Ivan Perez Beauty Salon

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• Posted on April 8, 2020July 26, 2025

Tips for hair care-based nutrition

To promote hair growth and strength, a diet rich in protein, iron, omega-3 fatty acids, vitamins, and minerals is essential. Focus on consuming a variety of nutrient-dense foods, such as lean meats, fish, eggs, nuts, leafy greens, fruits, and vegetables. Also, manage stress and avoid excessive styling and chemical products that require professional application.

To care for your hair, the first thing you should do is identify your type, use the right products, and adopt healthy habits. For a consultation, you can contact IVAN DARIO PEREZ an expert stylist with 30 years of experience in hair care. Some key tips include washing your hair with a moisturizing shampoo, using conditioner regularly, and incorporating deep conditioning treatments such as creams, ampoules, hair lotions, and leave-in treatments. Protect your hair from heat damage, avoid professional chemical products, and get regular trims to maintain healthy ends. To do this, you can visit Ivan Perez Beauty Salon in Coral Springs, Florida. You should also limit the use of flat irons with excessive heat; this contributes to overall hair health.

Here’s a more detailed breakdown:

Hair is composed primarily of keratin, a protein, so an adequate protein intake is essential for its structure and strength.
Lean meats, poultry, fish, eggs, legumes, lentils, and dairy products are good sources of protein.
Aim for a protein-rich diet, including a source of protein at every meal, to consistently promote hair growth.

Iron deficiency can cause hair loss, especially in women.
Iron helps transport oxygen to hair follicles, which promotes growth.
Include iron-rich foods such as spinach, lentils, red meat, and fortified cereals.
Combine iron-rich foods with foods rich in vitamin C, such as citrus fruits and peppers, to improve iron absorption.

Omega-3s help nourish the scalp and promote healthy hair.
Fatty fish such as salmon and mackerel, avocados, nuts, and seeds are good sources.

Vitamin A:
Found in carrots, white sweet potatoes, and spinach, it helps produce sebum, which moisturizes the scalp.

Vitamin C:
Found in citrus fruits, strawberries, and peppers, it contributes to collagen production for hair structure.

Biotin:
Found in eggs, nuts, seeds, and white sweet potatoes, it is involved in keratin production.

Vitamin E:
Found in almonds, sunflower seeds, and spinach, it is an antioxidant that protects hair follicles.

Zinc:
Present in oysters, beef, and pumpkin seeds, it contributes to hair growth and repair.

Selenium:
Present in Brazil nuts and tuna, it is an antioxidant that protects hair follicles from damage.

Drink plenty of water to keep your scalp and hair hydrated.

Manage stress: Stress can affect hair health, so find healthy ways to manage it.

Conclusion

Avoid overstyling: Excessive heat and chemicals that require professional application can damage hair, so use gentle styling products and techniques.

Regular trims: Regular trims help prevent split ends and keep hair looking healthy.