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3 Nutrition Tips for Healthy Hair GrowtH

As a nutritionist, I get asked about a lot of things but one topic that seems to always be on everyone’s head (pun intended ofc) is hair. Specifically, “how can I improve my hair quality?”.


The answer almost always comes back to nutrition for healthy hair growth. Whether you want a boyfriend bob, butterfly cut or highlights that look natural, you first want healthy hair. 



Tip 1: The Best Foods for Healthy Hair Growth 


Your hair is not just about what you put on it (serums, conditioners or any other fancy products) it’s also about what you feed your body. Healthy hair starts on your plate. The nutrients that you eat help to support your scalp, hair follicles, and the natural hair growth cycle.


For healthy hair growth, it is important to have enough protein, iron, Omega 3 fats, zinc, biotin and vitamin D through the foods that we eat.  Under-eating, (yes…those crash diets or even skipping meals because you are in a rush can affect your hair…) low protein, low iron stores, stress, and nutrient gaps can all show up in your hair and scalp as extra shedding or weaker hair follicles. In fact, iron deficiency is one of the most common nutritional causes of hair loss in women.


Hair is not essential for survival, so when your body is stressed, depleted, or undernourished, hair can be one of the first places that we notice it. Working with a nutritionist can help you identify any gaps before they even show up in your hair. 


Foods to include


Healthy hair starts on your plate…. or rather on your weekly grocery list that you prepare ahead of time. Try to include a variety of these foods throughout the week, as these nutrients work together to nourish your scalp, stronger strands from the inside out.


Protein

Eggs, Greek yogurt, lentils, tofu/tempeh, fish or chicken.


Iron-rich foods

Lentils, spinach, pumpkin seeds, beans, red meat or sardines.


Omega-3 fats

Salmon, sardines, chia seeds, flaxseeds, walnuts or hemp seeds.


Zinc

Pumpkin seeds, chickpeas, lentils, eggs, oysters or beef.


Biotin 

Egg yolk (one one of the richest natural sources…but please cook them:)), salmon, sweet potato, almonds, walnuts and sunflower seeds (make a trail mix), mushrooms & beef liver (if that’s your vibe) 


Vitamin D support 

(obviously getting sunlight when you can and eating the below foods as extra support)Salmon, sardines, egg yolks, fortified milk or plant milk, and UV-exposed or vitamin D-enriched mushrooms such as portobello, cremini, button or shiitake.


These are my fave fruits (maybe yours too?) to also add to your grocery list: 


  • Vitamin C: oranges, lime, strawberries, kiwi, grapefruit, pineapples, and mangos that support collagen formation, and help your body to absorb plant-based iron.


  • Antioxidant Protection: blueberries, pomegranates, grapes, cherries, strawberries, plums. fruits help to protect the scalp and follicles from oxidative stress.


  • Hydration + healthy fats: Avocados, papaya, peaches, apricots, and mangos provide healthy fats, hydration, and vitamins to support a nourished scalp environment.


  • Strength & breakage support: bananas, apples, dates, cherries, and apricots as they have minerals, fiber, antioxidants, and supportive nutrients for stronger-looking hair.


Tip 2: How Sleep Affects Hair Growth (yes, really)


During deep sleep, your body is in repair mode. This is when your body releases growth hormone, supports recovery, regulates inflammation, and helps to create the environment that your hair follicles need to stay healthy.


Your deepest, most restorative sleep usually happens in the first half of the night, which is why sticking to a consistent bedtime matters. Of course, you can still pass your bedtime every now and then… JOY is, after all, a key factor in our happiness.


You know the drill… aim to be in bed or asleep around 10:00–10:30 PM when possible (ok ok…11PM worst case), …preferably without your phone, iPad, or computer.


Sleep helps regulate your stress hormones, inflammation, and your body’s natural rhythm. When your sleep is fragmented or stress is high, your hair growth cycle may be affected, which can show up as slower growth or extra shedding weeks or months later.  Yes, I know we all have this at times throughout the year, that is why creating a sleep ritual that helps you stay consistent is so important. 


