Eat These Foods to Target Hair Growth

Medically reviewed by Brendan Camp, MD

A nutrient-rich diet may help your hair grow. But it’s only one piece of the puzzle. Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role in hair growth.

Specific vitamins and nutrients can help boost the hair growth cycle and support optimum growth. However, vitamin deficiencies can negatively affect hair health.

Foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins aid hair growth. Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients.

This article discusses how food impacts hair growth, foods that may support hair growth, and other ways to help grow your locks.

Types of Foods to Support Hair Growth

There's no one best food to support hair growth, but a diet rich in various nutrients can help.

Hair Growth vs. Hair Strengthening

Hair growth refers to sprouting new follicles, which lie underneath your skin. When people talk about hair strengthening, they usually refer to the texture of the hair shaft, which is the visible part outside your skin.

Fatty Fish

Fatty fish include salmon, herring, and mackerel. These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth.

Omega-3s are thought to have anti-inflammatory properties and protect hair follicles from damage. One study found women who took a supplement containing omega-3s had a reduction in hair loss and increased hair density.

Eggs

Eggs contain several nutrients that can contribute to healthy hair. These include biotin, protein, choline, iron, and vitamins A, D, and B12. They also have lutein and zeaxanthin, two antioxidants known to maintain the health of eyes, hair, and skin. Most of the egg's vitamin D is found in the yolk, so you may not get the same benefits from egg whites.

Dark Leafy Greens

Dark leafy greens contain hair-healthy nutrients, such as B vitamins, vitamin C, folate, iron, and the antioxidants quercetin and kaempferol. One study found that the Mediterranean diet, which includes vegetables like dark leafy greens, may help promote hair growth in people with hair loss. Some examples of dark leafy greens include spinach, arugula, and kale.

Nuts and Seeds

Nuts and seeds are rich in vitamin E, vitamin B, zinc, and healthy fats. Just one ounce (23 almonds) provides 7.3 milligrams of vitamin E, 48% of your daily requirement. Some studies suggest vitamin E may promote hair health by protecting hair follicle cells against oxidative damage.

Sweet Potatoes

Sweet potatoes contain beta-carotene, which your body converts to vitamin A. Research suggests that vitamin A can affect sebum production, an oily substance that keeps hair healthy. However, too much vitamin A has been linked to hair loss.

Berries

Strawberries, blueberries, raspberries, and blackberries are all loaded with antioxidants, like vitamin C, that protect cells from damage. They can also boost collagen production, promoting healthy skin, joints, and hair. Just one cup of strawberries contains 97.6 mg of vitamin C, up to 113% of the daily requirement.

Avocados

Avocados contain nutrients such as vitamin E, folate, niacin, magnesium, and vitamin C. One avocado has 163 micrograms of folate. Studies show that folate deficiency may be linked to hair loss.

Oysters

Oysters are a good source of zinc, a mineral that supports the hair growth cycle. Some research has shown that a zinc deficiency can lead to hair loss. Eating just two medium oysters can provide enough zinc to meet your daily needs. But don't overdo it. Too much zinc can be toxic.

Meat

Meat has a lot of protein and iron, which are involved in the hair growth cycle. Deficiencies in protein and iron have been linked to hair loss. Red meat contains iron that’s easy for your body to absorb. However, overeating red meat has been linked to other health issues, such as cardiovascular (heart) disease.

Legumes

Legumes, such as chickpeas, lentils, black beans, and peas, are a good alternative for people who follow a vegetarian diet and want to consume more protein. They also contain folate, which may support hair growth.

Bell Peppers

Bell peppers are chock full of vitamins C and A and biotin, essential for keeping hair healthy. Bell peppers come in various colors, including red, yellow, green, and orange.

Buckwheat

Buckwheat is a seed that provides zinc, iron, magnesium, vitamin E, and B vitamins, which can all support healthy hair growth. It also contains silica, a trace element that may prevent hair thinning and strengthen hair.

Yogurt

Yogurt provides several hair-healthy nutrients, like protein, B vitamins, selenium, and vitamin D. Greek yogurt has more than double the amount of protein as regular yogurt. One serving of Greek yogurt has 20 grams of protein, whereas a serving of low-fat yogurt has 9 g of protein.

Impact of Food on Hair Loss and Regrowth

Food is one of several factors that can contribute to hair loss and regrowth. Research shows that eating a nutrient-rich diet can promote active hair growth. The nutrients support hair follicles' high metabolic rate and cell division.

The reverse is also true. A diet that is deficient in specific nutrients can lead to hair loss.

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.

Other Ways to Help Hair Growth

Besides nutrition, there are other ways to support hair growth. Rogaine (minoxidil) and Propecia (finasteride) may be options for helping your hair grow. Hair transplant surgery is also done to treat baldness. Additionally, low-level laser therapy (LLLT) and platelet-rich plasma injections are popular in-office treatments that may help improve hair density in some people.

Several creams, supplements, and other remedies are sold online and in stores to help promote hair growth. However, many of these products lack scientific evidence, and more research is needed.

Summary

Hair growth is a complex process that hinges on several different factors. Proper nutrition is one way to help support hair growth. Key nutrients, like omega-3 fatty acids, biotin, and other vitamins, are important for growing hair. Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy.

Most experts agree that it’s best to eat a well-balanced diet. While it’s helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods. Talking to your healthcare provider before changing your diet is a good idea.

Read the original article on Verywell Health.