair follicles is pivotal for robust and lustrous hair. Phytonutrients, through their antioxidant prowess, contribute to the protection of hair follicles from damage, thereby supporting their functionality. This protective effect can be especially beneficial in preventing premature hair loss and maintaining overall hair health.


Anti-inflammatory Effects

Inflammation of the scalp can disrupt the hair growth cycle and lead to various hair-related issues. Phytonutrients, such as glucosinolates and polyphenols, exhibit anti-inflammatory properties that help reduce scalp inflammation. By mitigating inflammation, these compounds create an environment conducive to healthy hair growth.


Chronic inflammation has been linked to hair loss and thinning. Phytonutrients play a role in curbing inflammation, which, in turn, positively influences the growth phase of the hair cycle. Understanding how specific phytonutrients contribute to this anti-inflammatory effect sheds light on their potential as natural remedies for promoting and maintaining a lush head of hair.


Influence on Hormonal Balance

Hormonal imbalances, including fluctuations in estrogen levels, can impact hair health. Phytoestrogens, found in soy products and certain plants, mimic the activity of estrogen in the body. Exploring the influence of phytoestrogens on hormonal balance unveils a potential avenue for regulating hair growth patterns and maintaining healthy hair.


Hormones play a central role in the regulation of hair growth and loss. Understanding how phytonutrients interact with hormonal pathways provides insight into their broader impact on hair health. The delicate balance between hormones and phytonutrients presents a fascinating interplay that underscores the complexity of maintaining vibrant and resilient hair.

Specific Phytonutrients and Their Effects on Hair

Beyond their collective influence, specific phytonutrients play distinctive roles in nurturing hair health. Exploring the effects of individual compounds sheds light on their unique contributions to the vibrancy and resilience of our hair.



 Found abundantly in tomatoes and watermelon, lycopene stands out for its benefits in promoting scalp health and supporting hair growth. As a potent antioxidant, lycopene aids in protecting the scalp from oxidative stress, contributing to the overall well-being of the hair follicles. Read more about lycopene in my in depth guide!


 Present in onions, apples, and berries, quercetin exhibits notable anti-inflammatory effects. By reducing inflammation in the scalp, quercetin fosters an environment conducive to healthy hair growth. Its impact on supporting hair follicles positions it as a key phytonutrient for maintaining optimal hair health.



 Abundant in carrots, sweet potatoes, and spinach, beta-carotene is a precursor to vitamin A. The conversion of beta-carotene to vitamin A is crucial for the health of the scalp, influencing factors such as sebum production and the promotion of strong, resilient hair.


Omega-3 Fatty Acids

 Found in flaxseeds, walnuts, and fatty fish, omega-3 fatty acids contribute to the texture and hydration of hair. Their role in maintaining the health of hair strands makes them essential for preventing issues such as dryness and brittleness.

Understanding the specific contributions of these phytonutrients provides a nuanced perspective on how dietary choices can influence the health and appearance of our hair. Incorporating a variety of phytonutrient-rich foods into one’s diet ensures a holistic approach to supporting the intricate needs of our hair.

Phytonutrients Chart

Phytonutrients Chart

Phytonutrients and General Health Benefits

While the focus on phytonutrients often centers on their impact on hair health, it is essential to recognize their broader contributions to overall well-being. These plant-derived compounds extend their positive influence to various aspects of health, ranging from cardiovascular support to bolstering the immune system and even exhibiting potential anti-cancer properties.


Phytonutrient-rich diets have been associated with a reduced risk of cardiovascular diseases. The antioxidant and anti-inflammatory properties of phytonutrients contribute to maintaining healthy blood vessels, regulating blood pressure, and lowering the risk of heart-related issues.


Furthermore, with their diverse array of beneficial compounds phytonutrients play a role in strengthening the immune system. By providing essential nutrients and exhibiting anti-inflammatory effects, these plant-derived compounds contribute to the body’s ability to ward off infections and maintain optimal immune function.


 Ongoing research suggests that certain phytonutrients may possess anti-cancer properties. Their ability to combat oxidative stress, reduce inflammation, and influence cellular processes makes them potential candidates for preventing certain types of cancer. Understanding the mechanisms behind these anti-cancer effects contributes to the broader landscape of preventive healthcare.


