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Diet Choices for Hair Health

Dedication to personal health and wellness requires evaluating the content of our body’s intake, in hopes of achieving the optimal outcome: our healthiest, best selves. As we incorporate new workout routines or forms of exercise to make our bodies stronger, we often overlook the importance of the strength of a different body part: our hair. Achieving stronger, healthier hair is something that is associated with genetics—that’s where we come in to help you. Making wise diet choices for hair health is beneficial and effective, made possible by the support of sufficient proteins and nutrients.

In order to create strong hair growth, it is essential to have sufficient protein in your diet. Many popular diets today promote low-calorie intake; though this may be helpful for weight loss, it is imperative that you still incorporate high levels of protein to keep your hair strong and safe. A side effect of insufficient protein levels, often a result of low-calorie diets, is hair loss. In order to avoid this, here is a rundown of the essential nutrients and suggested foods to help promote healthy hair maintenance and growth.

The three key nutrient groups to incorporate into your diet for optimal hair health are B vitamins, magnesium, and iron. B vitamins are essential because they transport oxygen and nutrients to your scalp, directly stimulating hair growth. Suggested foods to boost your B vitamin levels include sweet potatoes, bananas, dairy, and meat.

Magnesium deficiency is common for 68% of adults in the United States; this deficiency can cause hair loss. In order to achieve sufficient magnesium intake, consider foods such as nuts, brown rice, and fish. Iron works to foster hair growth similarly to B vitamins—iron boosts circulation, carries oxygen and minerals to your hair roots. Consuming adequate amounts of iron allows the body’s production of hemoglobin to function properly and promote healthier hair. Foods such as red meat, clams, mussels, oysters, spinach, beans, and lentils have proven to combat iron deficiency.

Mindfully seeking the proper nutrients allows us to create a balanced, healthy diet to support the healthy hair we desire. Not only are these suggested foods helpful, but they are also delicious!


Rajput RJ. Influence of Nutrition, Food Supplements and Lifestyle in Hair Disorders. Indian Dermatol Online J.