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Key Nutrients

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Diet

Key Nutrients

Herbs

Recipes

Resources

Key Nutrients and Their Impact

Key Nutrients and Their Impact

Protein:

The main building block of hair, forms keratin, which is essential for the hair's strength and structure. Hair follicles rely on protein to produce new hair; a deficiency can result in weak, brittle strands and increased shedding. The mechanism of action involves protein's role in cell regeneration and repair, particularly in hair follicles, supporting the growth phase of the hair cycle.

The recommended daily intake is 0.8-2.0 g per kg of body weight.

Foods High In Protein:

Serving Size:

g Per Serving

~27

Chicken breast (skinless, boneless)

3 oz (cooked)

~26

Turkey breast (skinless)

3 oz (cooked)

~22

Salmon (wild)*

3 oz (cooked)

~22

Tuna (canned in water)*

3 oz

~18

Lentils

1 cup (cooked)

~8

Quinoa

1 cup (cooked)

~6

Eggs

1 large

~28

Cottage cheese (low-fat)

1 cup

~25

Greek yogurt (non-fat)

1 cup

~6

Almonds

1 oz (~23 nuts)

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Omega-3 Fatty Acids:

These fats are important for maintaining scalp health. They provide oils that keep your scalp and hair hydrated, which can lead to healthier, shinier, hair. Omega-3s also reduce inflammation (which can contribute to hair loss) and enhance hair growth.

The recommended daily intake is 1,000-3,000 mg.

Foods High In Omega-3s:

Serving Size:

mg Per Serving

~2,350

Flaxseeds*

1 tbsp

~5,060

Chia Seeds

1 oz (about 2 tbsp)

~2,570

Walnuts

1 oz (about 14 halves)

Salmon (wild)*

~1,500

3 oz (cooked)

~2,000

Mackerel*

3 oz (cooked)

~1,300

Sardines (canned in water)*

3 oz

~3,000

Hemp Seeds

3 tbsp

~600

Algal Oil

1 tsp

~950

Anchovies*

1 oz

~340

Eggs (Omega-3 enriched)

1 large

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Zinc:

Although not well understood, studies have shown a link between hair loss and lower zinc levels. Zinc is important for hair tissue growth and repair and maintaining the oil glands around the follicles.

The recommended daily intake is 10-20 mg.

Foods High In Zinc

Serving Size:

mg Per Serving

Oysters

3 oz (cooked)

~74

~7

Beef

3 oz (cooked)

~2.2

Pumpkin Seeds

1 oz (~85 seeds)

Lamb

~6.7

3 oz (cooked)

~1.6

Cashews

1 oz (~18 nuts)

~2.5

Chickpeas

1 cup (cooked)

Quinoa

1 cup (cooked)

~2

~3.1

Turkey

3 oz (cooked)

Lentils

1 cup (cooked)

~2.5

~1

1 oz

Dark Chocolate (70-85% cocoa)

Serving size data is sourced from USDA FoodData Central

Iron:

Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.

The recommended daily intake is 8-18 mg.

Foods High In Iron

Serving Size:

mg Per Serving

Beef liver

3 oz

~5.4

~6.4

Spinach

1 cup

~6.6

Lentils

1 cup (cooked)

Chickpeas

~4.7

1 cup (cooked)

~2.8

Quinoa

1 cup (cooked)

~3.4

Tofu

1/2 cup

Pumpkin Seeds

1 oz (~85 seeds)

~2.5

~2.1

Beef (lean)

3 oz (cooked)

Turkey

3 oz (cooked)

~1.1

~3.4

1 oz

Dark Chocolate (70-85% cocoa)

Serving size data is sourced from USDA FoodData Central

Selenium:

Helps prevent hair loss due to its role in the body's antioxidant activities that reduce oxidative stress on the scalp.

The recommended daily intake is 55 mcg.

