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Eat These Foods for Stronger, Heathier Hair

As we age or go through certain periods of transition in our lives such as pregnancy or childbirth, one area of our bodies that often goes through changes is our hair. It can be scary and frustrating when hair becomes noticeably thinner or starts to break or fall out in larger-than-normal amounts. In many cases, a simple adjustment of diet is all we need. Here are some vital things our bodies need to keep hair healthy and strong and which foods you can find them in:


If you've ever gotten into a serious health-conscious lifestyle, you probably know the importance of protein to keep your body strong and running at optimal levels. Well, the same can be said for hair. If you want strong, healthy hair, protein is one of the most important things you can focus on in your daily diet. Protein in your diet helps keep hair follicles strong from the inside out while protein treatments on your hair can help fortify it from the outside. Here are some foods high in protein to add to your diet:

  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Almonds
  • Oats
  • Chicken

Omegoa-3 Fatty Acids

This is one area of nutrition that the body doesn't naturally help with, so it's even more important to be aware of how you can take the lead and help make your hair and body healthier. Our bodies don't naturally produce Omega-3 fatty acids, but they are still vital to overall health and can do some incredible things for the body and the hair. Not only are they good for thickening and strengthening hair, but they also help support heart health, reduce inflammation, lower cancer risks, help fight autoimmune diseases, aid in the growth and development of infants and children, and support healthy skin and slower aging, among many other benefits. So, how can you add some Omega-3 fatty acids to your diet?

  • Fish (Atlantic mackerel, herring, wild Alaskan salmon, albacore tuna, white fish and sardines have the highest amount of Omega-3s)
  • Walnuts
  • Chia seeds
  • Hemp seeds
  • Supplements such as salmon fish oil, cod liver oil or algal oil


Iron deficiency is one of the most common reasons for hair thinning or hair loss, especially among women, who are more at risk for anemia, or iron deficiency, due to their monthly cycles. In addition to talking to your doctor about testing your iron levels, there are many foods that are rich in iron that can help strengthen hair from the inside out. These include:

  • Red meat
  • Egg yolks
  • Green leafy vegetables (spinach is one of the best)
  • Clams and oysters
  • Beans

If incorporating protein, omega-3 fatty acids and iron into your diet isn't helping, you may need to have your hormones evaluated. Dr. Foster has helped thousands of patients get back to the lives they want with hair restoration and hormone therapy. Call today for a consultation at 760-670-3621.

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