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I discovered iron deficiency was contributing to my hair loss by accident a few years ago. I stumbled on a bald spot in my crown while taking hair pictures.
Subsequently, I booked an appointment with my doctor. I detailed this experience in Iron Deficiency Hair Loss Treatment & Regrowth.
One of the suggestions my doctor gave then was to significantly increase my intake of iron-rich foods. Iron is a vital mineral, which transports nutrients to the body including the scalp. Even a bit of deficiency can have your hair falling out.
If you aren’t anemic, kudos to you but you can still help your hair growth along by eating iron-rich foods. These are natural sources of iron so there’s no danger of an overload.
Different Forms of Dietary Iron for Hair Loss Recovery
Iron-rich foods fall into two categories – iron derived from meat (heme iron) and iron derived from plants (non-heme iron).
1. Heme Iron
Heme iron is derived from animal protein, which includes beef, poultry, seafood, and fish. Heme iron is more readily absorbed into the body.
2. Non-Heme Iron
Non-heme iron is derived from plant-based sources, which includes foods like grains, beans, legumes, vegetables, fruits, nuts, and seeds. Non-heme iron can also be found in dairy and eggs.
Non-heme iron isn’t absorbed into the body as readily as heme iron, which is why vegetarians or vegans are at risk of low iron levels.
You may want to get a mix of both sources into your diet to get but if you’re a strict vegetarian, ensure you replace what you don’t eat with something equally suitable.
The list below started as 20 iron-rich foods a few years ago but has now grown to over 30 foods today:-
20 Plus Iron Rich Foods for Optimal Hair Growth
- Avocados
- Apricots
- Baked potatoes
- Beans
- Beetroot
- Blackstrap molasses
- Broccoli
- Chickpeas
- Clams
- Dairy products
- Dark chocolate
- Eggs
- Guava
- Lamb
- Liver
- Lean Meat
- Lentils
- Nuts
- Oysters
- Prunes
- Pumpkins
- Pumpkin seeds
- Raisins
- Soybeans
- Sunflower seeds
- Sweet Potatoes
- Spinach
- Turkey
- Tofu
- Whole grains
You don’t have to eat more or less of any of above. Including each one across the board in your diet is more than enough to see a change in your hair and general body health.
If you enjoyed this post, you’ll be interested in The Ultimate Hair Growth Guide, a comprehensive tool for recovering from hair loss, regrowing bald spots and filling in thin areas of your scalp.
There’s a whole chapter in there dedicated to what you need to eat and in what amounts for optimal hair growth. Learn more and grab your discounted copy HERE.
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