Foods High In Selenium

Serving Size:

mcg Per Serving

Brazil nuts

1/2 oz (~3 nuts)

~288

~92

Tuna*

3 oz (cooked)

~45

Sardines*

3 oz (canned in water)

Turkey

~31

3 oz (cooked)

~122

Chicken breast

3 oz (cooked)

~15

Eggs

1 large

Spinach

1 cup

~11

~19

Brown rice

1 cup (cooked)

Sunflower seeds

1 oz

~19

~12

1 cup

Mushrooms

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Vitamin B3 (Niacin):

Improves blood circulation to the scalp by dilating blood vessels and enhancing blood flow. This promotes hair growth and reduce hair thinning by ensuring that hair follicles receive adequate nutrients and oxygen.

The recommended daily intake is 16-18 mg.

Foods High In Niacin:

Serving Size:

mg Per Serving

~11.4

Chicken breast (boneless, skinless)

3 oz (cooked)

~10

Turkey breast

3 oz (cooked)

~18.8

Tuna*

3 oz (cooked)

Salmon (wild)*

~8.5

3 oz (cooked)

~5.2

Brown rice

1 cup (cooked)

~4.2

Peanuts

1 oz (~28 nuts)

~3.5

Mushrooms

1 cup (sliced)

~3

Green peas

1 cup

~3

Potatoes

1 medium

~2

Lentils

1 cup (cooked)

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Vitamin B7 (biotin):

Essential for the production of keratin, a protein that makes up the hair, skin, and nails. It helps different processes maintain hair health.

The recommended daily intake is 30 mcg.

Foods High In Biotin

Serving Size:

mcg Per Serving

Eggs

1 large

~10

~1.5

Almonds

1 oz (~23 nuts)

~2.4

Sweet potatoes

1/2 cup (cooked)

Spinach

~0.4

1 cup (raw)

~0.4

Broccoli

1/2 cup (raw)

~0.2

Bananas

1 medium

Sunflower seeds

1 oz

~2.6

~5

Salmon (wild)*

3 oz (cooked)

Pork

3 oz (cooked)

~3.8

~2

1 whole

Avocado

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Vitamin A:

Needed for all cell growth, including hair, the fastest-growing tissue in the human body. It helps skin glands make sebum which moisturizes the scalp and helps keep hair healthy.

The recommended daily intake is 700-900 mcg *RAE.

Foods High In Vitamin A:

Serving Size:

mcg Per Serving

~1,096

Sweet potatoes

1 medium

~1,096

Carrots

1 cup (chopped)

~943

Spinach

1 cup

Kale

~885

1 cup (chopped)

~706

Pumpkin

1 cup (cooked)

~187

Red bell pepper

1 cup (chopped)

~89

Mango

`1 cup (sliced)

~62

Apricots

`1 cup (sliced)

~62

Broccoli

1 cup (chopped)

~75

Eggs

1 large

Retinol activity equivalents (RAE) to account for different absorption rates of preformed vitamin A and provitamin A carotenoids.

Serving size data is sourced from USDA FoodData Central

Vitamin C:

Necessary for creating the collagen, an important part of hair strength and structure. Additionally, it protects hair from oxidative stress and helps absorb iron, a necessary mineral for hair growth.

The recommended daily intake is 75-90 mg.

Foods High In Vitamin C

Serving Size:

mg Per Serving

Guava

1 cup

~377

~71

Kiwifruit

1 medium

~89

Strawberries

1 cup (halved)

Oranges

~70

1 medium

~190

Red bell pepper

1 cup (chopped)

~81

Broccoli

1 cup (cooked)

Brussels sprouts

1 cup (cooked)

~96

~88

Papaya

1 cup (cubed)

Pineapple

1 cup (chunks)

~79

~60

1 cup (sliced)

Mango

Serving size data is sourced from USDA FoodData Central

Vitamin D:

It plays a role in the creation of new hair follicles, which can help maintain hair thickness and prevent hair loss. Low levels of vitamin D has been linked to hair loss (alopecia).

The recommended daily intake is 1,000-4,000 IU.

