Hair Growth Nutrition

Hair Growth Nutrition Healthy Hair Growth Nutrition Introduction

Hair Growth Nutrition Introduction

Proper nutrition and accurate choice of foods is essential for the health of the entire body. A typical American diet — that consists of processed and refined “quick” foods —  is the source of systemic inflammation in the body and scalp. About 88% percent of American population suffers from insulin resistance and related conditions. Insulin resistance which is caused caused by consuming added sugars, starches, processed and refined foods, and multiple snacks per day — is a major cause of systemic inflammation, excess androgen hormones production and poor general metabolism — all paramount to the health of hair follicles.

In this article we would like to suggest a long term solution for the health of hair, as well as skin and the entire body.

1. The first step is to analyze one’s every day eating habits:

1) Analyze time and frequency of meals, snacks and caloric drinks. Analyze whether you are satisfied after your meals and when hunger appears after a full meal.

2) Analyze the type of foods you consume throughout the day:

  • animal and other proteins;
  • starches, especially those coming from grains such as wheat, potatoes and rice;
  • sugary snacks and fruit;
  • milk and milk products;
  • vegetables if any,
  • green vegetables and leafy vegetables;
  • root vegetables.

Here analyze the percentage of the foods you consume that are processed and refined.

2. The second step is to create a defined meal schedule that allows consuming beneficial foods 2-3 times a day and stop snacking* and cheating.


  • Breakfast 8am to 9am
  • Launch 1pm to 2pm
  • Dinner 6pm to 7pm

* Instead of snacking introduce herbal drinks such as teas or herbal infusions that will supply essential antioxidants and minerals.

Defined intervals between meals are very important for long term health and control of blood sugar levels.

3. The third step is to create a weekly meal plan that will allow rotating a variety of healthy proteins, vegetable derived carbs and healthy amount of various fats.

The emphasis should be put towards consuming fats and proteins, with just enough “slow” vegetable derived carbs.

The amount of food you consume daily should be calculated based on your base metabolic rate + additional physical activity. The most important factor is always quality of the foods. The amount of calories from all fats should be around 50%. The amount of calories from animal proteins should be around 30-35%. (somewhere between paleo and keto amounts). The rest of calories should come from vegetables.

You should create a list of DON’T foods and eliminate them from your diet completely and forever.

1) Starches* are natural glues and should be strictly moderated in the diet. The worst type of starches comes from all grains, cereals, breads, beans and corn.

* Acceptable starches come from green and leafy vegetables and some root vegetables such as carrots, yams, and squash, pumpkin, and small amounts of buckwheat (a pseudo cereal).

2) Added sugar foods, sugary dry fruit, sweet fruits, snacks and drinks should be completely eliminated. Some examples of added sugar foods include colas, candy, chocolates, cookies, breads, pies, cakes, milk lattes, juices and most processed semi ready and ready packaged foods. This includes most processed meats, where sugars are added for taste. It’s important to note that all sugar substitutes* should be eliminated as well.

* High quality raw honey can be beneficial in very small amounts.

3) Vegetable oils should be avoided as much as possible due to omega-6 content.

4) Processed meats, packaged and frozen meals, cereals, milk, half and half, protein powders — all contain preservatives, sugars, unhealthy cheap added fats, excess amounts of table salt, and other chemicals and should be avoided.

Next, create a list of DO foods that are beneficial for your health and hair.


  • Organ meats such as kidney, liver and heart are some of the best meats you can consume. Organ meats contain a high amount of vitamins and nutrients readily available for the body.
  • Wild caught sea food contains immense amounts of zinc, omega-3 and high quality proteins. Some examples include wild caught shellfish, salmon, tuna, and white fish. Avoid farmed sea food.
  • Swiss cheese in small amounts can be a good source of protein and healthy fats.
  • Egg yolks can be consumed daily. Avoid egg whites because they are similar to mucopolysaccharides (glues).


  • Choose meats high in fat to reduce insulin spikes.
  • Choose fish high in omega-3 fatty acids.
  • Choose hard cheeses and egg yolks.
  • Add supplemental fats such as pumpkin seed oil, sour cream and real high quality butter.
  • Add Omega-3 supplements such as code liver oil and ‘high vitamin butter oil’.

Vegetable carbohydrates:

  • Choose only quality, organic vegetables and greens such as cauliflower, zucchini, pumpkin, broccoli, carrots, beets, artichoke, and a bit of green peas.
  • An addition of baby spinach, leafy greens, and tomatoes should be enough to supply most of the necessary carbs and fibers to above.
  • And occasional apple, orange and honey tea is also not a problem.
  • Two main variety of vegetables are — green vegetables rich in chlorophyll vs red/orange vegetables rich in carotenoids.


  • The best source of hydration are herbal teas, infusions and pure water (not tap water which contains chlorine and fluoride). You can add a tad of apple cider vinegar, lemon and honey to your water if needed for a quick “snack”.
  • Vegetable freshly squeezed juicing is a good addition to hydration such as carrot juice, beetroot juice and most green vegetable juices. They must be organic and prepared at home if you decide to supplement yourself with juicing.
  • Overall you should consume around 2 liters of liquid daily.

Vitamins and supplements: since most of the commonly sold vitamins are synthetic, choose only those vitamins that come from natural sources such as fish oil (vitamins A, E, Omega-3), Vitamin C from whole foods, and so on. Avoid any sorts of multi-vitamins.

With a good diet you should be able to consume appropriate amounts of vitamins, minerals and other micronutrients. Vitamin D is also very important and can reduce inflammation. Some desired antioxidants include glutathione, flavonoids, tannins, phenols and lignans – the best sources come from vegetables.

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When it comes to restoring health and wellness, there is an emphasis on building a strong connection with the patient, allowing for more in-depth and personalized care. We offer our services to the residents of West Palm Beach, Wellington, Acreage, Loxahatchee, Lake Worth and surrounding areas.

Disclaimer: All information on this site is for informative purposes only. It is not intended to be medical advice and it is not a substitute for professional medical advice. Any/all communications through this website do not constitute a doctor-patient relationship. Images may not be copied, printed or otherwise disseminated without express permission from Vista Wellness MD.

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