Diet for Healthy Hair and Hair Growth

Table Of Content

• Plus, get a FREE copy of the Best Diets for Cognitive Fitness.
• Best Foods That Will Help Your Hair Grow Thicker and Stronger, According to Dermatologists
• Vitamins, minerals, and hair loss: Is there a connection?
• What nutrients promote hair growth?
• Taliah Waajid hosting the Natural Hair Show in Atlanta celebrating women of color

Beans, chickpeas, peanuts, soybeans, and lentils are all ace sources of the nutrient and happen to be plant-based—but feel free to lean into your love of chicken breast instead. Beans and lentils are also a great source of other hair-healthy nutrients, including zinc, iron, biotin, and folate. A deficiency in some of these nutrients has been linked to premature whitening of the hair, though more studies are needed. A lack of proper nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, may slow hair growth or cause hair loss. Eating more oysters and shellfish gives you the nutrients that support thick, healthy hair.

Plus, get a FREE copy of the Best Diets for Cognitive Fitness.

9 Food for Hair Growth and Thickness - Diet for Healthy Hair - Metropolis Healthcare

9 Food for Hair Growth and Thickness - Diet for Healthy Hair.

Posted: Fri, 22 Sep 2023 20:44:30 GMT [source]

For those with sparse or thinning brows, achieving the desired fullness can be a daily struggle. While cosmetic solutions like eyebrow pencils and gels offer temporary fixes, many people seek natural ways to promote healthy eyebrow growth. Eggs Provide ProteinYou hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Protein is the building block of hair and eggs are one of the richest natural sources of protein.

Best Foods That Will Help Your Hair Grow Thicker and Stronger, According to Dermatologists

However, many of these products lack scientific evidence, and more research is needed. Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role in hair growth. If your current diet is low in protein, it could negatively affect your hair growth.

6 Foods for Healthy Hair, Skin & Nails - WION

6 Foods for Healthy Hair, Skin & Nails.

Posted: Mon, 25 Dec 2023 08:00:00 GMT [source]

Vitamins, minerals, and hair loss: Is there a connection?

They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. Iron helps to transport oxygen to the cells in our body which may promote hair growth, says Gans. “When someone is iron deficient, also known as anemic, it is not uncommon to see hair loss,” she adds. If almonds aren't your thing, other sorts of nuts may help with hair growth, too.

What nutrients promote hair growth?

Most dark greens -- such as broccoli, kale, spinach and Swiss chard -- are tremendous sources of vitamin A and iron. Vitamin A is essential for the production of natural oils that condition our hair and give it shine and elasticity. Dark green vegetables also provide iron and calcium, which are both essential to healthy hair. Seeds are a source of omega-3 fats, protein, zinc, biotin and vitamin E — all nutrients you need for healthy hair. Red meat in particular is rich in a type of iron that’s easy to absorb.

Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy. 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. What you eat affects your overall health — and that includes your hair health. “Your diet gives your hair the building blocks to support healthy hair growth and maintenance,”  says Dawn Jackson Blatner, registered dietitian and author of The Flexitarian Diet. If you notice thinning, dry, or brittle hair, it can be a clue that your diet and lifestyle need an adjustment.” Learn which foods to choose to keep your hair in tip-top shape.

UV rays don't only cause damage to your skin, and the same goes for pollution. When you style your hair, "apply a leave-in styler to protect your strands," says Brook. She recommends antioxidant-rich Coola Organic Scalp and Hair Mist SPF 30, which guards against an array of environmental factors. With more than 25 vital nutrients, avocados pack a punch with vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse thoroughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.

What food is best for hair growth?

Collagen peptides can be added to hot or cold drinks, such as coffee and smoothies, as well as recipes like oatmeal and chia pudding, to boost your protein intake. Greek yogurt is much higher in protein than regular yogurt, with a six-ounce container providing 17 grams of protein, while the same serving of regular yogurt contains just six grams. Low protein intake can cause hair loss and thinning of the hair, so it’s important to consume protein-rich foods with every meal and snack. 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. Pumpkin seeds are an excellent source of magnesium, providing 156 milligrams (mg) or 37% of the DV. Pumpkin seeds also provide zinc, copper, iron, and protein, all of which are essential for hair health.

