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Hair Wellness Through Meal Plans for Budgeting Busy Queens

Hair Wellness Through Meal Plans for Budgeting Busy Queens

Rent continues to outpace wages, debt is at an all-time high, and the average American lives check to check with minimal savings. Many women are leaving the workforce to mitigate the cost of daycare, and too many families are struggling to provide their basic needs. And while life is expensive, hair health doesn’t have to be. With limited funds, you can still invest in your healthy future by committing to wholesome, nutritious foods and an active lifestyle. We will save the exercise convo for another blog, but let’s talk about food. 

Specific vitamins and minerals play crucial roles in healthy hair growth. They contribute not just to hair growth but also to its strength, shine, and overall health. Here's a list of essential vitamins and minerals for hair growth and the reasons why they are important:


Vitamin A - Why It's Important: Vitamin A helps skin glands produce sebum, an oily substance that moisturizes the scalp and keeps hair healthy. While adequate levels of Vitamin A support the right amount of sebum production, it’s important to note that both deficiency and excess of Vitamin A can lead to scalp and hair health issues. A deficiency in Vitamin A may lead to a dry and itchy scalp, while excess Vitamin A can contribute to hair loss and other health issues.

Sources: Carrots, sweet potatoes, spinach, broccoli, apricot, mango, pumpkin, red peppers, kale, and animal products like milk, eggs, and yogurt

B-Vitamins - Why They're Important: One of the best-known B vitamins for hair health is Biotin, essential for producing a hair protein called keratin. Other B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.

Sources: Whole grains, almonds, meat, fish, seafood, and dark, leafy greens

Vitamin C - Why It's Important: Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. It also plays a crucial role in collagen production and iron absorption, two factors essential for hair growth.

Sources: Strawberries, peppers, guavas, and citrus fruits

Vitamin D - Why It's Important: Low vitamin D levels are linked to alopecia, a technical term for hair loss. Vitamin D may help create new follicles - the tiny pores in the scalp where new hair can grow.

Sources: Fatty fish, cod liver oil, some mushrooms, fortified foods, and sunlight

Vitamin E -Why It's Important: Like Vitamin C, Vitamin E is an antioxidant that can prevent oxidative stress. It has been shown to improve hair growth in people with hair loss.

Sources: Sunflower seeds, almonds, spinach, and avocados


Iron - Why It's Important: Iron helps red blood cells carry oxygen to your cells, making it an essential mineral for many bodily functions, including hair growth. Iron deficiency, which causes anemia, is a major cause of hair loss.

Sources: Red meat, fortified cereals, spinach, lentils, and beans

Zinc - Why It's Important: Zinc plays a role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency.

Sources: Beef, spinach, wheat germ, pumpkin seeds, and lentils

Selenium - Why It's Important: Selenium is involved in the creation of hair. It plays a role in preventing hair loss due to its antioxidant properties, helping to reduce oxidative stress on the body. It is best consumed in moderation and excluded from supplements as too much selenium can result in generalized hair loss, as well as blistering skin lesions, gastrointestinal symptoms, and memory difficulties. 

Sources: Brazil nuts, seafood, and meats

Omega-3 Fatty Acids - Why They're Important: Omega-3s are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated.

