Key Takeaways
- Boost your hair health by incorporating nutrient-rich foods like oysters, eggs, and spinach into your diet.
- Opt for salmon, nuts, and avocados for a dose of healthy fats and vitamins that support stronger, thicker hair.
- Consider speaking with a healthcare professional if you notice significant changes in your hair health.
Who doesn’t want strong, healthy, thick hair? But luscious, thriving locks can be difficult for some people to achieve based on various factors, including age, genetics, certain medical conditions, and overall nutrition. There are a plethora of topical hair products and supplements available to encourage hair growth or reduce hair loss or thinning, but many work with only varying success.
A more holistic solution is to adopt healthy lifestyle habits—including eating specific foods for hair growth. We talked to a registered dietitian nutritionist about which nutrients have been proven to improve hair health. While eating the following foods won’t miraculously cause your hair to grow inches overnight, incorporating them regularly into a balanced diet can slow hair loss over time and promote thicker, healthier hair.
Bianca Tamburello, RDN, registered dietitian nutritionist at FRESH Communications
Oysters
Victor Protasio
“Some nutrients that are particularly beneficial in promoting hair growth, hair strength, and thickness include protein, B vitamins, vitamins C and D, omega-3 fats, collagen, zinc, biotin, iron, and riboflavin,” says Bianca Tamburello, RDN at FRESH Communications.
While oysters aren’t everyone’s cup of tea, those who love them have one more reason to eat them because oysters are an excellent source of zinc. One medium Pacific oyster has 8.31 milligrams of zinc, about 75% of the DV (daily value).
Zinc plays a major role in skin and hair health. In fact, several studies found that zinc deficiency was linked with alopecia, scalp issues, or hair loss. Zinc is essential for tissue growth and repair. It helps keep the oil glands around hair follicles functioning properly.
Eggs
Greg DuPree
Eating more eggs is a good way to get a head start on your hair health. Eggs contain a good amount of find zinc, biotin, and even vitamin D. Eggs also contain an adequate amount of protein; one large egg has about 12.4 grams of protein and 98.4 IU of vitamin D. Protein is the building block of every structure in the body, including hair, and, therefore, a vital nutrient for promoting hair growth.
The more elusive vitamin D can also be important for healthy hair. One study found that decreased levels of vitamin D were associated with increased incidence of female pattern hair loss in a study group of 45 women. Another study, though also small, found a similar result in men.
Salmon
Victor Protasio
Salmon champions hair health, thanks to not only its high-quality protein content but its omega-3 fatty acids, vitamin D, and B vitamins, too. “As a registered dietitian, I recommend salmon from Chile because it’s particularly high in hair-healthy omega-3 fats and low in mercury,” Tamburello says.
Omega-3 fatty acids have been linked to glowing skin, but did you know they are also associated with thriving hair? One supplement study of 120 women found that six months of a supplement containing omega-3 and omega-6 fatty acids had lower hair loss and improved hair density.
Greek Yogurt
Victor Protasio
Yogurt is a fantastic food for hair health, providing lots of health benefits linked to protein, B vitamins, and sometimes vitamin D. It’s just an added bonus that it is also calcium-rich, supporting healthy bones. The B vitamins in yogurt (there are several of them) and folate have been linked to hair loss prevention.
Bone Broth
Getty Images
One protein component that’s especially important for beautiful hair is collagen, a structural protein in the body. While more evidence is needed to substantiate fully the hair health claims associated with collagen in humans, one animal study found collagen to promote healthy hair growth while also preventing hair loss, an encouraging result for the broader use of collagen for hair health.
When it comes to collagen-rich foods, there are few options better than bone broth. “Bone broth is a great source of collagen, and it’s packed with filling protein, which we know is also important for hair health,” Tamburello explains. Bone broth is easy to make at home, but there are some great options for purchase, including Azuluna Foods and Dr. Kellyann.
Oats
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.
“Whole grains uniquely contain silica, an element also known as the ‘beauty mineral,’” Tamburello says. Oats are certainly included in the healthy whole grain category and are one of the best sources of silicon available. Oats are perfect in hearty breakfast options like oatmeal and granola but can also be included in oat cookies, smoothies, plant-based burger patties, and breading for proteins.
