Iron is a metallic element that is vital for all major aspects of our lives. By weight, it is the most abundant element on earth and forms most of the earth’s crust and core. Iron is also a vital element inside of us. Iron is heavily present in hemoglobin, a substance in red blood cells that is responsible for carrying oxygen around the body. Hemoglobin helps cells to repair and replicate, including the cells responsible for hair growth. If hemoglobin cannot do its job, hair loss can result.

Women are especially prone to iron deficiency, and therefore, iron deficiency hair loss. This is because women require more iron in their daily diet thanks to a monthly menstrual cycle that depletes iron levels. Hair loss isn’t the only sign of an iron deficiency, though. If you think you might be low in iron, look for other symptoms like fatigue, brittle nails, pale skin, and a lower-than-normal body temperature.

Thankfully, iron deficiency hair loss is relatively easy to combat with the right foods and supplements! Keep reading to learn about the foods that are jam-packed with iron for healthy hair, skin, and nails!

Iron-Rich Foods Your Hair Will Thank You For 


Popeye’s love for spinach might have given him beefy arms, but you would think all that iron in spinach would have done a little something for his hair, too. One cup of cooked spinach boasts a hearty 6 mg of iron along with other healthy vitamins and minerals. Cook it with a pat of butter for a tasty side, incorporate it into a pasta or an omelet, or make a spinach-heavy salad.

Pumpkin Seeds

Move over, pumpkin spiced latte - we’re looking for pumpkin seeds today! Just a fourth of a cup of pumpkin seeds boasts 2mg or iron. Roast the seeds and snack on them throughout the day, use them in muffins, or throw them on top of a slice of avocado toast.


Not only are chickpeas a great source of protein for vegetarians, they are also packed with about 5mg of iron per cup. Throw them in a salad or pasta dish or make some homemade hummus!

Liver Meat

A lot of people these days turn away from eating organ meat, but the liver, in particular, is one of the most nutrient-rich foods on the planet — especially for iron. However, liver is high in cholesterol, saturated fat, and vitamin A, all of which can have negative effects if you consume too much. However, most people can eat liver in moderation with no problem.


Most shellfish are rich in iron, but mussels, clams, and oysters take the cake with over 3.5mg of iron in just 3 ounces. Cook up a tasty chowder or seafood pasta to reap the benefits of these tasty mollusks.

Other Ways To Get Your Daily Dose Of Iron

Your hair needs a lot of vitamins and minerals to grow healthy and strong, and thankfully we can help with that! In addition to a line of hair growth products, Nourish Beaute also offers hair growth vitamins that are packed with twenty-four active ingredients to encourage hair growth, including DHT blockers like saw palmetto and green tea. These supplements, along with a balanced diet full of healthy foods, can help nourish your hair from the inside while our hair growth shampoo and conditioner nourish it from the outside!

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