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Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy. A nutritious diet with the recommended essential nutrients, including protein, antioxidants, iron, and fatty acids, can help support healthy hair growth. Avoiding deficiencies can help prevent hair loss due to a lack of nutrients. ‘The healthy fats in nuts are great for all organ health, including hair, skin, and nails,’ says Gohara.
Plant Compounds
Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth. Oysters are a good source of zinc, a mineral that supports the hair growth cycle. Eating just two medium oysters can provide enough zinc to meet your daily needs.
vitamin and mineral deficiencies
BondiBoost's longtime star ingredient is Australian aloe vera powder, which may help restore lost moisture in the hair and fortify the hair cuticles. This shampoo also contains vegan marine collagen, which contains some nonessential amino acids the body uses to build keratin — the main building block of healthy hair. Not only that, but this shampoo features moisture-boosting hyaluronic acid, strengthening plant-based protein, and rosemary leaf extract to support hair growth.
Greek Yogurt
"In addition to being necessary for collagen production, vitamin C is also a potent antioxidant, which is necessary to fight off free radicals," says St. Surin-Lord. "Vitamin C also enhances iron absorption, and iron is important in maintaining hair health as it is a co-factor for DNA and it delivers oxygen to tissues." Eating a balanced diet rich in these vitamins and minerals may help promote hair growth, especially if your hair loss is due to poor nutrition. Some of the best foods for hair growth are foods with high nutritional value, like eggs, leafy greens, and fatty fish. "Collagen provides essential amino acids that support the structure of hair follicles," she says.
Does food impact hair, skin, and nails?
Eggs are not just a great source of protein, but contain lots of biotin and L-cysteine. “L-cysteine contributes to the formation of disulfide bonds within the hair’s protein structure, which helps to maintain the hair’s strength and integrity,” Dr. Penzi says. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains.
Bell peppers
Spinach is a leafy green vegetable that is a good source of iron, vitamin A, and vitamin C, says Dr. Camp. “Vitamin C is an antioxidant that can neutralize the effects of free oxygen radicals on hair, which can cause oxidative stress, which can affect hair growth,” he says. All nuts are a fantastic source of protein and other vitamins, but Gorin is partial to pistachios. "These are one of my favorite nuts because they're a complete plant protein," she says.
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Now that you better understand how important nutrition is for your hair health, it's easy to see why the best way to make sure you're getting everything you need in your diet is to focus on the foods that help hair growth. Just keep in mind that nutrition is just one piece of the healthy hair pie. So if you feel like you're losing more strands than usual, or just aren't growing hair as fast as you'd like, it's best to consult an expert.
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). However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
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That being said, we wanted to get specific on what we can incorporate into our diet to get the locks of our dreams, so we tapped nutritionists and dietitians in addition to St. Surin-Lord. What distinguishes shampoo for hair growth is the inclusion of certain ingredients that are known to promote scalp and hair health, says Levine. These ingredients are intended to prevent breakage — thereby allowing the hair to grow longer — while also nourishing the scalp and hair follicles to support growth. As far as we know, dandruff doesn't necessarily directly cause hair loss. However, it can increase sebum production, and research has shown that the inflammation, irritation, and itchiness this causes may lead to hair follicle damage that promotes hair loss.
These seeds are important because they supply a variety of nutrients, including zinc and omega-3 fatty acids, which may boost hair growth and reduce hair loss. This works partly because of the anti-inflammatory effect of omega-3 fatty acids, which helps open hair follicles so that healthy hair can grow. Fatty fish (ie. salmon, herring, mackerel) are good sources of omega-3 fatty acids, protein, selenium, and vitamins B and D, says Dr. Camp. “Selenium is a trace mineral that helps regulate thyroid hormone levels and plays a role in limiting oxidative stress on the hair follicle,” he notes. Vitamin D functions in the growth and differentiation of hair follicle cells, and vitamin B is important for hair growth because it helps in the production of red blood cells, which carry oxygen to follicular cells, he adds.
Women need to get about 50 grams of protein a day,” Mary Wendel, M.D., the medical director at Medi Tresse in Boston, Massachusetts. “Most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon weekly,” says Yawitz. Ahead, Yawitz and Gomer share what nutrients are linked to hair growth and the best foods to eat that may help you get thick and healthy locks.
Capsaicin, the fiery component found in chili peppers, was shown to promote hair growth in one study on mice published in Growth Hormone & IGF Research. Pill or powder hair growth supplements may help, but you might as well start with what's on your plate. "Seaweed is an excellent source of iodine, which is necessary for a healthy thyroid, which is important in hair health," says St. Surin-Lord. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
So, if you have dandruff, the first step to supporting hair growth is seeking out shampoos that are specifically formulated to treat this condition. Keep in mind that it's best to ask your dermatologist for personalized recommendations based on your symptoms and their severity. They may need to prescribe a stronger medicated shampoo if over-the-counter shampoos don't relieve your dandruff. Walnuts are especially great because they are high in omega-3 fatty acids, Dr. Francis says. Nuts and seeds supply the body with omega-3 fatty acids, vitamin E, and zinc, says Dr. Camp. Omega-3 fatty acids and vitamin E both possess anti-inflammatory properties that protect hair follicles from oxidative stress, he notes.
See experts’ top foods for hair growth ahead, and get ready to go grocery shopping. Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health. Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes. Avocados contain nutrients such as vitamin E, folate, niacin, magnesium, and vitamin C. Avocados are packed with hair health-promoting nutrients, such as niacin, vitamins E and C, folate, and magnesium. Magnesium is a mineral that plays an important role in the body’s stress response and protects the body from the adverse effects of stress.
“Vitamin C is a water-soluble vitamin which has antioxidant properties that are protective of hair follicles and it is also a component in collagen production, which is vital for hair strength,” says Wheeler. If you’re trying to grow your hair faster, combat hair thinning, or repair your strands, experts say that eating food for hair growth is one of the best things you can do. This article looks at the best foods and nutrients to promote hair growth.
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