What You Should Eat for Maintaining Beautiful Hair

What You Should Eat for Maintaining Beautiful Hair

Dr. Melissa Piliang from the Cleveland Clinic states nutrition is “the foundation of our wellness” and thus, very important to maintaining healthy hair. In fact healthy fats, such as avocados and olive oil, help give hair the beautiful shining quality many people strive for.

Avoiding the different diet trends and instead maintaining a well balanced diet, such as the
Mediterranean style diet, is recommended by Dr. Piliang to avoid problems with health and
vitamin/mineral deficiencies which can lead to hair damage. She also recommends maintaining at least 60-80 grams of protein intake/day for healthy hair growth.

Vitamin and mineral deficiencies are common causes of problems with hair. For example, patients with hair loss are screened for iron deficiency, as iron is an essential mineral for hair growth. Dr. Piliang states red meat is a great source of not only iron but also zinc, which is also very important for hair health. One vitamin that is specifically good for hair regrowth according to Dr. Piliang is vitamin D. The NIH states foods such as fatty fish (trout, salmon, etc), milk, mushrooms, as well as almond, soy, and oat milks have the highest vitamin D content.

If you’re concerned about vitamin deficiencies or having hair loss problems talk to your health care provider. They can screen you for vitamin deficiencies as well as recommend nutritionists in your area to help you achieve a well balanced diet for optimal hair health.


  1. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – vitamin D. NIH
    Office of Dietary Supplements. Retrieved January 20, 2022, from
  2. Hair, skin & nails: The window to your health with dr. Melissa Piliang. Cleveland Clinic. (n.d.). Retrieved
    January 20, 2022, from

This article reviewed by Dr. Jim Liu, MD and Ms. Deb Dooley, APRN.

There’s nothing more important than our good health – that’s our principal capital asset.

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