While some things out of your control — such as age, gender, and genes — affect how quickly your hair grows, simple changes to your diet may help you get stronger, healthier hair. Learn about the best foods to encourage faster growth by supporting your body from the inside out. Antioxidants fight oxidative stress and could help reduce hair loss by protecting those skin cells. Fish like salmon, sardines, mackerel, trout, pilchards, kipper, herring and eel are all high-quality sources of protein and essential fatty acids (EFAs) omega-3 and omega-6. “Men need around 11 milligrams of zinc daily for optimal hair growth,” says Yawitz. “You can get all the zinc you need in a day by eating just two medium oysters at your next dinner party.” We don’t know about you, but you don’t need to give us an excuse to eat more oysters.

Certain evidence suggests that the right nutrients can aid in healthy, strong and shiny strands. In the end, however, chia seeds are extremely high ORAC-value foods, and muffins in general are not, so I dealt with it. After all, I only had approximately 30 seconds to eat anything at all before the baby decided she needed a change of scenery, and I wasn’t going to waste my critical faculty parsing how it tasted. (It tasted like seeds.) After a couple of muffins, I even started to prefer the seed-based baked goods.

And, it's especially helpful for hair growth as it protects and maintains collagen stores, which as our experts told us, is key for hair growth. "In addition to being necessary for collagen production, vitamin C is also a potent antioxidant, which is necessary to fight off free radicals," says St. Surin-Lord. "Vitamin C also enhances iron absorption, and iron is important in maintaining hair health as it is a co-factor for DNA and it delivers oxygen to tissues." Some of the best foods for hair growth are foods with high nutritional value, like eggs, leafy greens, and fatty fish.

If you opt for canned sardines with bones, you’ll also get a big boost (about 325 mg) of calcium, which plays a significant role in keeping hair healthy. Oxidative stress plays a role in premature hair loss and can negatively impact hair health. When the body’s antioxidant defenses become overwhelmed with high levels of reactive compounds such as free radicals, oxidative stress occurs, which can damage hair follicle cells.

While researchers say nutrients may directly restore hair growth, the exact doses aren't known. More research is needed to determine the role of diet in hair loss management. Avocados contain nutrients such as vitamin E, folate, niacin, magnesium, and vitamin C. Protein is essential for the hair growth cycle and low protein intake can negatively impact hair growth, structure, and hair pigmentation. Studies show that reduced protein intake can trigger telogen effluvium and cause poor hair growth.

You should be able to get all the vitamin A you need by eating foods rich in this important nutrient. Supporting your body's natural collagen production is an alternative to taking collagen externally. Collagen production gradually drops as we age, but other factors, such as certain lifestyle habits, can prompt production to drop more quickly. People who have gout or other conditions that require them to limit protein intake should avoid collagen supplements. Topical products containing collagen, such as skin creams and serums, are available, but research backing their efficacy is lacking.

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). For example, 1 cup (144 grams) of strawberries provides 85 milligrams or up to 113% of your daily vitamin C needs (6). Consulting a dermatologist can provide personalized guidance and explore alternative options like eyebrow serums or microblading, a cosmetic tattooing technique that creates the appearance of fuller brows. At WellnessVerge, we only use reputable sources, including peer-reviewed medical journals and well-respected academic institutions.

Here, our hair and nutrition experts share specifically what you can start eating more of right now. This makes them one of the best foods to consume for optimal hair health." Fueling up with enough calories and healthy fats does more than keep your muscles and heart healthy. Research in a January 2015 study from the Journal of Cosmetic Dermatology showed that omega-3 and omega-6 essential fatty acids could help reduce hair loss and improve hair growth.