Foods High In Vitamin D:

Serving Size:

IU Per Serving

~42

Liver (beef)

1 tbsp

~41

Egg Yolks

1 large

~400

Mushrooms (UV-exposed)

1 cup (sliced)

Salmon (wild)*

~570

3 oz (cooked)

~360

Mackerel*

3 oz (cooked)

~250

Sardines* (canned in water))

3 oz

~154

Tuna* (canned in water)

3 oz

~450

Cod Liver Oil

1 tsp

~130

Fortified Foods (like milk or orange juice)

1 cup

*See below for Author’s note on safe and nutritious choices concerning the consumption of these products.

Serving size data is sourced from USDA FoodData Central

Vitamin E:

It has antioxidant properties that help prevent oxidative stress, which can damage hair follicles and lead to hair loss. It also helps improve blood circulation, which nourishes the hair follicles.

The recommended daily intake is 15 mg.

Foods High In Vitamin E

Serving Size:

mg Per Serving

Sunflower seeds

1 oz

~7.4

~7.3

Almonds

1 oz (~23 nuts)

~3.7

Spinach

1 cup

Avocado

~2.7

1 whole

~2.6

Butternut squash

1 cup (cooked)

~1.1

Kiwi

1 medium

Broccoli

1 cup (cooked)

~2.3

~1.9

Olive oil

(1 tbsp)

Pine nuts

1 oz

~2.6

~0.7

1 cup (raw)

Tomatoes

Serving size data is sourced from USDA FoodData Central

Author’s Note:

Ensure Canned Foods are BPA-Free: Bisphenol A (BPA) is a chemical traditionally used in the manufacturing of certain plastics and resins, including some used in food and drink packaging such as water bottles and canned foods. It's important to choose canned foods labeled as BPA-free to avoid exposure to this chemical, which has been linked to potential health effects on the brain, behavior, and prostate gland in fetuses, infants, and children. The FDA has stated that BPA is safe at the very low levels that occur in some foods, but many consumers prefer to err on the side of caution.

Flaxseeds Should Be Ground Fresh: Flaxseeds are best purchased whole and ground fresh before consumption. This is because whole flaxseeds can pass through the intestinal tract undigested, which means your body doesn’t get all the beneficial nutrients. Grinding flaxseeds breaks down their hard outer shell, making the omega-3 fatty acids, lignans, and fiber they contain available for the body to use. Store whole flaxseeds in a cool, dark place, and grind them as needed to maintain their nutrient potency.

Check Your Fish Sourcing: It is crucial to be aware of where your fish comes from due to the risk of heavy metal contamination, notably mercury. Fish such as shark, swordfish, king mackerel, and tilefish are known to have higher levels of mercury, which can be harmful, especially to pregnant people and young children. Opt for fish known to have lower mercury levels, such as salmon, anchovies, herring, and sardines, and consider consulting a reputable source or certification for safe sourcing.

Herbal Interventions:

Herbal Interventions:

notes:

• Protein: Greek yogurt and almond milk provide necessary protein, essential for hair structure and growth.
• Iron: Spinach offers a significant amount of iron, critical for oxygenating hair follicles and promoting growth.
  
• Omega-3 Fatty Acids: Walnuts and flaxseeds supply omega-3s, which nourish the hair follicles and reduce inflammation.
  
• Antioxidants: Blueberries and spearmint provide antioxidants, protecting hair follicles from damage and aiding in overall scalp health.
  
• Vitamins: The recipe is rich in vitamins A, C, D, E, and B-complex (B5, B6, B12, folate), all of which play crucial roles in maintaining hair health, preventing hair loss, and promoting growth.
  
• Minerals: Potassium, magnesium, and zinc (from various ingredients) help in maintaining healthy hair by improving scalp health and reducing hair fall.
  