The incorporation of phytonutrient-rich foods into one’s diet, therefore, not only enhances hair health but also serves as a holistic approach to promoting overall health and preventing chronic diseases. Recognizing the interconnectedness of phytonutrients with various physiological systems underscores their significance in maintaining a balanced and thriving well-being.

Alona’s 5 tips: IncorporaTE Phytonutrients into Your Diet

Incorporating phytonutrients into your diet is a simple yet powerful way to enhance your overall health and promote vibrant hair. Here are some of my best practical tips for maximizing your intake of these beneficial plant compounds:

  1. Eat a Rainbow: Aim to include a colorful variety of fruits and vegetables in your meals. Different hues indicate the presence of various phytonutrients, so incorporating a diverse range of colors ensures a broad spectrum of health-promoting compounds.
  2. Prioritize Whole Foods: Opt for whole, minimally processed foods whenever possible. Whole grains, legumes, nuts, seeds, and fresh produce offer rich sources of phytonutrients along with essential vitamins, minerals, and fiber.
  3. Get Creative with Cooking: Experiment with different cooking methods to retain the nutritional value of your foods. Steaming, sautéing, and lightly grilling vegetables help preserve their phytonutrient content, while overcooking or boiling may lead to nutrient loss.
  4. Include Herbs and Spices: Incorporate a variety of herbs and spices into your dishes for added flavor and phytonutrient benefits. Fresh herbs like parsley, cilantro, and basil, as well as spices like turmeric, ginger, and cinnamon, offer an extra dose of health-promoting compounds.
  5. Snack Smart: Choose nutrient-dense snacks such as fresh fruit, raw vegetables with hummus, or a handful of nuts and seeds to boost your phytonutrient intake between meals.

Best Phytonutrient Supplements

While obtaining phytonutrients from whole foods is ideal, supplements can be a convenient option for those looking to boost their intake. When considering phytonutrient supplements, it’s essential to prioritize quality and choose products from reputable brands that undergo rigorous testing for purity and potency.

Some of the best phytonutrient supplements include:

  1. Multivitamins: Many multivitamin supplements contain a blend of phytonutrients along with essential vitamins and minerals, providing comprehensive support for overall health.
  2. Plant-Based Extracts: Supplements containing concentrated extracts of phytonutrient-rich plants, such as green tea extract, grape seed extract, or turmeric extract, offer targeted benefits for specific health concerns.
  3. Antioxidant Blends: Formulations that combine various antioxidants, including vitamins C and E, selenium, and phytonutrients like resveratrol and quercetin, provide potent protection against oxidative stress and support overall cellular health.
  4. Omega-3 Supplements: While not strictly phytonutrients, omega-3 fatty acids found in supplements like fish oil or algae oil offer anti-inflammatory benefits that complement phytonutrient-rich diets, supporting both hair health and overall well-being.

When choosing phytonutrient supplements, it’s essential to consult with a healthcare professional to determine the most appropriate options based on individual needs, health status, and dietary habits. Additionally, supplements should complement, not replace, a balanced diet rich in whole, nutrient-dense foods to ensure comprehensive nutrition and optimal health outcomes.

Phytochemicals: Challenges and Considerations

While integrating phytonutrients into our diet offers numerous health benefits, there are several challenges and considerations to be mindful of:

  Not all phytonutrients are readily absorbed by the body. Factors such as food processing, cooking methods, and individual metabolism can affect the bioavailability of phytonutrients. It’s essential to choose cooking methods that optimize nutrient absorption and to consume a variety of phytonutrient-rich foods to ensure adequate intake.


  Some phytonutrients may interact with medications, affecting their efficacy or causing adverse effects. It’s crucial to consult with a healthcare professional, especially if you’re taking medication for a pre-existing condition, to ensure that phytonutrient-rich foods do not interfere with your medication regimen.


  Every individual may respond differently to phytonutrient intake based on factors such as genetics, age, gender, and overall health status. What works well for one person may not have the same effect on another. It’s essential to pay attention to your body’s responses and adjust your dietary choices accordingly.


