Maintain Your Beard Growth with a Good Diet

There is no better medicine than good nutrition. Maintaining a healthy diet is essential to provide your body with the nutrients it needs, and your beard is no exception. Today on the Hairfix blog, we bring you a guide on the most important nutrients for hair health and the recommended foods for beard growth. Keep reading!

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Nutrients Your Beard Needs

Just like the rest of your hair, your beard needs minerals, vitamins, amino acids, proteins, and fatty acids to stay healthy and strong. The most important ones are:

Vitamins

Vitamins are essential nutrients for hair health and growth, especially:

Vitamin A

A powerful antioxidant that keeps hair youthful by hydrating it and regulating sebum production. Found in foods such as milk, eggs, liver, fatty fish, spinach, carrots, broccoli, mango, papaya, melon, orange, pumpkin, yogurt, and beef.

A deficiency of this vitamin causes dry, itchy skin, hair loss, and an aged appearance.

Vitamin B

The B vitamin group is essential for skin and hair health, especially B3, B6, B7, and B12:

Vitamin B3 or niacin: Contributes to keratin metabolism, a protein that strengthens hair fibers, making them more resilient. It also aids in skin regeneration and blood circulation, promoting hair growth. Found in eggs, leafy greens, legumes, chicken, fish, beef, and liver.
Vitamin B6 or pyridoxine: Produces melanin that gives hair its color, strengthens it, and helps prevent hair loss. Found in chicken, liver, pork, fish, bananas, whole grains, vegetables, and fruits.
Vitamin B7 or biotin: One of the most important nutrients for hair and skin health as it stimulates keratin production, reduces breakage, increases blood circulation, and promotes hair growth. Found in nuts, tuna, salmon, sardines, egg yolk, broccoli, and dairy.
B12, cobalamin, or cyanocobalamin: Helps regenerate scalp cells and hair follicles, improves nutrient transport through circulation, and stimulates tissue regeneration. Found in beef liver, beef, chicken, pork, eggs, seafood, and dairy.

Vitamin B12 is essential for hair because it helps regenerate scalp cells and hair follicles. It also supports red blood cell production, which transports nutrients to hair. A deficiency can cause premature graying, changes in texture, and thinning of hair and beard.

Vitamin C

A powerful antioxidant that protects hair from damage, stimulates collagen production, promotes growth, strengthens hair follicles, balances sebum production, and adds shine and softness to hair.
Found in citrus fruits like lemon, orange, tangerine, kiwi, as well as peppers, cauliflower, and broccoli.

Vitamin E

Also known as tocopherol, it is a crucial antioxidant for skin and hair, stimulating blood circulation, strengthening hair, increasing density, preventing hair loss, improving appearance, texture, and softness, and reducing damage from stress and free radicals.

Found in foods such as nuts, wheat germ, soy, coconut, avocado, pepper, olive oil, peppers, mango, kiwi, salmon, fatty fish, among others.

Minerals

Minerals are also essential nutrients for hair and beard health, especially:

Zinc: Helps strengthen hair, promotes keratin synthesis, prevents premature aging, and preserves natural pigmentation. Found in eggs, meat, fish, and nuts.
Iron: A key nutrient for oxygen and nutrient transport to the scalp through blood. Found in red meats, spinach, and vegetables.
Calcium: Important for preventing hair breakage. For beards, it helps maintain resistance, hardness, and strength. Found in dairy, fatty fish, eggs, spinach, and nuts like almonds and walnuts.

Proteins

Proteins are essential for hair health as they form part of its structure. Hair is composed of 70% water, 28% proteins, and 2% lipids; the most abundant protein is keratin, made up of amino acids like L-cystine.

Given their importance, proteins should be part of a beard growth diet, especially from foods like eggs, fish (salmon, tuna, mackerel), lean meats (beef, chicken, turkey), legumes (lentils, beans), nuts (almonds, walnuts), and dairy (milk, yogurt, cheese).

Get Your Dream Beard with Hairfix

If your beard grows irregularly, leaving “patches” on your face, at Hairfix Hair Restoration Clinic, you will find beard graft treatments to achieve the lumberjack look you dream of.

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We also offer capillary mesotherapy to nourish your hair and stimulate growth.
Contact us through the contact form or WhatsApp button, schedule your appointment, and achieve spectacular results with Hairfix.

Dra. Karla Saldívar

Dr. Karla Saldívar is a teacher in Clinical Nutrition and an expert in hair grafting on the head, beard and eyebrows, as well as hair mesotherapy to increase density and improve hair quality. Graduated and graduated from the Centro de Estudios Universitarios Xochicalco, Campus Tijuana, Mexico, Dr. Karla Saldívar has trained with the best hair restoration doctors nationwide, in addition to her extensive experience in the use of artistic and technological skills. Her priority is to help her patients to recover not only their hair, but their safety and self-esteem, which is why she is characterized by making her patients feel comfortable and providing them with quality care.