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Your Hair Is What You Eat

Foods to Eat for Healthy HairWhat you eat might not have much of an impact on male patternbaldness, but what you eat does matter when it comes to the health of your hair, whether you’ve had a hair transplant or not. To look and feel its best, your hair needs a good amount of nutrients. Most of those nutrients will come from your diet. While foods that are full of protein, vitamins and minerals are great for your hair, some are even better than others. If you don’t eat them already, try adding the following foods to your diet, for the sake of your hair and overall health.

Leafy Greens

Leafy greens, such as spinach, chard and kale, are full of a number of minerals and vitamins. One mineral they contain that’s vital for hair health is iron. Your hair follicles need a supply of nutrients to grow. They get those nutrients when an adequate amount of blood can flow to the follicles. But, when your blood’s iron levels are low, the nutrients aren’t fed to the follicles as well, leading to weaker hair and possibly hair loss.

Spinach and other leafy greens aren’t just a good source of iron. They are also full of vitamin C, beta carotene and folate, which also help keep your hair healthy.


Your hair is pretty much made of protein, which means that if you want to keep it strong and intact, you need to make sure you get enough protein in your diet. Eggs are a good source of protein. They also contain a number of other nutrients which are great for your hair — including iron, zinc and selenium. Both zinc and selenium help keep your scalp healthy. Too little zinc in the diet can also lead to hair loss.


Omega 3’s are a must for healthy hair, but your body doesn’t produce them on its own. While you can find omega 3’s in a number of food sources, one of the best is salmon, which is also a great source of  protein. Omega 3’s play a big role in the health of your scalp and help produce oils to keep your hair soft and to help reduce excessive dryness on your scalp. If you aren’t a fan of salmon, you can find omega 3’s in flax seed, avocados and walnuts, as well as in smaller fish such herring and sardines.


Some beans might be better for your hair health than others, but all are a great source of protein. If you want a bean that really packs a punch, opt for lentils. They not only contain a lot of protein and fiber, they’re also a good source of iron and zinc. Lentils also contain biotin, or vitamin H. A biotin deficiency is often connected to thinning hair. Biotin combined with zinc is thought to provide some benefit when it comes to hair loss.


If your hair breaks easily, it might because of a lack of vitamin C in your diet. While you can find vitamin C in a number of fruits, including citrus fruits, and vegetables, one excellent source of the vitamin is berries, including strawberries and blueberries. Vitamin C helps encourage blood flow to the scalp and helps keep the follicles well-nourished.

Orange Vegetables

While greens get a lot of attention, vegetables with an orange hue can also provide a number of nutritional benefits to you and your hair. Carrots, sweet potatoes and pumpkin don’t only share being orange in common. They’re also great sources of beta carotene, which your body converts to vitamin A. Your body then uses the vitamin A to produce sebum, or oil, which helps keep your scalp smooth and itch-free and promotes healthy hair.

What About Supplements?

While it might seem easier to take a pill or supplement than to worry about eating a balanced diet, in the long run, focusing on what you eat, rather than taking a vitamin pill, will help you enjoy a healthy, full head of hair. You can try a supplement, but don’t let it replace a healthy diet.

After hair restoration surgery, you want to do whatever it takes to get and keep a full head of hair. A balanced diet is just one part of the equation. If you have any more questions about hair restoration or about how to help your hair, Dr. Kyle Choe, a hair restoration specialist in Virginia Beach, can help. To schedule a consultation with Dr. Choe, call his practice at (757) 389-5850 today.

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The Choe Center for Facial Plastic Surgery offers state of the art cosmetic and reconstructive surgical care in a private, comfortable and safe setting. Our center is an AAAHC Accredited Office Base Surgery Center staffed by board certified anesthesiologists and experienced nurses. Quality and highest standards define medical staffs at the Choe Center.
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