The Foods Experts Want You to Eat to Boost Hair Growth
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If you already use the best hair growth oils and have tried a variety of highly effective treatments for hair loss but are looking for more ways to boost strands, you may want to consider the best food for hair growth, to help you reach your goals.
“Your hair’s health is built from the nutrients you eat, so if your diet is lacking the proper nutrients it needs, it shows,” says Asmi Berry, D.O., F.A.A.D., board-certified dermatologist at BHSkin Dermatology in Los Angeles. “Proteins, vitamins, and minerals are essential for strong, healthy hair because they support keratin production, follicle strength, and scalp health. Think of food as fuel for your hair follicles; if you’re running on empty, hair growth slows down.”
Meet the Experts: Asmi Berry, D.O., F.A.A.D., board-certified dermatologist at BHSkin Dermatology in Los Angeles; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
The three most important vitamins for healthy hair growth are vitamins A, C, and B7 (Biotin), says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Vitamin A helps hair grow and is used to produce an oil called sebum, which moisturizes the hair and scalp. Vitamin C is used to make collagen, which is important to the production of keratin. Biotin is a B vitamin that can help support hair growth,” she explains.
Additionally, you’ll want to make sure you are eating enough protein. “Protein is key because hair is mostly made of keratin, a protein. If you are not getting enough, hair growth slows down, strands weaken, and shedding increases,” Dr. Berry says. Luckily, there are lots of plant- and animal-based protein options available no matter your diet preferences.
While supplements and vitamins for hair growth may be useful additions for some, eating a diet that includes a variety of foods for hair growth is the first step, Prest explains. Keep in mind that supplements are supplemental to the foods you already eat and be sure to discuss any supplements with your healthcare provider before starting, she notes.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
So, what foods can you add to your diet to boost hair growth? Dr. Berry recommends choosing foods that are rich in vitamins, minerals, and other vital nutrients. Below, our experts share specific foods they recommend consuming more of if your goal is healthier, longer, thicker strands.
Strawberries
Strawberries are an excellent source of vitamin C, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Vitamin C is a powerful antioxidant with anti-inflammatory properties that may help increase blood flow through our body, including our scalp, and hair follicles are stimulated—supporting the growth of our hair,” she explains.
Egg yolks
Egg yolks are a good source of biotin, which has long been associated with hair growth, says Gans. “Specifically, biotin helps produce keratin, a naturally occurring protein in your body that helps form hair,” she explains.
Lentils
Lentils are a good source of iron. 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.
Fatty fish
Fatty fish (ie. salmon, herring, mackerel) are good sources of omega-3 fatty acids, says Dr. Berry, “which reduce scalp inflammation and help with hydration and shine.” Fatty fish are also protein-rich and contain selenium, and vitamins B and D. Selenium, a trace mineral, helps regulate thyroid hormone levels and plays a role in limiting oxidative stress on the hair follicle while vitamin D “has been linked to new hair follicle stimulation,” adds Dr. Berry, noting that those with low levels of vitamin D often struggle with hair thinning.
Spinach
Spinach is a leafy green vegetable that is a good source of iron, vitamin A, folate, and vitamin C. Iron “helps carry oxygen to hair follicles,” explains Dr. Berry, who adds that low levels of iron can cause excessive hair shedding. Additionally, folate, a B vitamin, “essential for keratin production and healthy hair growth,” she says.
While vitamin A is important for scalp health, it is important to note that an excess of vitamin A may actually impair hair growth. Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you’re older, not to mention stunting your hair growth.
Nuts and seeds
Nuts and seeds supply the body with omega-3 fatty acids, vitamin E, and zinc. Omega-3 fatty acids and vitamin E both possess anti-inflammatory properties that protect hair follicles from oxidative stress, says Dr. Berry. “Zinc plays a role in protein synthesis in our body, including keratin—one of the main structural proteins that form hair,” explains Gans.
Sweet potatoes
Sweet potatoes are high in vitamin A, biotin, and some vitamin C, says Prest, all of which are known to boost your hair growth. Plus they are full of flavor and make for a great addition to a well-rounded plate.
Carrots
Carrots are high in vitamin A and vitamin C, says Prest. Orange foods like sweet potatoes and carrots are also high in carotenoids, which are known to protect against UV damage and help improve skin elasticity, hydration and texture—win-win for healthy hair and glowing skin!
Broccoli
Broccoli is high in vitamin A, vitamin C, and biotin, says Prest. With scalp-boosting vitamins A and C, along with keratin-producing biotin, this combo is sure to support healthy hair growth.
Plain yogurt
Plain yogurt is high in biotin and vitamin A, says Prest. Top it with some berries and some nuts and you’ve got yourself a healthy hair-boosting breakfast!
Red bell peppers
Red bell peppers are high in vitamin C and vitamin A, says Prest. With vitamin C’s important role in collagen production, and vitamin A’s role in sebum production, both vitamins do wonders for your scalp health.
Avocados
It turns out avocado toast or a serving of guacamole might just help you on your hair growth journey. Dr. Berry says this fruit is rich in biotin and healthy fats, which are both known to bolster hair growth and contribute to healthier, shinier hair.
Oysters
Oysters are rich in zinc, “which helps with tissue repair and prevents hair follicle weakening,” says Dr. Berry. They are also an excellent source of protein and contain vitamin B12.
Beans
Beans, such as black beans, kidney beans, and garbanzo beans, contain high levels of nutrients like protein, iron, zinc, biotin, and folate, which experts have explained are all essential for healthy hair follicles and scalp circulation, and may promote hair growth.
What is the effect of nutritional deficiency on hair?
“When your body is missing key nutrients, it prioritizes essential organs over hair growth. This can lead to hair shedding, brittleness, and slow regrowth,” explains Dr. Berry. “Low iron, protein, or zinc can cause thinning, breakage, and even hair loss conditions, like telogen effluvium. With telogen effluvium, there is excessive hair shedding due to stress or vitamin deficiencies. Once nutrient levels are restored, hair will often grow back.”
How to grow hair faster
When it comes to growing your hair faster, “eating well is a great start,” says Dr. Berry. “But a holistic approach will help you achieve the best results.” Below, find her top tips for hair growth in addition to a healthy, well-rounded diet.
✔️ Pay close attention to scalp care. “Regular scalp massages, gentle cleansing, and exfoliation can improve circulation and create a healthier environment for hair growth,” says Dr. Berry. She also recommends using a scalp mask to soothe and nourish the scalp which may boost hair growth by creating an optimal environment for the hair follicles to thrive.
✔️ Manage stress levels. “Chronic stress pushes hair follicles into the resting phase of hair growth, which can lead to shedding and slow regrowth,” Dr. Berry adds. “I recommend patients try exercise, meditation, and good sleep.”
✔️ Be gentle on your hair. If your goal is to grow your hair faster, it’s also wise to make an effort to reduce breakage which will help you retain existing length. Dr. Berry advises patients to limit heat and chemical damage from things like excessive heat styling, bleaching, or harsh hair treatments, which can all break and thin the hair. “Always use a heat protectant spray before styling!” she adds.
✔️ Consider suplements. While not necessary, “supplements can help too,” Dr. Berry explains. However, it’s important to use these as a part of a healthy diet and always consult your physician before adding one to your daily routine. “I love the hair vitamin Nutrafol,” Dr. Berry says. “It contains collagen and adaptogens, which support hair growth. However, it takes three months before you start seeing results. ”
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