Milly Gaines
A healthy diet can help your hair stay strong and shiny. Eating a balanced diet with adequate calories, protein, healthy fats, complex carbohydrates, vitamins, and minerals can support hair growth. Nutrient deficiencies can cause hair follicles to prematurely transition out of their growth phase, resulting in slower hair growth or even hair loss. Essential fatty acids, especially omega-3s, play a key role in the health of your skin, hair, and nails. Zinc, vitamin D, and biotin are also crucial for hair growth, and a lack of these nutrients in the diet has been associated with hair loss. Some foods that support hair growth include eggs, fatty fish, spinach, sweet potatoes, avocados, nuts, and seeds.
| Characteristics | Values |
|---|---|
| Nutrients | Protein, vitamins A, B, C, D, E, K, folic acid, biotin, zinc, iron, fatty acids, antioxidants |
| Foods | Eggs, fatty fish, leafy greens, chia seeds, sweet potatoes, avocado, nuts, seeds, beans, berries, citrus fruits, tomatoes, pumpkin, whole grains, oysters, beef, poultry, dairy products |
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What You'll Learn
Include omega-3 fatty acids and antioxidants in your diet
Omega-3 fatty acids are essential for healthy hair, skin, and nails. They are found in foods such as fatty fish like salmon, flaxseeds, soybeans, tofu, nuts, and seeds (including almonds, walnuts, and pumpkin seeds). Fatty fish, such as salmon, are also a great source of protein, selenium, vitamin D3, and B vitamins, all of which promote strong and healthy hair.
To ensure you're getting enough omega-3s in your diet, consider adding fatty fish to your meals a couple of times a week. If you're vegetarian or vegan, flaxseeds, soybeans, and tofu are excellent alternatives. For a quick snack, a handful of nuts and seeds not only provide a good amount of omega-3s but also offer other hair-friendly nutrients like vitamin E, zinc, and selenium.
In addition to omega-3 fatty acids, antioxidants are also important for hair health. Antioxidants help protect hair follicles from damage and can be found in dark leafy greens such as spinach. Berries, especially blackberries, are another excellent source of antioxidants and can help promote hair growth.
Sweet potatoes are a unique source of beta carotene, an antioxidant that the body converts into vitamin A. This nutrient is linked to hair health and can help protect your hair from drying out. Other foods rich in beta carotene include carrots, pumpkin, cantaloupe, and mangoes.
By including a variety of these foods in your diet, you can ensure you're getting enough omega-3 fatty acids and antioxidants to support healthy hair growth.
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Eat foods rich in vitamins, especially vitamin A, C, D, E, B6, B12, and folic acid
A healthy diet that supports hair growth should include a variety of vitamins, especially vitamins A, C, D, E, B6, B9, B12, and folic acid.
Vitamin A is important for hair growth, but it is crucial to note that supplementing with too much vitamin A can lead to hair loss. Aim to meet your vitamin A needs by consuming vitamin-A-rich foods like spinach, sweet potatoes, and carrots. A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs. Sweet potatoes are also a good source of beta-carotene, which the body converts into vitamin A.
Vitamin C is a powerful antioxidant that helps protect hair follicles against damage from free radicals. It also promotes collagen production, which strengthens hair strands and prevents breakage. Include vitamin C in your diet by consuming citrus fruits like oranges and lemons, as well as strawberries, sweet peppers, and broccoli.
Vitamin D plays a role in maintaining healthy hair, but its direct link to hair loss is still unclear. Fatty fish like salmon, herring, and mackerel are excellent sources of vitamin D and omega-3 fatty acids, which may support hair growth.
Vitamin E is another antioxidant that helps prevent oxidative stress. Some studies suggest that vitamin E may promote hair growth, especially in individuals experiencing hair loss. Avocados are a great source of vitamin E, with one medium avocado providing 28% of your daily vitamin E needs.
Vitamin B6 works with B9 (folic acid) and B12 to aid in the production of hemoglobin, which carries oxygen to your body's tissues, including your hair. B6 also plays a role in processing protein, which is essential for hair growth, and may help balance hormone activity, potentially affecting hair growth. Foods rich in vitamin B6 include bananas, sunflower seeds, chicken, fish, and spinach.
Vitamin B9, also known as folic acid, aids in hair follicle cell division and growth. It helps keep red blood cells healthy and ensures proper cell growth in the skin, hair, and nails. Include vitamin B9 in your diet by consuming avocados, beans, citrus fruits, leafy greens, and nuts.
Vitamin B12 is crucial for healthy hair growth as it helps in the formation of red blood cells, which carry oxygen to your hair cells. Common food sources of vitamin B12 include animal products like eggs, meat, dairy, and shellfish.
