The Best Food for Hair Growth, According to Dermatologists and Stylists
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Some ways to help promote healthier and faster hair growth may include eating more protein, using products made with caffeine, avoiding permanent dye, and reducing stress, among others. Don’t overlook the importance of getting enough protein if you’re looking to bring on some hair growth. Gaunitz is also a big fan of sardines for their fatty acids and protein, making them a great food for hair growth. While not the most popular fish choice, getting creative in the kitchen could give you a new perspective on this little fish. A single serving of sardines also contains 25 percent of your daily value of iron, making them a win, win, win.
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Berries are loaded with beneficial compounds and vitamins that may support hair growth. This popular source of healthy fats combines many of the nutrients highlighted above. “Vitamin E and tocotrienol, an antioxidant found in avocados, could help boost hair health,” Tamburello explains. Besides guacamole, add this green fruit to salads, grain bowls, egg dishes, tacos, salsas, sandwiches, and so much more.
Best Foods for Hair Growth
“Eggs are a great source of protein and biotin, which are both important for healthy hair and growth,” Dr. Klein says. Biotin keeps enzymes buzzing to metabolize nutrients, like fats and carbs, that nourish hair follicles. However, natural styles that don’t need a lot of maintenance may prevent damage to your follicles. Some hairstyles could damage your hair, such as ponytails, buns, and cornrows.
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Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role in hair growth. "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. A study of 100 people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (32). Vitamin C helps promote collagen production, which can help strengthen your hair strands.
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And, thanks to their high concentration of beta-carotene, they're also a particularly great food for healthy hair. That's because the body converts beta carotene into vitamin A, which we've already noted as an important ingredient for healthy hair growth. Eggs are well documented as a powerful source of protein, which we've already noted as an essential nutrient for healthy hair. Specifically, eggs contain biotin, a vitamin that helps in the body's production of keratin, a protein that's important for hair growth. It's much better to get biotin from food sources than from supplements, too, as supplements often include excessive amounts of this vitamin. Brussels sprouts have diverse nutritional benefits that make them stellar food for hair growth.
Salmon (and other fatty fish like sardines, mackerel, and high-quality tuna) are great for feeding hair from the inside out with the shine- and growth-encouraging likes of omega-3 fatty acids, protein, and B vitamins. They're extremely versatile to prepare—cook them in an air fryer and shred for fish tacos, or cook a few filets in the oven and serve over a bed of spiced lentils. According to Meryl Pritchard, holistic nutritionist and creator of Kore Kitchen, B vitamins are excellent for hair growth.
Beans are a great plant-based source of protein, which is essential to hair growth. A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients. Taking a zinc supplement may reverse the effects of hair loss caused by zinc deficiency (28).
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“And since hair growth is a relatively low priority compared to other bodily functions, hair growth is halted quickly when your body is placed under stress due to restrictive dieting,” she explained. “Restrictive dieting can decrease resources and nutrients needed for hair growth,” said Bordone. A biotin deficiency can cause thinning, says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com.
One yellow pepper provides up to 456% of the daily vitamin C needs of females and 380% for males (23, 24). For example, an ounce (28 grams) of almonds provides 48% of your daily vitamin E needs (19). All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. Copy the address found in the box above and paste into your favorite podcast application or news reader. It’s important to note that little research supports these natural treatments.
Just make sure you choose a high-protein option and opt for one that contains plenty of hair growth nutrients such as protein and iron. Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies.
Whether it’s oranges, lemons, limes, or grapefruit, you’re bound to find super high levels of hair-loving vitamin C in any citrus fruit option you choose. These fruits offer vitamin A and plant compounds, as well, more key nutrients for hair growth. They make for delicious vinaigrettes or juices, but they also bring perfect, sweet acidity to marinades, pastas, salads, and sauces.
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