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As you can see from this list, eating seafood is good for your hair, even the kind that comes in tine. Sardines are filled with hair-boosting nutrients like omega-3 fatty acids which may reduce hair loss and increase hair density, and vitamin D which supports hair follicle development. Both Gomer and Yawitz say vitamin E is an antioxidant that helps prevent oxidative stress that may lead to hair loss, since it can help protect the hair follicles from damage. Unprocessed, natural food sources are the best places to look for essential vitamins and nutrients in hair growth. Speaking of eggs, they're "are a great source of protein and biotin, two nutrients that are essential for hair growth,” says Gomer. They're also "a great source of zinc, selenium, and other hair-healthy nutrients.
Vitamin D
Spinach and other leafy green vegetables are excellent sources of micronutrients, like vitamin C and iron. Berries like strawberries, raspberries, and blueberries, are loaded with micronutrients and antioxidants. For example, vitamin C is a powerful antioxidant found in berries and citrus fruits. Eggs are also a good source of other nutrients like selenium, zinc, B vitamins, and vitamins A, D, E, and K.
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Salmon is high in protein, vitamin D, B12, and omega-3 fats, which are nutrients that can support hair health and growth. Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (34).
Types of Foods to Support Hair Growth
A single serving of sardines also has 25% of the recommended daily value of iron, a mineral important for preventing hair loss. Try adding sardines to salads, stews and spreads as a lower-mercury alternative to other fatty fish. Yogurt provides several hair-healthy nutrients, like protein, B vitamins, selenium, and vitamin D.
Castor oil is the unsung hero of the hair world—you might even be tempted to ditch your coconut oil for it after reading this. First of all, castor oil has anti-fungal and antibacterial properties to help combat scalp infections that prevent your hair from growing. Second, it’s filled with omega-6 fatty acids, vitamin E, proteins, and other nutrients that can penetrate your parched strands and seal your hair shaft to retain moisture. Third, it makes for an amazing hot oil treatment—massaging the oil into your roots will help your scalp drink up all of the nutrients and help promote hair growth.
Meat is an excellent source of protein, iron, vitamin B12, zinc, selenium, and other micronutrients. It contains all of the essential amino acids your body needs, making it a complete protein, whereas most plant-based proteins only contain a few. The body also uses vitamin C to make a protein called collagen, which helps support the health of your scalp, hair follicles, and hair (Almonhanna, 2019). How fast and strong your hair grows depends on many factors like age, genetics, stress, and diet. While you may not be able to control things like your age and genes, you can eat a balanced diet full of nutrient-dense foods that support hair growth. If you're suffering from hair loss, eat foods—like barley—that promote better blood flow to the scalp in order to help hair follicles survive, says Li.
Plain yogurt
She has taste-tasted hundreds of products and recipes since joining GH in 2020 (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place. However, overconsumption of red meat, especially processed red meat, has been linked with an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes (35). To get the widest variety of nutrients, it’s best to consume various types of seeds.
“Bone broth is a great source of collagen, and it’s packed with filling protein, which we know is also important for hair health,” Tamburello explains. Bone broth is easy to make at home, but there are some great options for purchase including Azuluna Foods and Dr. Kellyann. Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example. The foods people eat have an impact on the growth, strength, and volume of their hair. And of course, treating any medical conditions that cause hair loss is a must. Some common conditions include stress, thyroid issues and autoimmune problems.
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Iron deficiency, which is the most common nutrient deficiency worldwide, can cause hair loss. Some studies show that people with chronic telogen effluvium, androgenetic alopecia, and alopecia areata, are more likely to have low levels of ferritin, which is the storage form of iron. Organ meats, such as beef liver, provide iron, zinc, and selenium, which are minerals that are involved in hair growth cycle regulation.
A study published by Advances In Nutrition reveals that blueberries contain anti-inflammatory and antioxidant properties, which can be good for your overall health. On one hand, antioxidants can protect hair follicles from damage caused by free radicals, on the other hand, anti-inflammatory compounds may reduce the risk of scalp problems such as dandruff. Blackberries have anti-inflammatory and antioxidant phenolic compounds, (such as anthocyanins, ellagic acid, and quercetin) that help to promote hair growth and reduce hair fall. Moreover, this fruit also contains a high amount of vitamin C which helps boost collagen, reducing the risk of hair shedding. Eggs contain vital nutrients to help you get a stronger and thicker mane.
Brazil nuts are very rich in selenium — one brazil nut offers 68–91 mcg — so people may wish to limit their intake to around four Brazil nuts per day. However, too much selenium can cause brittle hair and hair loss, along with nausea, skin rashes, and nervous system problems. Authors of a scientific review note that selenium is involved in creating hair.
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