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The Healthy Hair Menu

July 06, 2023

The Healthy Hair Menu

eat your way to healthy hair


Healthy hair starts from the inside out. If your body isn't getting the nutrients it needs, your hair will suffer. Luckily, eating a healthy diet is one of the best ways to ensure that you're giving your body everything it needs to grow strong, shiny hair.

If you're looking for ways to make your hair healthier, look no further than what you eat. Your diet can have a big impact on your hair's health and appearance.

Eat a variety of foods

It's important to eat a variety of foods, because each one contains different nutrients that are good for your hair. For example:

  • Iron helps build red blood cells and carry oxygen around the body. You can find this mineral in leafy greens like spinach or kale; nuts such as almonds; legumes like beans and lentils; seeds like sunflower seeds; meat products like chicken breast with skin on it (the fat content in the skin provides your body with much needed vitamin E).

  • Vitamin A is an antioxidant that keeps cells healthy by helping them fight off free radicals that damage DNA--and make you look older! Foods rich in vitamin A include carrots (especially when cooked), sweet potatoes, cantaloupe melons, mangoes and apricots (make sure they're not peeled). One medium-sized carrot has almost half of your daily requirement for this nutrient so enjoy some tonight!

Vitamin C helps your body absorb iron (which is why it's so important for women who are pregnant or breastfeeding) and collagen production, which makes your skin look plump and youthful. Foods rich in vitamin C include: citrus fruits such as lemons, oranges, grapefruit and strawberries; tomatoes; peppers like bell peppers or jalapenos (add these to salads for an extra kick); papayas; kiwi fruit; green leafy vegetables like spinach

Eat healthy fats

  • Eat healthy fats: Omega-3 fatty acids are an essential part of your diet, and they're also great for your hair. They can be found in olive oil, avocados and nuts (walnuts are especially good), salmon and flax seeds. If you want to make sure you're getting enough omega-3s without having to eat a lot of extra fat from these sources then consider taking a supplement like flaxseed oil capsules--just make sure not to take too much!

  • Avoid trans fats: Trans fats have been shown to cause inflammation which leads to all sorts of problems including thinning hair or hair loss in general; so avoid them as much as possible by avoiding processed foods that contain hydrogenated oils such as margarine spreads/butter substitutes made with palm kernel oil (the ones containing partially hydrogenated vegetable oils aren't necessarily better).

Get adequate protein

Protein is the building block of hair. It's found in meat, fish, eggs and dairy products--but it's also present in beans, nuts and seeds. Some sources of protein include soy products like tofu and tempeh (a fermented soybean product). If you're vegan or vegetarian, you can get all the protein you need from plant-based sources.

If you're not sure how much protein you should be eating each day--and if so much of it will make your hair grow faster--here are a few tips:

  • Aim for at least .75 grams per kilo of body weight per day (so if you weigh 150 pounds then aim for 51 grams). But don't worry if this sounds like too little; most people eat too much protein anyway! Just be sure to spread out your intake evenly throughout the day so that there are no "gaps" between meals where no nutrients are being absorbed by the gut lining...

Eat enough iron, zinc and biotin

Iron and zinc are both necessary for the production of red blood cells. Iron deficiency can cause hair loss, so be sure to eat plenty of iron-rich foods like lentils and spinach. Zinc is also crucial for healthy hair growth; it helps prevent hair loss by regulating hormones that stimulate the production of new cells in the follicles.

Zinc supplements are available in most health food stores, but they're usually not recommended unless you have been diagnosed with a deficiency (which you should do if you're experiencing any symptoms). If you do opt for this route though, make sure your supplement contains copper as well--copper helps balance out the effects of taking too much zinc on its own!

Drink lots of water

Water is the best way to keep your body hydrated, so it's important that you drink enough each day. Drinking enough water helps flush out toxins and keep your scalp healthy, which can also help prevent hair loss or thinning of the hair (1). If you're not a fan of plain old H2O, try adding lemon juice or mint leaves for flavor--both have been shown to improve hair condition as well(2).


We hope you find this information helpful in your quest for healthy hair. Remember, there are no quick fixes or miracles that will give you an instant head of luscious locks. It takes time and dedication but the results will be worth it!

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