 While phytonutrients offer numerous health benefits, it’s essential to maintain a balanced diet that includes a variety of nutrients from all food groups. Overemphasizing specific phytonutrients at the expense of others may lead to nutritional imbalances. Aim for variety and moderation in your food choices to ensure comprehensive nutrition.


Phytochemicals, recent studies

Recent studies have shed light on the hair growth-promoting properties of phytochemicals, revealing their potential as effective agents in managing hair loss and promoting hair health.

One study focused on an herbal extract containing aqueous extracts of various plants, including Urtica dioica L. root, Urtica urens L. leaf, Equisetum arvense L. leaf, Achillea millefolium L. aerial part, Matricaria chamomilla L. flower, and Ceratonia siliqua L. fruit. This herbal extract mixture (HEM) was found to be rich in vitamins (thiamine, riboflavin, pyridoxine, and ascorbic acid) and flavonoids (myricetin, quercetin, and kaempferol). The study demonstrated that treatment with HEM significantly decreased the expression of IL-1α, a key mediator of hair loss, suggesting its potential as an adjunct therapy for nonscarring alopecia.

Another investigation focused on α-phellandrene, a compound known to support the proliferation of dermal papilla cells (DPCs), which play a crucial role in hair morphogenesis and regeneration. Treatment with α-phellandrene was found to increase the expression of proteins involved in hair growth, such as PKA C α (protein kinase A catalytic subunit) and CREB (cAMP-responsive element binding protein), as well as promoting the expression of growth factors like VEGF (vascular endothelial growth factor). This study suggested that α-phellandrene could prevent hair loss through the cAMP-dependent pathway.

Additionally, ethanolic and aqueous extracts of Albizia saponaria (Lour.) Blume ex Miq. barks were investigated for their hair growth-promoting effects. These extracts were found to significantly nourish and promote hair growth in rabbits, indicating their potential as natural remedies for hair health.

Moreover, a study examined the preventive effects of a plant-based nano-complexed formula containing γ-linolenic acid, β-sitosterol, EGCG, and genistein on androgenetic alopecia in male subjects. Both oral and topical application of this formula showed significant improvement in hair thickening and prevention of hair loss, suggesting its potential as a supportive treatment strategy for androgenetic alopecia.


Phytonutrients stand as remarkable bioactive compounds found abundantly in plants, offering a diverse array of health benefits, including promoting hair health and overall well-being. Throughout this exploration, we have delved into the multifaceted roles of phytonutrients, from their antioxidant and anti-inflammatory properties to their influence on hormonal balance and beyond.

As we’ve uncovered, phytonutrients play a crucial role in nurturing scalp health, protecting hair follicles, and supporting the growth and maintenance of strong, vibrant hair. Their contributions extend beyond aesthetics, encompassing broader implications for cardiovascular health, immune function, and even potential anti-cancer effects.

However, integrating phytonutrients into our diet is not without its challenges. Factors such as bioavailability, interactions with medications, and individual variations in response necessitate careful consideration and personalized approaches to nutrition. Yet, by prioritizing diverse, whole-food sources of phytonutrients and maintaining dietary balance, we can harness the power of these plant-derived compounds to optimize health outcomes.

Looking to the future, ongoing research and developments hold promise for advancing our understanding of phytonutrients and unlocking their full therapeutic potential. Through advanced analytical techniques, targeted therapies, personalized nutrition approaches, and rigorous clinical studies, we can continue to refine our knowledge and translate it into practical strategies for promoting health and vitality.

In closing, embracing a diet rich in phytonutrient-dense foods offers not only the promise of luscious locks but also a holistic approach to well-being that nourishes the body from within. By celebrating the bounty of nature and harnessing the healing power of plants, we embark on a journey toward radiant health and vibrant living, one phytonutrient at a time.

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Alona Arel
The information on this page is checked by Alona Arel. She’s an expert on beauty and longevity and often asked to share her knowledge. For example for Healthline and Lifehacker.

The information on this page was last updated on February 19, 2024

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