To keep your body functioning optimally, it is important to maintain a well-balanced diet. Foods that are rich in essential vitamins and minerals should be incorporated in your everyday meals. Not only will a nutrient-rich diet support your overall health, it will help your skin and hair thrive.
A diet with sufficient amounts of the B vitamins, vitamin A, iron, magnesium, zinc, and omega-3 oils will encourage the growth of healthy, strong hair. Protein is another important factor in hair growth. Because hair is composed mainly of protein, the body requires protein to manufacture healthy hair. An adequate supply of protein will give your body the needed ingredients to build strands of hair.
Power Foods for Your Hair
Fill your shopping list with these nutrient-full power foods and help your hair grow stronger.
Key Nutrient: B Vitamin. The B vitamin–which includes folate, biotin, and niacin–are essential for healthy hair growth. Shopping list:
- Eggs*
- Salmon*
- Lentils*
*Protein bonus.
Key Nutrient: Vitamin A. Restore shine to dull hair and protect your tresses with foods that contain vitamin A. Beta carotene, a substance the body converts to vitamin A, is plentiful in yellow, orange, and green foods. Shopping list:
- Sweet potatoes
- Carrots
- Winter squash
Key Nutrient: Iron. Did you know that an iron deficiency can be a contributing factor to hair loss? Foods with iron can help ward off diet-related hair loss. Shopping list:
- Leafy greens, such as spinach and kale
- Beans*
- Lean red meat*
- Lentils*
*Protein bonus.
Key Nutrient: Magnesium. Hair follicles need magnesium to produce strong hair follicles and hair strands. You can help prevent hair loss by making sure your body has enough of this supplement.Shopping list:
- Avocados
- Whole grains
- Yogurt
Key Nutrient: Zinc. Known for its immune boosting properties, zinc is a mineral helps hair-building cells do their job well. Shopping list:
- Oysters*
- Poultry*
- Cashews*
*Protein bonus.
Key Nutrient: Omega-3 Oils. For a healthy sheen, add some foods that contain omega-3 oils. Shopping list:
- Seafood such as halibut, herring, sardines, salmon, and other fish
- Grains and nuts such as walnuts, flaxseed, and pumpkin seeds
Beautiful, abundant hair depends on healthy choices and positive habits. When making decisions about what to eat, it is wise to consider the impact that certain foods have on your overall health. Foods with a high glycemic index may inhibit hair growth. For proper health and peak performance, processed foods and foods that contain high fructose corn syrup should be minimized or eliminated altogether.
If you are concerned about hair loss or would like to know more hair restoration, contact New York board-certified Dr. Yael Halaas for a consultation.