Who wouldn’t want healthy, strong hair that is vibrant? Some people may find it more difficult to attain luscious locks due to a number of factors such as age, genetics and certain medical conditions. Many topical products and supplements are available to promote hair growth or reduce hair loss. However, many of these work only with varying degrees of success.
Adopting healthy lifestyle habits, including eating foods that promote hair growth, is a holistic solution. We spoke to an expert to find out which nutrients are proven to promote healthy, long hair. She also shared some delicious recipes that include your hair’s favourite foods.
The Best Nutrients to Promote Healthy Hair
A surprising number of nutrients support hair health. Bianca Tamburello is a Registered Dietitian at FRESH Communication. She says that certain nutrients are especially beneficial for hair growth, strength and thickness. These include zinc, biotin and iron as well as omega-3 fats.
Zinc
Zinc is a well-known mineral that boosts immunity. It also has a significant role to play in the health of skin and hair. A review, a 2018 article in Dermatology and Therapy, and a 2017 article all found that zinc deficiencies were linked to alopecia or hair loss.
Vitamin C
Tamburello says that vitamin C is an antioxidant which helps protect cells, including hair follicles. Vitamin C helps the body produce collagen, which has been linked to stronger hair.
Plant Compounds
5 As Tamburello pointed out, oxidative stresses can cause hair loss. This is why eating foods rich in antioxidants is important for hair growth and health. Plant foods, which contain bioactive plant compounds in large quantities, are among the best sources of antioxidants.
Omega Fatty Acids
Omega-3 fatty acid has been associated with glowing skin. But did you also know that they are linked with flourishing hair? In a 2015 study, 120 women were given a supplement that contained both omega-3 and Omega-6 fatty acid. After six months of taking the supplement, hair loss was reduced and hair density improved.
Collagen and Protein
The building blocks of the body are protein, which includes hair. It is therefore a crucial nutrient to promote hair growth. Collagen, a structural amino acid in the body, is a protein that is especially important for healthy hair. Although more research is needed to prove the hair-health claims made by collagen in humans. However, a 2022 study on animals found that collagen promotes healthy hair growth and prevents hair loss. This result could be encouraging for the wider use of collagen as a hair-health supplement.
B Vitamins
Although not technically a B-vitamin, biotin can be grouped with this group of vitamins.
Vitamin D
The vitamin d, which is more difficult to obtain, can be equally important for healthy hair. In a 2016 study, decreased vitamin D levels were linked to an increased incidence of female-pattern hair loss among 45 women. 11 A smaller study also found similar results in men.
Iron
A meta-analysis revealed that low iron levels can also affect hair health. People with lower iron levels are more likely to experience hair loss.
Vitamin E
This antioxidant vitamin is also important for hair health. A 2022 review revealed that vitamin E can help combat skin lipids peroxides. This has a strong connection to hair disorders and loss.
Vitamin A
Vitamin A plays an important role in the development of hair follicles, making it an intelligent dietary addition to improve hair health.
Silicon
Silicon (not silicone!) is a mineral that many people do not consider a food. The third most common element on Earth is silicon. It’s a trace element also known as “silica” that has been linked with reduced hair loss and increased hair brightness. “Silica is important in delivering nutrients to hair and scalp.
Healthy Foods that Promote Hair Growth
Eating the following foods will not cause your hair to grow in inches over night, but incorporating them into a healthy diet can promote hair growth and slow down hair loss.
Talk to your doctor if you notice any sudden changes in the health of your hair. Stress and other factors may also affect your hair.
Yogurt
The calcium in yogurt helps to maintain healthy bones. Yogurt is a breakfast favorite that can be added to smoothies or parfaits. It’s also great in savory dips, marinades and pancake recipes.
Salmon
The omega-3 fatty acid content, vitamin D and B vitamins of this popular pink fish are all beneficial to hair health. “As a dietitian registered in Chile, I highly recommend the salmon because it is high in omega-3 fats that are good for hair and low in Mercury.
Bone Broth
Bone broth is one of the best options for hair-boosting foods rich in collagen. Tamburello says that bone broth is an excellent source of collagen and is packed with protein. This is important for hair health. Bone broth can be made at home or purchased from Azuluna foods and Dr. Kellyann.
Citrus Fruits
Citrus fruits are a great source of vitamin C, which is good for hair. These fruits are rich in vitamin A, plant compounds and other nutrients that promote hair growth. These fruits are great for vinaigrettes and juices but also add a sweet acidity to marinades or pastas.
Oats
Tamburello says that whole grains are the only source of silica. This element is also called ‘the beauty mineral’. Oats certainly fall under the category of healthy whole grains and are a good source of silicon. This versatile ingredient can be used in a variety of dishes, including oatmeal, granola, baked goods, smoothies and plant-based burgers. It is also great for breading proteins like tofu and chicken.
Avocado
This popular source for healthy fats contains many of the nutrients listed above. Tamburello says that avocados contain tocotrienol and vitamin E, which are antioxidants. This could boost hair health. Add avocados to everything from salads to tacos and salsas.
Nuts, seeds and other products
Tamburello says that eating more nuts and seeds can help you grow your hair faster. It is because they are high in zinc, B vitamins, plant compounds, and omega-3 fats. ” Flax seeds and walnuts contain plant-based sources that are rich in omega-3 healthy fats, which may help hair grow thicker.”
Eggs
Biotin is found in large quantities in eggs, even though it’s controversial in terms of its actual benefits for hair. You’ll also find zinc and protein as well as vitamin D.
Beans
Beans are a great source of plant-based proteins, but they also contain iron, zinc and biotin, which can help to promote healthy hair. The possibilities for preparing beans are endless. From soups, stews, and salsas to salads and dressings.
Berries
Tamburello explains that “Berries contain powerful antioxidants which protect the body from harmful substances and also have a positive impact on hair cells and hair growth follicles.” They’re also high in vitamin C, which is known to boost hair growth.
Spinach
Spinach contains iron, folate and vitamins C and A, all of which help to maintain healthy hair follicles. Vitamin A controls the production of oily sebum that moisturizes your scalp. Healthy hair can be maintained by a scalp that is well moisturized (but not too moisturised). Vitamin A is also essential to healthy hair follicles. 16 Vitamin C, on the other hand, helps build collagen.
Oysters
Oysters may not be everyone’s favorite, but for those who do enjoy them there is another reason to consume them. Oysters contain zinc, which is important for hair growth and repair. It keeps the oil glands surrounding hair follicles working properly. A zinc deficiency, on the other hand can lead to scalp problems and hair loss.
Chickpeas
You can eat chickpeas plain, roast them, or make hummus out of them, for example. You can eat them plain or roast them. Or make hummus.
Peppers
Vitamin C is abundant in peppers, and it helps to produce collagen and absorb iron. One large pepper, for instance, contains 210 mg of vitamin C. 20 Peppers can be added to all types of dishes from stir-fries to omelets. You can eat them raw or cooked. You can combine them with other foods from this list to create a powerful meal for your hair.
Cucumber
Cucumbers are rich in silica which promotes hair growth and strengthens the hair. Silica is known to be beneficial for skin and hair. It can increase the firmness of your skin and reduce the brittleness of hair and nails. You’ll find it in many hair and skin products.