14 Foods That Help Boost Hair Growth, According to Dietitians
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The longer a hair follicle stays in the anagen phase, the longer it will grow (32). Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles (18). Spinach is a healthy green vegetable loaded with beneficial nutrients like folate, iron, and vitamins A and C, which are important for hair growth (7). Sweet potatoes are a superfood rich in beta-carotene, which converts into vitamin A, which boosts hair growth, prevents hair drying, and protects against a dull scalp.
Fatty Fish
Excellent sources of plant-based protein, beans are also chock-full of hair-healthy plant compounds, iron, zinc, and biotin. From soups and stews to salsas and salads, the options for enjoying beans at home are truly endless. 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.
What Nutrients Promote Hair Growth?
“Most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon weekly,” says Yawitz. Your hair is in a constant state of growth, and hair follicles are highly sensitive to changes in nutrient levels, oxidative stress, and hormonal fluctuations. 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.
Support
Avocados are a healthy source of natural, healthy fats and vitamin E which support and improve hair health. Vitamin A can also help the scalp produce sebum, oily secretions that can encourage healthy hair growth. Oxidative stress may cause damage to skin cells on the scalp and cause hair loss, according to June 2009 research in the International Journal of Trichology. This popular source of healthy fats combines many of the nutrients highlighted above. “Vitamin E and tocotrienol, an antioxidant found in avocados, could help boost hair health,” Tamburello explains. Besides guacamole, add this green fruit to salads, grain bowls, egg dishes, tacos, salsas, sandwiches, and so much more.
Foods That Can Help Your Hair Grow Faster, According to Nutritionists
Kenneth Byrd, with a BS in Accounting and Management Information Systems and an MBA from the University of Alabama at Birmingham, has over 15 years of experience and is a recognized authority in hair care. Co-founder of Curl Centric® and Natural Hair Box, Kenneth has dedicated himself to promoting ethical and scientifically-backed hair care practices. Rigorous editorial guidelines, industry recognitions, and features in numerous media outlets evidence his expertise. Kenneth’s commitment to transparency, quality, and empowerment has positioned him as a trusted voice in the field, empowering readers to confidently embrace their natural beauty. Eating around 114 grams of sweet potato, which is equivalent to medium sweet potato, supplies you with beta-carotene, which is four times the amount of vitamin A needed per day. Consuming around 200 grams of avocado, which is equivalent to eating a medium-sized avocado, supplies you with 21% of the vitamin E needed for the day.
What Nutrient Should You Focus on For Vegetarian Hair Growth?
Avocados are also rich in vitamins, which help nourish the scalp and help the hair look healthy and shiny. Omega-3 fatty acids, in particular, have anti-inflammatory effects, which may help protect your cells from damage. One study found that people who took supplements of omega-3 fatty acids, omega-6 fatty acids, and antioxidants for six months had thicker hair and fewer resting (not actively growing) hair follicles (Le Floc’h, 2015).
11 Best Foods for Hair Growth, According to Dietitians - Prevention Magazine
11 Best Foods for Hair Growth, According to Dietitians.
Posted: Wed, 30 Aug 2023 07:00:00 GMT [source]
Healthy Foods That Help Hair Growth
Fatty fish is a great source of nutrients that can improve hair health. The list of such fish will include mackerel, salmon, and herring; they are all good sources of omega-3 fatty acids that have been linked with improved hair health. However, the omega-3 fatty acids from the seeds are not as effective as those found in fatty fish but are still an excellent addition to your diet for purposes of promoting hair growth and overall health. Iron is yet another nutrient found in red meat and is quickly absorbed into the body. Iron is essential for the delivery of oxygen to the hair follicles and other cells within the body (source). Eating a diet that includes a variety of foods is the first step in healthy hair growth, says Prest.
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. Salmon is high in protein, vitamin D, B12, and omega-3 fats, which are nutrients that can support hair health and growth. This article explores the top 25 foods for hair growth recommended by dermatologists. Studies also suggest omega-3s may benefit hair thickness and growth, says Nikkel.
"Avocados are rich in Vitamin E, an antioxidant that provides nourishment to the hair. Consuming just a medium-sized avocado provides approximately 28 percent of your daily vitamin E requirements," says Agyeman. One study published in Tropical Life Sciences Research found that vitamin E supplements significantly increased the number of hairs in a group of 21 volunteers suffering from hair loss compared to the placebo group. This is most likely due to the antioxidant powers of vitamin E, which help reduce oxidative stress in the scalp. Gohara also notes that the healthy fats in avocados may contribute to overall hair health. Both Agyeman and Gohara clocked lean protein as a key nutrient for hair health. This makes sense, because the hair shaft is composed almost entirely of a protein called keratin.
Vitamin C also helps your body absorb iron, which is necessary for hair growth. They also provide a variety of B vitamins, zinc, and essential fatty acids. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair (11). Eggs are a great source of protein and biotin, two essential nutrients for hair growth. While more research is needed to understand the connection between micronutrients and hair loss, ensuring you’re getting enough of these 13 foods rich in nutrients that support hair growth is a good idea.
More studies are needed before health experts can make any recommendations. '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.
In one study, a majority of women who took omega-3 and other supplements reported a reduction in hair loss as well as an improvement in hair diameter and hair density. Your body doesn't naturally produce omega-3s, so you will have to get them from food or supplements. 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. Foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins aid hair growth.
Oats are certainly included in the healthy whole grain category, and as one of the best sources of silicon available. This versatile is perfect in hearty breakfast options like oatmeal and granola, but can also be included in baked goods, smoothies, plant-based burger patties, and breading for proteins, like tofu or chicken. One 2022 review found vitamin E to help combat skin lipid peroxides, which has a strong correlation to hair disorders that may result in loss. Many brands sell supplements and shampoos promising to help stimulate hair growth and thickness. The acid helps break apart residue from hair products that may interfere with hair growth.
In fact, a zinc deficiency may contribute to sudden patchy hair shedding (telogen effluvium) as well as alopecia areata and pattern hair loss (Guo, 2017). Fortunately, if a nutrient deficiency is the cause of your telogen effluvium, correcting the deficiency will usually reverse the hair loss. Avocados provide a variety of nutrients like healthy fats and vitamin E. So, making sure you’re eating enough foods with vitamin C helps make sure you’re absorbing enough iron from the foods you eat.
“Eggs are a great source of protein and biotin, which are both important for healthy hair and growth,” Dr. Klein says. Biotin keeps enzymes buzzing to metabolize nutrients, like fats and carbs, that nourish hair follicles. Both Gomer and Yawitz say vitamin E is an antioxidant that helps prevent oxidative stress that may lead to hair loss, since it can help protect the hair follicles from damage. One ounce of sunflower seeds covers 49% of the Daily Value (DV) for vitamin E and packs nearly 5 grams (g) of protein, which is required for proper follicle function and hair growth. Sunflower seeds are also high in selenium and zinc, which are minerals that are needed to maintain healthy hair.
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