1 servings

5 minutes

notes

This smoothie combines a variety of nutrient-rich ingredients that collectively promote hair growth, strength, and overall scalp health. The antioxidants protect hair follicles from damage, while the vitamins and minerals nourish the scalp and support the structural integrity of hair.

directions

Combine: add all ingredients to a blender. Blend until smooth.

notes

This smoothie helps in maintaining hydration and providing essential nutrients that promote hair strength and growth. Antioxidants protect hair follicles agasinst damage from harmful free radicals. Hydration and minersals help keep hair healthy and hydrated, fatty acids nourish hair follicles and promote hair growth.

ingredients

• 2 slices of whole-grain bread (rich in fiber and B vitamins)
• 1 ripe avocado (healthy fats, and vitamins B, C, and E)
  
• 2 eggs (protein and biotin)
  
• 1 tbsp chia seeds (rich in omega-3s)
  
• Ground flaxseeds (rich in omega-3s)
  
• Alfalfa sprouts (rich in many vitamins and minerals)
  
• Salt and pepper to taste
  

directions

1. Prepare toast: Toast the bread to your preference.
2. Spread: Mash the avocado and spread it on the toasted bread.
   
3. Cook eggs: Cook the eggs to your liking (poached or scrambled) and place them on top of the avocado.
   
4. Toppers: Sprinkle chia seeds and alfalfa sprouts over the eggs and season with salt and pepper.
   

notes

This recipe is packed with proteins, healthy fats, and essential nutrients that aid in hair growth and scalp health, reducing hair loss and giving hair a healthier appearance. The vitamins work at the cellular level to protect and strengthen hair. Vitamin E helps repair hair damage on the scalp which slows and prevents hair growth.

ingredients

• 1 cup rolled oats (fiber and B vitamins)
• 1 tbsp chia seeds (rich in omega-3s)
  
• 1 tbsp pumpkin seeds (rich in zinc, iron)
  
• 1 cup unsweetened almond milk (rich in vitamin E, calcium)
  
• 1/2 cup mixed berries (rich in antioxidants)
  
• 1 ripe banana, sliced (rich in potassium, B vitamins)
  
• Top with cinnamon (rich in antioxidants, improves circulation)
  

directions

1. Combine: Mix oats, chia seeds, and pumpkin seeds in a bowl.
2. Add: mix in almond milk and maple syrup; stir well.
   
3. Pour: Layer with mixed berries and banana slices.
   
4. Storage: Cover and refrigerate overnight.
   

notes

This oatmeal is a nutrient-dense meal that supports hair strength, growth, and overall scalp health due to its high content of essential vitamins and minerals. Ingredients protect hair follicles, add collagen for hair strength and thickness, and promotes hair growth.

notes

This oatmeal leverages the anti-inflammatory properties of turmeric along with the nutritional benefits of flaxseeds and coconut milk to nurture the scalp and hair follicles, promoting healthier hair.

Each of these meals not only supports hair health through their specific nutrient contributions but also forms part of a balanced diet that fosters overall well-being, including the health of your hair.

ingredients

• 1 cup chickpeas (rich in protein, folate, zinc)
• 1 large sweet potato (rich in vitamin A)
  
• 1 can coconut milk (electrolytes + hydration)
  
• 1 onion, chopped (rich in sulfur, calcium)
  
• 2 cloves garlic, minced (calcium, anti-inflammatory, improves circulation)
  
• 1 tablespoon ginger, grated (anti-inflammatory, fiber)
  
• 1 tablespoon curry powder (anti-inflammatory, antioxidant)
  
• 1 teaspoon turmeric (anti-inflammatory)
  
• 2 cups spinach (rich in iron, folate)
  
• Salt and pepper to taste
  
• 2 tablespoons olive oil (healthy fats)
  

2 servings

30 minutes

notes

This curry is packed with nutrient-dense ingredients that provide protein, vitamins, and minerals essential for hair growth, reducing inflammation, and maintaining a healthy scalp. For addeded nutritional benefit add carrots

2 servings

60 minutes

Notes:

This meal provides a balanced mix of nutrients like omega-3 fatty acids, protein, iron, vitamin E, and healthy fats that nourish the scalp, promote hair growth, and support overall health.

