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diet plan for hair growth

If you’re aiming for luscious locks, a diet plan for hair growth can help nourish your hair from within. This plan includes foods rich in vitamins and minerals that support hair strength and shine. It’s about eating to make your hair healthier and more resilient.

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Diet plan grocery list

  • Spinach
  • Carrots
  • Sweet potatoes
  • Eggs
  • Salmon
  • Chicken breast
  • Greek yogurt
  • Almonds
  • Walnuts
  • Blueberries
  • Oranges

  • Avocado
  • Pumpkin seeds
  • Sunflower seeds
  • Quinoa
  • Brown rice
  • Oats
  • Chia seeds
  • Broccoli
  • Red bell peppers
  • Tomatoes
  • Lentils

  • Chickpeas
  • Kale
  • Turkey
  • Edamame
  • Cottage cheese
  • Kiwi
  • Mango
  • Garlic
  • Cucumber
  • Zucchini
  • Brussels sprouts

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

A diet plan for hair growth includes foods rich in vitamins and minerals that support hair strength and shine. It focuses on nutrients that help nourish your hair from within, promoting healthier and more resilient locks. This plan helps you achieve better hair growth through your diet.

By incorporating these foods, you can enhance the quality and growth of your hair. It’s about enjoying delicious meals that also benefit your hair health.

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Foods to eat

  • Protein-Rich Foods: Include chicken, eggs, and lentils for the building blocks of strong hair.
  • Omega-3 Fatty Acids: Eat salmon, flaxseeds, and walnuts to support scalp health and hair strength.
  • Vitamin C-Rich Fruits: Choose oranges, strawberries, and bell peppers to help with collagen production.
  • Iron-Rich Foods: Incorporate spinach, lentils, and lean beef to prevent hair loss from iron deficiency.
  • Zinc-Rich Foods: Eat pumpkin seeds, chickpeas, and cashews for healthy hair growth.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • High-Sugar Foods: Avoid candies and sugary snacks that can disrupt hair growth by spiking insulin levels.
  • Trans Fats: Steer clear of processed and fried foods that can contribute to poor scalp health.
  • Alcohol: Limit alcohol as it can dehydrate you and impact hair growth.
  • High-Sodium Foods: Reduce intake of salty snacks and processed meats that can affect overall hair health.
  • Caffeine: Avoid excessive caffeine which can interfere with nutrient absorption important for hair growth.

Main benefits

The diet plan for hair growth includes nutrients that strengthen hair and improve its overall texture. It supports scalp health through foods rich in vitamins and minerals. This plan can also enhance shine and reduce hair breakage by providing essential fatty acids and proteins.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

For the diet plan for hair growth, save by choosing affordable protein sources like eggs and legumes, which support hair health. Buy in bulk when possible, and opt for seasonal fruits and vegetables rich in vitamins. Making your own nutrient-packed smoothies and snacks can also help keep costs down while promoting hair growth.

Download the FREE grocery list for this Diet plan

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Meal Plan for Hair Growth

Day 1

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Grilled chicken breast with quinoa and spinach
  • Dinner: Baked salmon with sweet potatoes and broccoli
  • Snack: Greek yogurt with mango slices

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Smoothie with Greek yogurt, spinach, and blueberries
  • Lunch: Turkey breast with brown rice and red bell peppers
  • Dinner: Baked chicken breast with quinoa and kale
  • Snack: Cottage cheese with kiwi slices

Calories: 1,850  Fat: 60g  Carbs: 200g  Protein: 130g

Day 3

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Lentil salad with cucumber and red bell peppers
  • Dinner: Grilled salmon with sweet potatoes and Brussels sprouts
  • Snack: Apple slices with almond butter

Calories: 1,800  Fat: 65g  Carbs: 190g  Protein: 125g

Day 4

  • Breakfast: Greek yogurt with chia seeds and strawberries
  • Lunch: Turkey and avocado wrap with whole wheat bread
  • Dinner: Baked chicken breast with quinoa and zucchini
  • Snack: Carrot sticks with hummus

Calories: 1,850  Fat: 70g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Smoothie with Greek yogurt, spinach, and blueberries
  • Lunch: Edamame and quinoa salad with spinach and tomatoes
  • Dinner: Grilled salmon with brown rice and broccoli
  • Snack: Cottage cheese with mango slices

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 130g

Day 6

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Chicken breast with lentils and cucumber
  • Dinner: Baked turkey breast with quinoa and kale
  • Snack: Apple slices with walnut butter

Calories: 1,800  Fat: 65g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Salmon and avocado salad with spinach
  • Dinner: Baked chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with mango slices

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 125g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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