Nutrition and Vitamins

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Most everyone is familiar with the saying “garbage in, garbage out” for better health but do they follow that rule? The ISHRS is a promoter for healthy eating as your hair and scalp are greatly affected by what you ingest (or lack). So here are some healthy hair tips that can be controlled through your diet.


If you tend to diet frequently, you could be depleting your body from protein and iron both vital foods for healthy hair.


Here is a general guideline of food for healthy hair that can help promote strong healthy hair and may prevent hair loss:


Meat – eating lean meat not only provides the protein that your hair requires but it also increases your iron. Women with an iron deficiency tend to experience hair thinning or hair loss. So make sure you include protein in your diet.

Eggs – Rich in protein but also a good source of B vitamin Biotin. Hair shedding has also been linked to a deficiency in biotin.

Dark Green Vegetables – Spinach, broccoli and Kale to name a few are packed with vitamins A & C which help in sebum production, the natural oils produced on the scalp.

Avocados – High in Omega-3 fatty acids help moisturize your hair and scalp promoting hair that is silky and shiny. Don’t like Avocados? Try salmon or nuts like almonds and walnuts.

Oysters – These provide a good source of Zinc that helps the production androgens. Other good sources of Zinc are clams, lean beef and liver.

Blueberries – These are widely known as the “super” antioxidant food. They are very high in Vitamin C that aides in a healthy scalp

Beans & Lentils – These provide not only a source of protein but also iron, zinc and biotin which is needed for strong healthy hair.

Calcium – Make sure you include calcium in your diet. This important mineral is good for your bones and your hair.