In summary, a diet rich in vitamins A, C, D, E, B6, B9, and B12 can support hair growth and overall hair health. However, it is important to maintain a balanced diet and not rely solely on supplements, as excessive intake of certain vitamins can lead to negative side effects.
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Ensure you are getting enough protein, zinc, and biotin
To ensure adequate protein intake, it is recommended to consume a variety of protein-rich foods, such as fatty fish, eggs, and red meat. Plant-based sources of protein, such as spinach, seeds, and nuts, also offer additional vitamins and nutrients beneficial for hair growth. A well-rounded diet that includes these foods can help prevent nutrient deficiencies, which can lead to hair loss.
Protein is essential for hair growth because hair follicles and strands are made primarily of a protein called keratin. A lack of protein can lead to hair breakage and slow hair growth, as the body will prioritise life-sustaining functions over hair health. Therefore, it is crucial to consume enough protein to support both your overall health and hair growth.
Zinc is another critical mineral for hair health. While research on the impact of zinc on hair growth is limited, some studies have shown positive results in alopecia patients with zinc deficiencies who underwent zinc supplementation. Zinc is essential for normal cellular function and plays a role in bone formation and immunity. Ensuring adequate zinc intake can contribute to overall health and may positively impact hair growth, especially for those with zinc deficiencies.
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that has gained popularity for its claimed benefits on hair growth. It is a cofactor for carboxylase enzymes involved in multiple metabolic pathways, including the synthesis of keratin. While biotin deficiencies are uncommon with a balanced diet, supplementation may be beneficial for individuals with underlying pathologies for poor hair growth. However, it is important to note that research supporting the efficacy of biotin supplementation for healthy individuals is limited.
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Consume foods with healthy fats and complex carbohydrates
Consuming foods with healthy fats and complex carbohydrates can be beneficial for hair growth. A balanced diet that includes a variety of whole grains, nuts, seeds, and fatty fish can provide essential nutrients that support hair health.
Whole grains, such as oats, buckwheat, and quinoa, are excellent sources of complex carbohydrates and B vitamins, which are crucial for the hair growth cycle. They also contain other important nutrients like zinc, iron, and silica, which is known as the "beauty mineral." Including whole grains in your diet can help support healthy hair and provide other benefits such as increased fullness and better gut health.
Nuts and seeds, including almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds, are rich sources of healthy fats, vitamins, and minerals. They provide essential fatty acids, such as omega-3s, which promote hair thickness and strength. Additionally, nuts and seeds are a good source of zinc, a key mineral for hair growth. Zinc stimulates protein transformation and increases cell production, both of which are vital for hair health.
Fatty fish, such as salmon, tuna, and herring, are also excellent sources of healthy fats, particularly omega-3 fatty acids. These fatty acids play a crucial role in maintaining hair health and supporting hair growth. Fatty fish are also rich in high-quality protein, which is essential for hair follicles, as well as other nutrients like vitamin D3, B vitamins, selenium, and iron. Including fatty fish in your diet can help provide the necessary building blocks for strong and healthy hair.
By incorporating these foods into your diet, you can ensure that you're getting a good balance of healthy fats and complex carbohydrates, which can support hair growth and overall hair health. Remember, a varied and nutritious diet that includes a range of whole grains, nuts, seeds, and fatty fish can provide your body with the tools it needs to promote healthy and strong hair.
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Add collagen powder to your diet
While there is no one food that best supports hair growth, eating a balanced and nutritious diet can help. This includes protein sources like fatty fish, red meat, and plant foods high in vitamins and other nutrients like spinach, seeds, and nuts.
One way to boost hair growth is by adding collagen powder to your diet. Collagen is a protein that makes up 30% of the protein in your body and is needed for many body processes, including tissue repair. It is also rich in amino acids that your body needs to build keratin, the protein that makes up hair.
Collagen can be added to your diet through foods, supplements, or powders. It is found in the skins, bones, and muscles of chicken, beef, pork, and fish. Bone broth, made from animal bones, contains both collagen and gelatin, a cooked form of collagen, and can be sipped as a drink or used as a soup base. Collagen supplements are also available in the form of pills or powder, which can be added to drinks. Most collagen supplements are hydrolyzed, meaning they are already broken down and easier for your body to absorb.
While there is hardly any evidence that collagen improves hair growth, one small 2017 study found that taking 2.5 grams of collagen daily for 24 weeks improved nail growth and reduced brittleness. Collagen may also be able to slow down the graying of hair by acting as an antioxidant and fighting damage caused by free radicals to the cells that produce hair color.
If you are considering adding collagen supplements to your diet, it is best to consult your doctor or a dermatologist for advice.
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