Getting your hair to look the way you want isn’t always an easy task. Whether it’s graying, thinning, or just not growing, you might just want to wave a magic wand to get it looking healthy and strong again.
But, like many of our physical characteristics, our hair is the product of many factors. Genetics, our environment, stress and more determine how our hair looks and grows. You can control some of these factors, but not all. But there is one lifestyle choice that plays an important role: your diet.
Several nutrients have been linked to healthy hair growth, including protein, riboflavin, biotin, vitamin C, vitamin A, omega-3 fatty acids, and iron. And you can increase all of that by eating some of the best foods for hair growth.
The best foods for healthy hair growth
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As with any nutritional choice, the best thing you can do for your hair is to eat a balanced diet rich in a variety of nutrients, vitamins and minerals. Supplements can help, but it’s far better to get the necessary nutrients naturally. If you want to focus on foods for healthy hair, here are 10 of the best.
Spinach
Spinach is packed with nutrients and should be a staple of any healthy diet. It is especially useful for hair growth as it is loaded with vitamins A and C, as well as a good dose of iron.
Iron is especially important for growth of red blood cells, which facilitates the delivery of oxygen throughout your body. Studies have also related hair loss with iron deficiencies. Vitamin C, meanwhile, helps your body absorb iron. Finally, vitamin A is also critical for cell growth, although it is important not to overdo it, as this can lead to hair loss and other problems. This is why spinach, rather than a supplement, is an excellent source of these nutrients.
oily fish
Many nutritionists rave about the benefits of fatty fish like salmon, mackerel or herring. Not only are they rich sources of proteinA key ingredient in hair growthbut they are also loaded with omega-3 fatty acids and vitamin D.
Omega-3 fatty acids are critical for cell growth and function and have been correlated with reduced hair loss in some studies. Vitamin D requires further analysis, but some research has shown a relationship between vitamin D deficiency and sparse hair growth.
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Avocados are another commonly touted health food, and they’re one of many foods that can help with hair growth. Not only are they rich in essential fatty acids such as olive oil and nuts, but avocados are also a main source of vitamin E.
Vitamin E is an antioxidant. Like vitamin C and other antioxidants, it can protect cells against harmful free radicals. More research is needed on its effect on hair growth, but one study showed a 34.5% increase in hair growth among participants who took a vitamin E supplement.
Eggs
Eggs are well documented as a powerful source of protein, which we have already noted as an essential nutrient for healthy hair. Specifically, eggs contain biotin, a vitamin that helps the body produce keratin, an important protein for hair growth. It is best to get biotin from food sources only supplementstoo, as supplements often contain excessive amounts of this vitamin.
greek yogurt
You might be surprised to see yogurt on our list of hair growth foods, but it’s a great food to add to your diet for this purpose. Generally, yogurt is a good source of protein. But Greek yogurt has it in spades, packaging 20 grams in a typical 7-ounce serving. It also includes a healthy dose of zinc, a mineral that has been related to hair growthand riboflavin, another key vitamin for cell growth.
Sweet potatoes
As a superb source of antioxidants, vitamins and minerals, sweet potatoes are widely hailed as “superfood” which should be a staple food. And, thanks to their high concentration of beta carotene, they are also an excellent food for healthy hair. It is because the body converts beta-carotene into vitamin Awhich we have already noted as an important ingredient for healthy hair growth.
Oysters
It may not be easy to get good oysters where you live. But if you have access to good seafood, oysters are a solid choice for one of the best foods for promoting hair growth.
The oysters are loaded with zinc, an important mineral that supports many bodily functions. Zinc deficiency has been associated not only with many skin disorders, but also with hair loss. Evidence shows that one type of hair loss, known as telogen effluviumcan be linked in particular to zinc and vitamin D deficiencies.
Seeds and nuts
If you’re looking for simple snacks for healthy hair, seeds and nuts make an easy addition to any diet. There are so many different kinds to choose from, and various seeds and nuts provide potent doses of the nutrients we’ve already discussed. Flax seeds and chia seeds are good sources of omega-3 fatty acids, while Sun-flower seeds are full of vitamin E and iron. All nuts and seeds are also high in protein to promote hair growth.
Beans and other legumes
Legumes such as beans, lentils, and peanuts are also great foods for hair growth. They’re not only full of plant-based protein, but they’re also a good source of other key nutrients like zinc, iron, and biotin. A cup of black beans, for example, contains approximately 2 milligrams of zincwhile 28 grams of peanuts contain almost 5 milligrams of biotinboth around 10% to 20% of the recommended daily intake for most adults.
Oranges
Last but not least on our list of best foods for hair growth are citrus fruits. Oranges, in particular, are vitamin C powerhouses. As noted above, this essential vitamin helps your body absorb iron, so getting a good dose of it in your diet is essential. The good news is that a navel orange contains the total recommended daily intake of vitamin C for the typical adult.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.