3. Mushrooms

Cooked Mushrooms

Mushrooms are high in dietary copper. Copper plays an essential role in many body processes, including the development of red blood cells, smooth functioning of the nervous system, and bone strength. This mineral also helps keep your hair healthy by improving the absorption of dietary iron. Enjoy shiitake mushrooms in a stir-fry or added to soups and stews. Grill hearty portobello mushrooms for a savory alternative to grilled meat that provides protein, iron, and folate.

2. Whole Grains


Whole grains are essential for good health in that they provide the fiber necessary for good digestion and a feeling of fullness and satisfaction. These grains also contain many wholesome nutrients that bolster your body and contribute to good hair health. One cup of cooked, pearled barley contains 12% of your daily iron requirements in addition to manganese, selenium, niacin, and folate. Fortified whole-grain cereals provide a daily dose of iron. Oats are high in fiber and are an excellent source of iron, zinc, and omega-3 fatty acids.

1. Liver

Raw Liver Gross

Organ meats such as liver are rich in protein and packed with iron. Iron is essential for healthy red blood cells and oxygen-rich blood. Since liver is high in cholesterol, you should avoid eating this meat more than once per week. However, an occasional 3-ounce serving of this meat can contribute to healthy skin and hair. If you enjoy liver, you may enjoy an occasional treat of liver and onions. However, if the thought of liver makes you turn up your nose, there are plenty of plant-based proteins you can turn to instead.

Related: Top 10 Natural Treatments for Thinning Hair


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