4 servings

40 minutes

directions

1. Combine: spinach, mixed berries, nuts, and avocado in a bowl.
2. Salad Dressing: Drizzle with a dressing made from olive oil and fresh lemon juice.
   

ingredients

• Spinach (rich in iron, folate)
• Mixed berries: blueberries, strawberries, raspberries (antioxidants)
  
• Walnuts & Almonds (rich in omega-3s, protein)
  
• Avocado (healthy fats, and vitamins B, C, and E)
  
• Olive oil and lemon dressing (fatty acids, vitamin C, collagen)
  

notes

This spinach and berry salad is rich in antioxidants, vitamins, and healthy fats that nourish the scalp, promote hair growth, and support overall hair health

Jessica’s Favorite Hair Treatment

notes:

• Rosemary (Rosmarinus officinalis): Stimulates hair growth, improves circulation and prevents hair loss. Rosemary oil has shown to be effective as minoxidil (a common hair growth treatment) in treating androgenetic alopecia after six months of use.
• Peppermint (Mentha piperita): Improves blood flow to the scalp and stimulates hair follicles. Peppermint oil is shown to increase hair thickness and the number of hair follicles.
  

notes:

• Green Tea (Camellia sinensis): Contains catechins that inhibit 5-alpha-reductase, promoting hair growth and reducing hair loss. Green tea extract can prevent hair loss and promote hair growth by reducing the formation of DHT.
• Ginseng (Panax ginseng): Promotes hair growth by stimulating hair follicles and improving scalp health. Ginseng extract shown to improve hair growth by increasing the proliferation of dermal papilla cells in the scalp.
  

Lavender and Horsetail Scalp Tonic

Ingredients:

• 2 cups water
• 1 tablespoon dried lavender (Lavandula angustifolia)
• 1 tablespoon dried horsetail (Equisetum arvense)
• 10 drops lavender essential oil

Instructions:

1. Boil the water and add the dried lavender and horsetail.
2. Remove from heat and let the herbs steep for 20 minutes.
3. Strain the liquid into a spray bottle.
4. Add the lavender essential oil and shake well.
5. Spray the tonic onto your scalp and massage gently.
6. Use daily for best results.

notes:

Saw Palmetto and Fenugreek Hair Growth Oil

Ingredients:

• 1/4 cup saw palmetto oil (Serenoa repens)
• 1/4 cup fenugreek oil (Trigonella foenum-graecum)
• 10 drops rosemary essential oil
• 10 drops peppermint essential oil

Instructions:

1. In a small bottle, combine the saw palmetto oil and fenugreek oil.
2. Add the rosemary and peppermint essential oils.
3. Shake well to mix.
4. Apply a few drops to your scalp and massage gently.
5. Leave the oil on overnight and wash out the next morning. Use 2-3 times a week.

notes:

• Saw Palmetto (Serenoa repens): Reduces hair loss by inhibiting the enzyme 5-alpha-reductase, which converts testosterone to DHT, a hormone linked to hair loss. Shown to improve hair density and hair count in men with androgenetic alopecia.
• Fenugreek (Trigonella foenum-graecum): Promotes hair growth, reduces hair loss, and treats dandruff. Fenugreek seed extract shown to improve hair thickness and hair growth due to its high protein and nicotinic acid content, which are known to be beneficial against hair fall and dandruff.
  

Aloe Vera and Horsetail Deep Conditioning Treatment

Ingredients:

• 1/2 cup aloe vera gel (Aloe barbadensis miller)
• 1/4 cup horsetail tea (made with 1 tablespoon dried horsetail and 1/4 cup boiling water, steeped for 10 minutes and cooled)
• 1 tablespoon coconut oil

Instructions:

1. In a bowl, mix the aloe vera gel and cooled horsetail tea.
2. Add the coconut oil and stir until well combined.
3. Apply the mixture to your hair, focusing on the ends and any dry areas.
4. Cover your hair with a shower cap and leave it on for 30-45 minutes.
5. Rinse thoroughly with warm water and shampoo as usual.

notes:

• Aloe Vera (Aloe barbadensis miller): Soothes the scalp, conditions hair, and promotes hair growth. It has proteolytic enzymes that repair dead skin cells on the scalp and act as a great conditioner, leaving hair smooth and shiny.
• Horsetail (Equisetum arvense): Strengthens hair strands, promotes hair growth, and reduces hair thinning. Horsetail extract is rich in silica, which strengthens hair and nails and can improve hair growth and health.