Avocado
Avocado is a popular source of healthy fats and has many of the nutrients highlighted above. One particularly important nutrient avocado has is vitamin E; “Vitamin E and tocotrienol, an antioxidant found in avocados, could help boost hair health,” Tamburello explains. This antioxidant vitamin helps combat skin lipid peroxides, which has a strong correlation to hair disorders that may result in loss.
Nuts and Seeds
Tamburello notes that oxidative stress can contribute to hair loss. This means that eating foods high in antioxidants (substances that fight oxidation) is key when considering hair health and growth. Bioactive plant compounds, mostly found in plant foods like nuts and seeds, are some of the best sources of antioxidants available.
“Eating more nuts and seeds could help your hair grow faster,” Tamburello says. This is due to their high zinc, B vitamin, plant compounds, and omega-3 fatty acid content. “Chia seeds, flax seeds, and walnuts are high in plant-based sources of omega-3 healthy fats which could help hair growth thicker.”
Beans
Beans are excellent sources of plant-based protein and are also chock-full of hair-healthy plant compounds, iron, zinc, and biotin. For example, a one-cup serving of black beans from a can has about 11.89 grams of protein and 2.91 milligrams of iron.
Chickpeas are also high in protein, iron, and biotin. A one-cup serving of chickpeas contains 11.51 grams of protein and 1.71 milligrams of iron. From soups and stews to salsas and salads, the options for enjoying beans at home are truly endless.
Dark Chocolate
Dark chocolate is full of important hair- and skin-friendly nutrients like iron, magnesium, and plant-based polyphenols. The polyphenol content, in particular, helps increase blood flow to the skin, which increases skin density and hydration.
This improved skin health helps ensure an optimal scalp environment for hair growth. Just make sure the chocolate has a 70% or greater cocoa content for the biggest antioxidant boost, and eat this food in moderation.
Spinach
Spinach is full of iron, folate, and vitamins A and C, which all help maintain healthy hair follicles. Vitamin A helps control the production of sebum, an oily substance that moisturizes the scalp. A healthy, well-moisturized (but not over-moisturized) scalp can better maintain healthy hair. Vitamin A also aids in cell growth, which is essential for healthy hair follicles.
Meanwhile, vitamin C helps to build collagen and can help the skin on your scalp and the hair that grows out of it. Iron levels are also associated with hair health, and a meta-analysis found that individuals with low iron levels were more likely to have hair loss. One cup of spinach contains approximately 1.89 milligrams of iron, about 10.5% of the DV based on the 18 milligrams a day recommendation.
Citrus Fruits
Whether it’s oranges, lemons, limes, kumquats, or grapefruit, you’re bound to find super high levels of hair-loving vitamin C in any citrus fruit option you choose. These fruits also offer vitamin A and plant compounds, which are other key nutrients for hair growth.
“Vitamin C acts as an antioxidant to help protect cells in the body, including hair follicles,” Tamburello says. “Vitamin C also helps the body make collagen, which is linked to stronger hair.” Again, vitamin A plays a critical role in hair follicle development, making it a smart dietary addition for improving hair health.
Berries
“Berries are well-known to be high in powerful antioxidants that help protect our body cells from harmful substances while also positively impacting hair cells and hair follicles,” Tamburello says. Plus, they’re super rich in hair-boosting vitamin C.
While all berries will offer these hair health benefits, raspberries, blackberries, and blueberries are among the most antioxidant-rich, making them especially excellent choices.
Peppers
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors Hall
In addition to its plant-based polyphenols, peppers are rich in vitamin C, which aids collagen production and promotes iron absorption. One large sweet red pepper contains 210 milligrams of vitamin C, well over 100% of the DV (233%, to be exact). You can add peppers to all kinds of dishes, but to maximize your hair-growing benefits, stuff them with some other foods on this list.
Cucumber
Victor Protasio
Cucumbers have a high water content and also contain silicon (or silica), which strengthens hair and promotes growth. Increasing your silica intake has been shown to have a positive impact on skin and hair. It can even improve your skin firmness and reduce brittleness in nails and hair.
Sweet Potatoes
Anna Shepulova/Getty Images
Ever wonder why sweet potatoes are so orange? Sweet potatoes get their bright color from beta-carotene, which is the red-orange pigment found in fruits and veggies like sweet potatoes and carrots. Our bodies convert beta-carotene into vitamin A, which aids in hair production. Sweet potatoes also provide antioxidants from the beta carotene as well as its vitamin C content, which helps protect against cell damage, strengthening your hair over time.