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Superfoods for Healthy Hair

We’ve all learned through the years that a well-balanced diet is healthy for our 
body and critical for optimal health and performance.  Our hair is no different A 
mixture of protein, complex carbohydrates, vitamins, minerals and iron are all 

required for healthy, strong hair.   

Good hair nutrition begins with getting enough protein, which is the building 
block of your hair. Then you need complex carbohydrates to help assemble the 
proteins for hair growth. Other important vitamins and minerals include B 
complex, which is associated with energy production and building good hair and 
skin issues, folic acid, B12, and zinc. 
Hair follicles can have low energy levels just like we do.  Therefore, it’s very 
important that you eat a high protein mean at the start of each day.  Consider 
the following food choices for breakfast and the other daily meals in order to 
give you hair the healthiest opportunity to grow and thrive.  
If you don't have high cholesterol, try eating red meat twice per week.  It has 
the protein your hair needs, but also is full of B vitamins, iron and zinc, which are 
all important for healthy hair.  Bacon is another great choice as it’s also full of B 
vitamins, zinc and protein, but since it’s also high calorie, it’s not the best choice 
if you’re also trying to lose weight. Eggs and egg whites are another great 
protein option, especially for vegetarians or those who cannot eat red meat or 
bacon due to dietary restrictions.  Salmon is another great protein choice, and 
works great for breakfast, lunch or dinner.  You’ll find it’s also full of B vitamins, 
including B12, and other vitamins and minerals.   
 
Just be sure to keep in mind that you should also have complex carbohydrates, 
which feed you energy over a longer period of time than refined carbohydrates, 
with your protein source at meals. Brown short-grain rice is an ideal form. It's 
also a good source of B vitamins and some fiber. Whole grain choices 
complement your protein consumption by helping organize the proteins for the 
hair to utilize for optimal growth and health.   
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