Iron is an essential nutrient that plays a vital role in our health, particularly in carrying oxygen throughout the body. When it comes to your tresses, iron deficiency is a well known cause of hair loss. Iron deficiency may lead to hair loss due to its role in DNA synthesis, as the hair follicle matrix cells are among the most rapidly dividing cells in the body. In addition, many of the genes identified in the human hair follicle may be regulated by iron.
So how do you know if you’re getting enough iron? Luckily, you can easily meet your iron needs by eating a wide variety of whole foods like shellfish, fish, turkey, lean beef, eggs, lentils, tofu, beans, nuts, seeds and whole grains. Here’s a sample menu of how you can meet your iron needs:
- Breakfast – oatmeal with ground flaxseeds and fruit
- Lunch – Mediterranean salad topped with tuna, lentils and olives
- Snacks – walnuts or pumpkin seeds with fruit, or air popped popcorn sprinkled with nutritional yeast
- Dinner – Kale & Mushroom Salmon Burger or Pan seared salmon with quinoa and roasted broccoli
- Dessert – Enjoy an after dinner treat of a few squares of 70% dark chocolate with almonds
For proper hair growth, focus on food sources or iron, as repeated high-dose iron supplementation can lead to serious complications, such as live failure and even death. These food sources also provide adequate protein, which is also essential for hair growth. So eat well and nourish your hair from the inside out!
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Want a recipe for a tasty Kale and Mushroom Salmon Burger? Find it here: Recipe