Foods Rich in Iron for Hair Growth

Statistically black women are two to three times more likely to suffer from Iron deficiency than women of other demographics.

Being anaemic impacts one’s overall health, and hair. And as a newbie natural, (or even a seasoned one), nothing puts a spanner in one’s hair growth journey than hair loss, bald spots or thinning because of low iron levels.

But you do not have to suffer in silence anymore. 

NaHaZo has compiled the following tasty iron rich recipes that you can incorporate into your diet to improve your iron levels:-

*Pssst, check out our Ultimate Guide: 17 Super Foods to Combat Hair Loss to bring you up to speed on the good hair foods that will see your hair move from length to length.

1. Foods that limit Iron absorption

First and foremost, it is important to know the foods that limit the absorption of Iron by your body. Thereafter, you need to stay away from them / limit your intake.

The foods that limit your body’s ability to absorb Iron are:-

• Red wine
• Coffee
• Tea
• Calcium rich supplements

It is a good idea to look for alternatives to these beverages. There are a number of alternative herbal teas that you can add to your diet which will not impact your iron levels. 

2. Foods that maximise Iron absorption

There are certain foods that, when consumed together with an Iron-rich diet, help to maximise the absorption of Iron by your body. 

Specifically any foods that are rich in Vitamin C can help your body in absorbing Iron such as:-

🌺Capsicum

🌺Green leafy vegetables

🌺Melons

🌺Berries.

3. Five Recipes Rich in Iron for Hair Growth

The following five Iron-rich recipes will allow you to increase your Iron levels, and by default, the health of your hair.

3.1 Berry Smoothie with Oats

This breakfast power punch is a great go-to when you need to dash out the door first thing in the morning. You can also prepare it the night before and grab it on your way out.

You will need:-

• Frozen blackberries (or other berries of your choice)
• Oats
• Greek Yoghurt
• Ice (optional)
• Honey (optional)

Pulse all ingredients in the blender, until you get to the desired consistency. You can add water if it is too thick.

For extra iron, you can add a few raw spinach leaves, toast to your Iron levels and then drink up!

Easy, peasy smoothie eezy.

3.2 Oats Power Bowl

This is a particular favourite of NaHaZo and like the smoothie, you can prepare it the night before and let it sit in the fridge.

It is also a quick breakfast that you can easily prepare in the morning. 

You will need:-

• Oats
• Greek Yoghurt
• Almonds
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Fruits (for the Vitamin C)
• Honey (optional)

Place the oats, nuts and fruit in a bowl, drizzle Greek yoghurt over it (plus some honey, if your like) and voila! You have your iron-rich breakfast bunch bowl. 

Got some Okra in your kitchen? Our DIY Okra Gel for Hair is a game changer as an organic hair gel and is quick and easy to make. 

3.3 Spinach and Egg Omelette

This is a triple punch breakfast, lunch or dinner option, depending on your preference.

You will need:-

• 2 eggs
• 1 cup spinach leaves
• Onion (optional)
• Salt & Paper (for taste)

Add spinach and onions to your scrambled egg and enjoy with a glass of freshly squeezed juice (for your Vitamin C intake).

Got some time on your hands? Try out our DIY Clove Water for Hair and DIY Rice Water for Hair to strengthen your strands from the outside in. 

3.4 Steak spinach salad

This recipe adds some protein to your diet, and is a quick, light mean should you have some leftover steak in the fridge.

You will need:-

• A thin cut of steak
• 2 cups spinach
• 1 tbs pumpkin seeds
• 1 handful chopped cherry tomatoes
• Thin pieces of mango (optional)
• Dressing (of your choice)

Cook your steak to the desired tenderness and then set aside. You can then assemble your salad by tossing the washed spinach, tomatoes, pumpkin seeds and sliced mango together.

Then add thinly sliced pieces of steak, drizzle with dressing – chef’s kiss.

An Iron rich easy meal!

Want to get in your Iron, but not sure what salad will give you the boost you need. Our Carrot & Beetroot Salad: Iron for Hair Growth is a quick and easy recipe to add to your weekly menu. 

3.5 Salmon on toast, with Avocado

This recipe will have you licking your fingers.

You will need:-

• Salmon
• Toast
• Oil
• Mozzarella Cheese
• Avocado
• Lemon

Drizzle a bit of oil on a pan and then place the bread onto it to toast lightly.  After 2 – 4 minutes (or after the cheese has melted), remove from the pan. 

You can then add the slivers of avocado and salmon onto the toast, drizzle with lemon juice and yummy in your tummy, enjoy your meal!

This is a great go-to light lunch or quick dinner idea that allows you to get in your daily iron intake.

The last word

Despite setbacks due to Iron deficiency, it is always good to remember that your hair journey should be a fun one. And it should be more about your overall health, and not only the length of your hair.  

Because when you have health, length always invariably follows, as long as you incorporate the right hair practices.

What has your experience been dealing with Iron deficiency during your hair journey? Any tips and hacks you have learnt along the way. Share your insights and journey with us. 

Here is to a natural hair journey that starts from the inside out.

Happy naturaling, ladies.