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Studies also suggest omega-3s may benefit hair thickness and growth, says Nikkel. For vegans and vegetarians, chia seeds are a great plant-based source of these fatty acids. 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.
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Yogurt is a fantastic food for hair health, providing lots of protein, B vitamins, and sometimes vitamin D. It’s just an added bonus that it is also calcium-rich, supporting healthy bones. A breakfast time favorite, yogurt can be easily added to smoothies, parfaits, savory dips and marinades, or even pancake recipes. Though not a nutrient many people think of, silicon (different from silicone!) is the third most readily found element on earth. A trace element, also known as silica, it’s actually been linked to reduced hair loss, plus increased hair brightness and scalp health. “Silica plays a role in getting important nutrients to the hair and scalp,” Tamburello adds.
Zinc
It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels. With scalp boosting vitamins A and C, along with keratin-producing biotin, this combo is sure to support healthy hair growth. 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. Perfecting your hair care routine with hair growth oils, thinning hair shampoos, and more is sure to help your hair grow faster. But if you’re not considering the best foods for hair growth that you could be adding to your daily diet, you’re missing out.
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Studies show that people with conditions that cause hair loss, such as alopecia areata and androgenetic alopecia have lower zinc levels compared to people without hair loss disorders. Avocados are packed with hair health-promoting nutrients, such as niacin, vitamins E and C, folate, and magnesium. Studies have shown that compounds in soybeans may promote hair growth.
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Foods For Hair Growth You Should Be Eating Daily
A deficiency of these minerals in your diet may suppress hair growth. These tiny, shelf-stable seeds can be added to cereal, smoothies, puddings and even as a heart-healthy boost in baked goods. 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. Rogaine (minoxidil) and Propecia (finasteride) may be options for helping your hair grow.
Support
This article looks at the best foods and nutrients to promote hair growth. Pulses are full of protein (for example, a cup of lentils has 18g protein) and contain folate, a B-complex vitamin vital for hair growth. In fact, a severe deficiency in folate can result in a condition called folate-deficiency anemia, which has symptoms like hair thinning and pigmentation changes in the hair.
Nuts and seeds
Like flax, sunflower seeds are also high in those density-promoting omega-3 fats. However, many find it helpful to take high-quality supplements to boost hair growth. It’s best to eat foods that will deliver nutrients to support your hair goals. Luckily, vitamins like A, C, D, and E are readily available in many foods. Interestingly, there are no known links between hair loss and low vitamin A levels.
Food & Nutrition
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For example, an ounce (28 grams) of almonds provides 48% of your daily vitamin E needs (19). A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs (7). For example, 1 cup (144 grams) of strawberries provides 85 milligrams or up to 113% of your daily vitamin C needs (6). Also, consider avoiding formulations that contain additives that might irritating to the scalp and inadvertently cause dryness or itchiness, such as harsh chemicals, dyes, and fragrances. Instead, seek out those that have been dermatologist-tested, says Dr. Shaver. 'Tofu and other soybean products contain spermidine—a substance known for its antioxidant and anti-inflammatory properties,' says Yawitz.
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Flaxseeds and chia seeds also provide hair-loving omega-3 fatty acids. In one study on mice, the topical application of pumpkin seed oil was shown to promote hair growth, though studies in humans are needed. Wild-caught salmon provides 1.24 g of docosahexaenoic acid (DHA) and 0.59 g of eicosapentaenoic acid (EPA)EPA per 3-ounce serving. These fats have powerful anti-inflammatory properties and may help protect the hair follicle from oxidative damage, support healthy hair growth cycles, and improve hair density.
You can also find hair growth serums that contain active ingredients that have been FDA-approved to promote hair growth, like minoxidil. While collagen is needed for healthy hair, there is a lack of non-industry-funded human research supporting the use of collagen supplementation to improve hair growth, thickness, volume, or shine. '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. Fatty fish include salmon, herring, trout, mackerel, tuna, and sardines. They are full of beneficial nutrients like protein, niacin, iron, selenium, calcium, and omega-3 fatty acids (Goluch-Koniuszy, 2016).
Sweet potatoes are a good source of beta-carotene, which the body converts into vitamin A. Fortunately, HUM’s Hair Sweet Hair gummies provide all three of these ingredients. While our first instinct may be to reach for a promising hair tonic to lengthen our locks, we can’t ignore the underlying reasons why it can be a challenge to begin with.
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (8). When the stomach digests collagen, it breaks it down into amino acids that are then distributed where your body most needs protein. Full of protein, iron, zinc, and biotin, lentils also have plenty of folic acid. The body needs folic acid to restore the health of red blood cells that supply skin and scalp with hair-healthy oxygen, according to Johns Hopkins Medicine.
Eating enough protein supports hair growth because hair follicles are mostly made of protein. Meanwhile, “the goal of a serum is to target the hair follicle directly by delivering compounds that may allow for improved or optimal hair growth,” says Dr. Mirmirani. These ingredients are those that aren’t typically found in the diet, such as minoxidil and plant-based compounds. That’s because factors like genetics, your nutrition, stress and anxiety, and changes in your hormones, metabolism, or medications can all contribute to thinning hair. And the cause of your hair loss can help you determine the right ingredients for you—and, with that, the best hair growth serum. Therefore, “the best guidance is to ask questions and rely on trusted sources for scientific evidence and advice that is tailored to your individual need,” she instructs.
“Some vegans I have worked with who have both lost weight and removed animal products have also reported hair thinning and or hair loss,” says Kimberly Gomer M.S., R.D., due to nutrient deficiencies. 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. 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. Sunflower seeds are rich in plant-based protein and vitamin E, two nutrients necessary for healthy hair growth.
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