12 Dietitian-Approved Foods That Promote Hair Growth

Table Of Content

• What Foods Cause Hair Loss?
• The Best Foods for Hair Growth, Per Hair and Nutrition Experts
• Vitamin E
• Best for Grays: Living Proof Scalp Care Density Serum
• How we vet brands and products
• What are the best nutrients for healthy hair?

In addition to omega-3s, protein, iron, fiber, vitamins A, B, C, D and E and zinc are all important for hair growth, according to a January 2017 report in ‌Dermatology Practical & Conceptual‌. 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.

What Foods Cause Hair Loss?

"The healthy fats in nuts are great for all organ health, including hair, skin, and nails," says Gohara. Walnuts, almonds, cashews, and more of these tasty morsels contain a variety of vitamins plus zinc that can help you avoid a deficiency in any of these nutrients, which has been linked to hair loss. Agyeman loves pistachios, which contain biotin, a B-vitamin known for its role in maintaining strong and healthy hair. "Additionally, pistachios are rich in antioxidants, which can help protect hair from oxidative stress and damage," she adds.

The Best Foods for Hair Growth, Per Hair and Nutrition Experts

Chia seeds are also considered a complete protein, containing 20% more protein than soybeans, and can keep your scalp healthy and promote beautiful, luscious hair. One study suggests that for people with a biotin deficiency, taking a biotin supplement may prevent hair loss. These include biotin, protein, choline, iron, and vitamins A, D, and B12. They also have lutein and zeaxanthin, two antioxidants known to maintain the health of eyes, hair, and skin.

Vitamin E

Plus, plain Greek yogurt is very versatile and can be incorporated into a filling breakfast (think smoothies and parfaits) or savory fare (like dips and condiments). Samantha (she/her) is an Assistant Editor in the Good Housekeeping Test Kitchen, where she writes about tasty recipes, must-try food products and top-tested secrets for home cooking success. 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).

5 Foods to Boost Hair Thickness - WION

5 Foods to Boost Hair Thickness.

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Best for Grays: Living Proof Scalp Care Density Serum

Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients. If you think you lack any of the nutrients that support hair growth, try adding some of these foods to your diet. And if you’re considering taking a supplement to address any nutritional deficiencies, make an appointment with your healthcare provider first. Finally, if you notice any hair loss and want to discuss your options with a licensed healthcare provider, we offer free consultations at Ro. A provider can discuss your hair goals and prescribe medications to help, if indicated.

While there’s no magic food that can reverse gray hair, some nutrients may help promote healthy hair and possibly slow down the graying process. Antioxidants in berries, leafy greens, and nuts help fight free radicals that can damage hair follicles. Some studies also suggest Biotin from nuts, eggs, and leafy greens may help slow down the graying process. Walnuts are especially great because they are high in omega-3 fatty acids, Dr. Francis says. If growing and maintaining strong and healthy tresses is important to you, you likely have already explored some of the best products for hair growth.

The doctor may prescribe minoxidil, a drug that can stimulate hair growth and slow balding. Nuts and seeds are also rich in B vitamins, magnesium, zinc, and vitamin E, adds Rhonda Q. Klein, M.D., a dermatologist at Modern Dermatology in Westport, CT. Vitamin E teams up with selenium to keep cell membranes strong and provide antioxidant defense. But if you’ve ruled out more serious conditions and simply want to boost volume and amp up shine, what you put on your plate matters. Here, dermatologists share the best foods for hair growth you should be eating regularly.

What are the best nutrients for healthy hair?

It’s important to meet your needs and correct any possible nutrient deficiencies, but taking extra supplements beyond your daily needs doesn’t infinitely increase hair growth. No specific foods can stop facial hair growth entirely, but some nutrients may help regulate hormone levels that can contribute to facial hair growth. Soy contains phytoestrogens, which can help regulate and balance hormone levels. Also, drinking spearmint tea may help reduce androgen levels, which contribute to facial hair growth. Correcting a deficiency in any of the nutrients can aid in addressing hair loss issues and increasing the rate of hair growth.

Nuts

When people talk about hair strengthening, they usually refer to the texture of the hair shaft, which is the visible part outside your skin. Like citrus, papaya is filled with hair-perfecting vitamin C, which protects collagen. St. Surin-Lord also calls out the fact that papaya is high in fiber and carotenoids, which aid in scalp health. If you lack any of these nutrients, try adding some of the above foods to your diet. One medium oyster provides up to 96% of daily zinc needs for females and 75% for males (27). However, biotin deficiencies are uncommon if you consume a balanced diet.

Protein is an essential food for hair growth, and canned tuna is a convienent protein source to keep on hand. Eggs are one of the most affordable sources of protein, and they also happen to be great for your hair. One egg contains 6 grams of protein, plus biotin, both known for their hair growth-boosting potential. "I love to add eggs to a panini sandwich and to make avocado deviled eggs," says Gorin. Red meat in particular is rich in a type of iron that’s easy to absorb. Iron helps our red blood cells deliver oxygen to all cells in our bodies, including our hair follicles.

Berries can be a source of vitamins and various beneficial elements that promote hair health. One of the essential vitamins found in berries is vitamin C which is known to serve as a potent antioxidant. As such, adequate biotin has been found to help support hair growth, although the body produces biotin naturally. Zinc deficiency triggers telogen effluvium, a kind of hair loss that is common but reversible (source).

Just one more reason to avoid vitamin A toxicity by getting it primarily from your food instead of supplements. If almonds aren't your thing, other sorts of nuts may help with hair growth, too. 'Nuts are packed with nutrients like vitamin E, B vitamins, zinc, and essential fatty acids,' says Gomer of pistachios, almonds, and the like. You can’t control all of the factors that determine the texture, strength, and amount of hair you have.