Sleep deprivation (aka:  scrolling until 3 am) raises the body’s main stress hormone <cortisol> so improving your sleep can help lower your cortisol and help reset the hair growth cycle. This is the same reason chronic stress can trigger a type of hair shedding called telogen effluvium, where more hairs than usual enter the resting phase at once.  


Easy sleep tips to try:


  • Keep your sleep and wake time as consistent as possible, aiming to be tucked in by 11PM


  • Do a gentle 2-minute scalp massage before bed, maybe add on a 10 min legs up the wall as you do some deep breathing


  • Keep your bedroom cool and dark, and use a sleep mask if your room is not completely dark. ($9.99 on Amazon) Darkness helps support melatonin production, while a cool room can help you sleep more deeply and wake up feeling more restored.


If stress, sleep disruption or nutrient gaps are showing up in your hair, it might be time for a closer look at what your body needs. Book a nutrition consultation to get started. 



Tip 3: Scalp Health and Hair Care Habits 


Yes….be loving with your hair! After all your hair wants attention too.  Invest in a good brush, and brush your hair every day.  Brushing your hair slowly can act like a scalp massage supporting circulation and also help distribute natural hair oils, which helps to moisturize and protect your hair.  


Just remember gentle is key, no aggressive brushing, ripping through knots, and definitely no “100 strokes” a day.  (and this one is a little sensitive… but I would definitely BYOB to the hairdresser) *bring your own brush


A few other loving hair habits:


  • Try not to go to bed with soaking wet hair as it is more fragile, and tossing and turning on a pillow can create more friction, tangling, and breakage.


  • Let your hair air-dry at least half way before styling, when you can. Less heat, less tension, and less rushing means a little more kindness for your strands.


  • And yes… tight buns and slicked-back ponytails look fabulous, but wearing them too often can be stressful for your scalp and hairline. Give your roots a break with looser styles when possible.


  • Also, don’t forget your scalp. Protect your hair and scalp from the sun by wearing a hat on sunny days, especially if your part line is exposed. Your scalp is gold for healthy hair… and yes, your scalp can burn too ;)


Two strands of brown hair arranged into a heart shape on wrinkled white fabric, soft and romantic mood.

Lastly...(and this is actually a big one) but I left it last so we can all have a big glass of water after reading this blog 🤭 Drinking enough water is one of those simple habits that supports your whole body and your hair benefits from that too.


Adequate hydration helps support healthy circulation, which allows oxygen and nutrients to move through the body, including to the scalp. It also supports your body’s natural detoxification systems through the kidneys and liver, and may help prevent dryness that can make hair feel more brittle.


Keep in mind simply drinking more water alone will not make your hair grow faster, but if you are dehydrated…your scalp, skin, energy, digestion, and overall wellness can all feel the effects.

 

Healthy hair grows🪴 best in a well-nourished, well rested and well-hydrated body…with a double serving of extra TLC of course.



Frequently Asked Questions 


What foods help hair grow faster?


Sadly, there is no one magic food that tastes like chocolate, looks like a strawberry matcha, and turns us into Rapunzel in a matter of days… however, getting the right nutrients from the foods mentioned above (see above) can help create the conditions for healthy hair growth.


Can diet affect hair loss?


YES… hair is not essential for survival, so when your body is under stress, undernourished, low in protein, or missing key nutrients, hair growth can be affected. According to the American Academy of Dermatology, "not getting enough protein, iron, biotin, or zinc may contribute to noticeable hair loss, and hair can often regrow once those gaps are corrected."


How long does it take to see results from dietary changes?


This is the question where we all want the answer to be “5 days”… however, hair growth is like a solid relationship… slow :) so give it time. If you have hair shedding that is related to illness, stress, or a nutritional gap, it may take 3 to 6 months to see improvement, and sometimes longer.



Work With a Nutritionist 


If you’re noticing changes in your hair and want to better understand what your body needs, I work with clients at Peridot Wellness in downtown Toronto to help uncover nutritional gaps and build a practical plan that works for your lifestyle! 


Book a nutrition consultation here or learn more about nutrition at Peridot.  


Xo

Peline



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