Best food for hair growth: Some of the Best foods for hair growth are foods with high nutritional value, like eggs, leafy greens, and fatty fish. Deficiencies in nutrients can affect hair health.
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Best food for hair growth
Your hair health and how fast it grows depends on many factors, including:
- age
- overall health
- genetics
- environmental exposure
- medications
- diet
Although you can’t change some of these factors, you likely have more control over your diet.
Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular turnover (1Trusted Source).
A diet lacking in needed nutrients can lead to hair loss, including deficiencies in:
vitamins B12 and D
biotin
riboflavin
iron
Eating a balanced diet rich in these vitamins and minerals may help promote hair growth, especially if your hair loss is due to poor nutrition.
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1. Eggs for protein and biotin
Best food for hair growth: Eggs are a great source of protein and biotin, two essential nutrients for hair growth.
Eating enough protein supports hair growth because hair follicles are mostly made of protein. A lack of protein may cause hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency.
While you are unlikely to consume excess biotin through food, many supplements for hair, skin, and nail growth contain biotin over the recommended daily intake.
Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods for optimal hair health.
2. Berries for antioxidants and collagen production
Best food for hair growth: Berries are loaded with beneficial compounds and vitamins that may support hair growth. This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.
The body also uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause iron deficiency anemia, which has been linked to hair loss.
3. Spinach for vitamin A, vitamin C, iron, and folate
Best food for hair growth: Spinach is a healthy green vegetable loaded with beneficial nutrients like folate, iron, and vitamins A and C, which are important for hair growth.
You should be able to get all the vitamin A you need by eating foods rich in this important nutrient.
A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs.
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
4. Fatty fish for omega-3 fatty acids and protein
Best food for hair growth: Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which may support hair growth.
An older study of 120 females found that a supplement containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair density.
Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair. Some studies have linked vitamin D3 deficiency to hair loss.
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