IN THE LAB 10.08.2023
The “Girl Dinner” of Healthy Hair
The “Girl Dinner” of Healthy Hair

The “Girl Dinner” of Healthy Hair


Those of us spending quality time on TikTok have heard all about “Girl Dinner,” the trend of meals made of snacks foods, cheese, fruit, salami, etc. You know, basically a charcuterie board for one. While we’re definitely here for an easy dinner eaten standing over the sink (don’t judge), we’re ALSO here for healthy hair, so we’re outlining the essential components of our Girl Dinner, all designed to support hair growth and health. And, of course, it’s for everyone, not just girls ;)


Salmon is an excellent source of omega-3 fatty acids, which have been shown to support hair growth and health. Omega-3s contribute to the production of oils that keep your scalp and hair hydrated. Moreover, they reduce inflammation and help improve blood circulation, ensuring essential nutrients reach your hair follicles. According to the American Academy of Dermatology, a deficiency in omega-3 fatty acids can lead to hair loss. Incorporating fatty fish like salmon into your diet can help combat this issue.

Hard Boiled Eggs

Eggs are not only a versatile source of protein but also contain biotin, a B-vitamin that plays a crucial role in promoting hair growth and overall scalp health. Biotin deficiency has been linked to hair loss, and consuming adequate amounts can improve hair thickness and reduce hair shedding. Including eggs in your diet can provide the necessary biotin to support your hair growth journey. And don’t skip those yolks - that’s where the biotin lives!


Dark leafy greens like spinach are rich in iron, a mineral essential for hair growth. Iron helps transport oxygen to hair follicles, promoting their health and aiding in the growth process. A study published in the Journal of the American Academy of Dermatology highlights the importance of iron in preventing hair loss. Adding spinach to your diet can help maintain optimal iron levels and promote healthy hair growth.

Nuts and Seeds

Nuts and seeds, such as walnuts, almonds, and flaxseeds, are packed with nutrients like vitamin E, zinc, and selenium. Vitamin E is an antioxidant that enhances blood circulation, ensuring that essential nutrients reach hair follicles. Zinc and selenium contribute to the health of hair tissues and support the growth cycle. A study in the journal Dermatology Research and Practice suggests that a deficiency in these nutrients can lead to hair loss.

Sweet Potatoes

Sweet potatoes are a rich source of beta-carotene, which the body converts into vitamin A. Vitamin A promotes the production of sebum, the natural oil that keeps the scalp and hair moisturized. Insufficient vitamin A levels can lead to a dry, itchy scalp and hair breakage. Including sweet potatoes in your diet can help maintain healthy sebum production and promote hair growth.

So next time you’re walking the aisles of your favorite grocer, grab some salmon, eggs, spinach, nuts, seeds, and sweet potatoes to build your Healthy Hair Girl Dinner and give your body the essential nutrients needed to promote hair growth. Remember that consistency is key, and a well-rounded diet, combined with proper hair care, can lead to the hair of your dreams.

Oh, and as always, consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.