Hair Nutrition

As we get older, our hair changes. Further, as we go through hormonal changes, our hair changes. Our hair tends to change in texture, color and thickness as we age. Just as skin requires proper nutrition, so does your hair. And having healthy hair, means having the right diet.

Nutrient	Foods Containing		Benefits to Hair	If Diet is Deficient
Folic Acid (B9)	Bananas Fortified Cereals Liver Strawberries	Oranges Spinach Whole Grains	Helps to form red blood cells, which oxygenates the hair for healthy growth.	Slow growth of hair Potential baldness
Copper	Fish Liver Molasses Nuts	Shellfish Whole grains Water carried in copper pipes Cooking with copper cooking utensils	Promotes hair color.	Change in hair color
Iron	Beans Fruits Grains	Iron-Fortified Cereals Lean proteins: Chicken, Fish and Lean Beef Vegetables (Spinach)	Promotes hair growth through the production of keratins.	Possible hair loss Lusterless, dry, brittle hair
Omega-3 Fats	Fish Seeds (Flax and Pumpkin)	Soybeans Walnuts	Since hair is a protein, it is important in the growth and strength of your hair.	Loss of natural color and shine Increased thinness Dry hair
Protein	Beans Chicken Eggs Fish	Lean Beef Soy Yogurt	Since hair is a protein, it is important in the growth and strength of your hair.	Loss of natural color and shine Increased thinness Dry hair
Zinc	Brewer's yeast Eggs Fish Grains Muscle Meat	Nuts Poultry Seafood Seeds Protein rich foods	Keeps hair follicles healthy and helps with protein and enzyme synthesis for growth of hair.	Coarse hair Increased thinness Dry hair