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Eating Your Way to Healthy Hair

by Jane Meggitt

The right diet keeps your hair healthy and can diminish – or even stem – hair loss. Such foods aren’t just beneficial for your hair, but aid your skin’s appearance and your overall health. If you suffer from brittle and easily broken hair, you should see results within a couple of months of establishing a healthy hair diet.


Iron is necessary for strong hair. However, don’t take an iron supplement unless cleared by your doctor. Instead, consume beans and red meat to get your iron fix.

Omega 3 Fatty Acids

Omega 3 fatty acids promote skin health, and that includes your scalp. If your scalp dries out and becomes itchy and inflamed, hair loss is sure to follow. The best sources of omega 3 fatty acids come from fish, including:

  • Salmon
  • Sardines
  • Shrimp

If you don’t care for fish, fish oil capsules are a substitute. Other sources of these essential fatty acids include flaxseed, walnuts, beef and Brussels sprouts.


Healthy hair requires plenty of protein, its main building block. People experimenting with crash diets often lose hair due to a lack of protein. If your body doesn’t receive sufficient protein, it basically shuts down hair growth to concentrate on saving dwindling amounts of protein for more crucial functions.

If you decide to lose weight, speak to a doctor about the right way to go about it so you don’t end up with protein malnutrition. Good sources of protein include dairy products, eggs, beef, fish, poultry and nuts.

Vitamins A and C

Certain vitamins are particularly important for healthy, lustrous locks. Vitamin A helps produce sebum, which keeps your scalp healthy and encourages shiny hair. Find lots of vitamin A in sweet potatoes, pumpkins, carrots and other orange vegetables. Vitamin C provides strength to your hair, making breakage less likely. Along with citrus fruits, you can find vitamin C in bell peppers, sweet potatoes, tomatoes and dark, leafy greens.


You can take this essential mineral as a supplement, but getting your zinc from natural sources is best. Zinc helps form keratin, your hair’s primary component. Zinc deficiency causes hair to dry out and easily break off. It’s also necessary for skin health, and a good way to combat acne and skin inflammation. Foods rich in zinc include:

  • Oysters
  • Crab
  • Beef
  • Pumpkin Seeds
  • Spinach

Wheat Germ

In addition to improved hair, a diet rich in these nutrients should give you more energy and generally make you feel better.

If you or someone you know would like to learn more about hair loss and how to treat it, please feel free to schedule a consultation or contact one of our representatives today!

Call 866-471-8869 for FREE Consultation