Milly Gaines
A well-balanced diet rich in nutrients is essential for healthy hair and can support hair growth. Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular turnover. While age, genetics, medication use, environmental exposure, and overall health also play a role in hair growth, certain foods can help boost the hair growth cycle and support optimum growth. These include foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins, such as leafy greens, eggs, fatty fish, meat, and bell peppers.
| Characteristics | Values |
|---|---|
| Vitamins | B vitamins, B6, B12, vitamin C, vitamin D, vitamin E, vitamin A, folic acid |
| Minerals | Iron, magnesium, zinc, selenium, potassium |
| Nutrients | Omega-3 fatty acids, antioxidants, biotin, protein, collagen, folate |
| Foods | Eggs, fatty fish, leafy greens, meat, sweet potatoes, blackberries, collagen powder, Greek yoghurt, lentils, avocados, spinach, kale, arugula, cinnamon, citrus fruits, berries, green tea |
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What You'll Learn
Include omega-3 fatty acids in your diet
Omega-3 fatty acids are a group of nutrients that have various health benefits, including helping with hair growth and thickness. They play an important role in several body functions. Omega-3 fatty acids are a type of nutrient found in certain foods.
The three main components of omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are the most researched forms of omega-3 and are generally considered the most beneficial. ALA is a plant-based omega-3 that is not only suitable for vegetarians and vegans but also has important health benefits.
Omega-3 fatty acids can be obtained from foods such as oily fish and some plant oils, as well as from supplements. Fatty fish like salmon are a great source of omega-3, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair. Plant sources of omega-3 include canola and flaxseed oils, chia seeds, and flaxseeds.
The anti-inflammatory properties of omega-3 fatty acids can help reduce scalp inflammation, allowing hair follicles to thrive. Omega-3 fatty acids have also been shown to improve blood circulation, which is necessary for delivering nutrients and oxygen to hair follicles. Better circulation can help keep hair follicles healthy and promote hair growth. Additionally, omega-3 fatty acids can aid in maintaining the skin's lipid barrier and hydration, which is essential for healthy hair follicles.
While omega-3 fatty acids can promote hair health and growth, they are just one component of total hair care. Hair care practices, genetics, overall nutrition, and lifestyle all play important roles in maintaining healthy hair. It is recommended to consult a healthcare professional before starting any new supplement regimen, especially if you have specific health concerns or conditions.
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Eat foods rich in vitamins C and E
A diet rich in vitamins C and E is associated with improved cognitive performance and a reduced risk of neurodegenerative disorders. These vitamins also help maintain the redox status of cells, which is crucial for overall health. Vitamin C and E are powerful antioxidants that help protect against cellular damage, which can lead to chronic diseases.
Vitamin C is a water-soluble vitamin that aids in wound healing, fighting infections, and the absorption of iron. It is not produced by the body and must be obtained from food sources. Citrus fruits, such as oranges, lemons, grapefruits, tangerines, limes, and berries, are excellent sources of vitamin C. Other fruits that contain high levels of vitamin C include kiwis, strawberries, pineapples, watermelons, guava, and papaya. Vegetables that are rich in vitamin C include dark green leafy vegetables like spinach and kale, broccoli, cabbage, cauliflower, tomatoes, sweet peppers, celery, and Brussels sprouts. These vitamin C-rich nutrients are most potent when consumed fresh or raw.
Vitamin E is a fat-soluble vitamin that aids in the formation of red blood cells and the absorption of vitamin K. It is an anti-aging vitamin that promotes healthy skin and protects the body from free radicals that can damage cells, organs, and tissues. Vegetable oils, nuts, and seeds are excellent sources of vitamin E. Sunflower oil, olive oil, and other vegetable oils are particularly rich in vitamin E. Nuts like almonds and hazelnuts, and seeds like sunflower seeds, are also excellent sources of this vitamin. While fruits and vegetables are not the primary sources of vitamin E, they do contribute to its intake. Avocados, tomatoes, pomegranates, pumpkins, mangoes, kiwis, papayas, and guavas are fruits that contain vitamin E. Corn, asparagus, sweet potatoes, broccoli, and dark green leafy vegetables are vegetable sources of vitamin E.
Incorporating a variety of foods rich in vitamins C and E into your diet is essential for overall health and well-being. These vitamins support cognitive function, enhance immunity and vascular function, and protect against cellular damage.