Sources: Flaxseeds, chia seeds, fish like salmon and mackerel, and walnuts

Now that we have a general idea of what foods our hair might love, what are some healthy meal options?
  • Eggs: Rich in protein and biotin, crucial for hair growth and overall health.
  • Greek Yogurt: High in protein and vitamin B5 (pantothenic acid), which aids blood flow to the scalp and hair growth. Buy it plain, and add a spoonful of local honey for a healthy dose of sugar.
  • Spinach Smoothies: Spinach is high in iron, folate, and vitamins A and C, which promote hair growth. Blend with bananas and almond milk for a nutritious smoothie.
  • Oatmeal: Oats are rich in fiber, zinc, iron, and omega-3 fatty acids that support hair health.
  • Nuts and Seeds: Sprinkle chia seeds, flaxseeds, or almonds on your oatmeal or yogurt for added omega-3 and zinc.
  • Quinoa Salad: Quinoa is a complete protein and rich in antioxidants. Mix with spinach, tomatoes, and cucumbers for a nutrient-rich lunch. Add sun-dried tomatoes and mixed peppers for sweetness and olives or capers for a salty surprise.
  • Lentil Soup: Lentils are a great source of protein, iron, and zinc, vital for hair health. For added benefits, a good lentil soup might include carrots, onions, garlic, spices, sweet potatoes, and turmeric. Garnish it with black pepper to activate the anti-inflammatory powers of the turmeric.
  • Chicken or Tofu Stir-Fry: Both chicken and tofu are excellent protein sources. Use a variety of vegetables like bell peppers and broccoli to add vitamins and minerals. Season with fresh or dried herbs to help fight inflammation.
  • Carrots and Hummus: Carrots are rich in vitamin A, essential for healthy hair. Hummus provides protein, and carrots can be substituted with celery, bell peppers, snap peas, or cucumbers.
  • Berries and Nuts: Berries are packed with antioxidants and vitamin C. Pair with nuts for healthy fats and protein.
  • Avocado Toast: Avocados are rich in vitamin E and healthy fats essential for hair health. Pair with sourdough bread toasted with olive oil for more good fat and beneficial gut bacteria. 
  • Grilled Salmon with Quinoa and Kimchi:
    • Salmon: Provides high-quality protein and omega-3 fatty acids beneficial for heart and brain health. You can replace it with any available fish or lean protein in your area.
    • Quinoa: A gluten-free grain high in protein, fiber, and all nine essential amino acids. Cook it with bone broth instead of water for more flavor.
    • Kimchi: A fermented vegetable dish that introduces probiotics to support gut health. You can substitute any fermented vegetable here.
    • Serve with: A side of sauteed broccoli or spinach for an extra dose of vitamins and minerals, and season with grated ginger, soy sauce, and garlic for flavor and a nutrient boost.
    • Beef and Mixed Bean Chili
      • Beef: Choose lean cuts for high-quality protein. You can also substitute with ground pork, chicken, or turkey.
      • Mixed Beans: Include kidney beans, black beans, and chickpeas for protein, fiber, and iron.
      • Tomatoes and Bell Peppers: Add vitamin C, potassium, and antioxidants.
      • Serve with: A side of avocado and whole-grain tortilla chips for healthy fats and extra fiber.
      • Greek Yogurt Marinated Chicken Skewers
        • Greek Yogurt: Acts as a tenderizer for the chicken and adds probiotics. Include spices for flavor and anti-inflammatory properties.
        • Chicken: Provides lean protein.
        • Vegetables for Skewers: Zucchini, cherry tomatoes, mushrooms, and bell peppers.
        • Serve with: A cucumber and dill salad dressed with olive oil and lemon juice for a refreshing side.
        • Eggplant and Chickpea Ratatouille
          • Eggplant and Chickpeas: Offer fiber, protein, and essential nutrients. Roast the eggplant separately with salt, pepper, and olive oil before sauteeing it with the other ingredients for a better flavor.
          • Tomatoes, Zucchini, and Bell Peppers: Contribute to the dish’s vitamin and mineral content.
          • Serve over: A bed of farro or barley for whole grains and a nutty flavor.
        This list only touches the surface of meals built with fresh ingredients mainly found in the produce section, but we hope it provides a basic blueprint for what types of groceries to buy for optimum hair wellness. It’s best to focus on protein-rich sources for breakfast to help keep you feeling satisfied throughout the day. We also encourage buying in bulk whenever possible to save money, grow what you can on your own, and freeze whatever you can’t consume immediately. Planning meals around sales and seasonal eating is another way to save.  
        Cooking at home as much as possible can become an artistic outlet, and getting creative with leftovers for breakfast and lunch is fun. Last night’s sauteed veggies shine beautifully with an over-medium egg on top. Top it with some chili crisp for added flavor. You’ll love the way you feel, and your hair will be healthy because of it.