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Consume iron-rich foods
Iron is an essential nutrient that plays a crucial role in hair growth. It helps produce haemoglobin, a protein in red blood cells that carries oxygen to the scalp and hair roots. When the body lacks iron, oxygen supply to the hair follicles is reduced, leading to weaker hair strands, increased hair fall, and slower growth. Therefore, incorporating iron-rich foods into your diet is vital for promoting hair growth and maintaining healthy hair.
Spinach is a fantastic plant-based source of iron, providing up to 6.4 mg of iron per cooked cup. It is also rich in vitamin C, which enhances iron absorption. Additionally, spinach contains folate, vitamin A, and beta carotene, which promote healthy scalp circulation and reduce hair breakage and dryness. Dark leafy greens such as kale, collard greens, and beetroots are also excellent sources of iron and can be easily incorporated into your daily diet.
Lentils are another great plant-based option, providing approximately 6.6 mg of iron per cooked cup. They are also a good source of protein, biotin, and zinc, which are essential for strengthening hair follicles and preventing hair thinning. You can include lentils in your diet by making lentil soup, adding them to salads, or cooking them with rice and vegetables.
Red meat, especially lean meat and lamb, is one of the richest sources of heme iron, which is more easily absorbed by the body. A 100-gram serving of lean meat provides about 2.7 mg of iron. Red meat is also a good source of high-quality protein, vitamin B12, and zinc, contributing to hair strength, thickness, and scalp health. However, it is important to consume red meat in moderation due to its potential health risks when consumed in excess.
Other iron-rich foods that can promote hair growth include lean meats, eggs, nuts, and sardines. Remembering to pair these iron-rich foods with vitamin C sources, such as citrus fruits, bell peppers, or tomatoes, can further enhance iron absorption and maximise the benefits for your hair.
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Get enough protein
Hair follicles are made mostly of protein—specifically, a protein called keratin. Therefore, eating enough protein is crucial for supporting hair growth and maintenance. While true protein deficiency is rare, a lack of protein may cause hair loss.
Protein is abundant in meat, poultry, eggs, legumes, nuts, seeds, and soy. Meat contains nutrients that may aid hair growth, including protein and iron. 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. However, overconsumption of red meat, especially processed red meat, has been linked to an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes. Fatty fish like salmon, herring, and mackerel are also excellent sources of protein and omega-3 fatty acids, which may support hair growth.
Beans are a great plant-based source of protein, which is essential to hair growth. A 3.5-ounce (100-gram) serving of black beans provides up to 14% of a female’s daily zinc needs and 10% for males. Eggs are another great source of protein and biotin, two essential nutrients for hair growth. Biotin is essential for the production of keratin.
If you're concerned about protein deficiency and hair loss, consult a registered dietitian who can help evaluate your intake. They can help you come up with a plan to boost dietary sources of protein and other nutrients that support healthy hair growth.
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Add collagen powder to your diet
A healthy diet can help your hair stay strong and shiny. Eating a balanced diet rich in vitamins and minerals may promote hair growth, especially if your hair loss is due to poor nutrition.
Collagen is a protein that strengthens, supports, and provides structure to the body. It accounts for 30% of the protein in your body. Collagen is made up of amino acids, which are the building blocks of protein. While the body can produce some amino acids, others must be obtained from food.
Collagen powder can be added to coffee, smoothies, oatmeal, and chia pudding. It can also be taken as a supplement in pill or powder form. Collagen supplements are typically made from animal sources, such as chicken, beef, pork, and fish. Bone broth, made from animal bones, is another way to consume collagen.
Collagen may improve hair growth by acting as an antioxidant, fighting damage caused by free radicals, and slowing graying. It may also help prevent age-related hair loss and thinning by protecting the layer of skin that contains hair roots. However, there is limited scientific evidence to support the use of collagen for hair growth. Large-scale trials evaluating the benefits of oral collagen supplements for hair health are not currently available.
Before starting a collagen supplement, it is important to speak with a healthcare provider or pharmacist.
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Frequently asked questions
A diet rich in nutrients is key to supporting hair growth. Vitamins B, C, D, E, selenium, protein, zinc, iron, magnesium, omega-3 fatty acids, and biotin are essential for keeping hair healthy and strong. Foods such as eggs, fatty fish, spinach, sweet potatoes, avocado, cinnamon, and dark leafy greens are great sources of these vitamins and nutrients.
Restrictive dieting can decrease the resources and nutrients needed for hair growth. A deficiency in nutrients may impact normal function and contribute to hair loss. If you are concerned about hair loss, speak with a doctor to find out why it may be happening.
Applying antioxidants to your scalp may help reduce hair loss and improve scalp circulation. Trimming your hair every few months can also boost hair growth by removing split ends and preventing them from spreading up your hair strands.
