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TOP 5 Foods for Hair Growth*

Updated: Jan 31, 2023


These 5 Delicious Foods may help to strengthen and grow your hair faster.



July 15, 2021

 

1. Eggs

Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.


Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote 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. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.


However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.


Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health.


Summary

Eggs are a great source of protein and biotin, which are important for hair health and growth. Adeficiency in either of these nutrients has been linked to hair loss.


2. Berries

Berries are loaded with beneficial compounds and vitamins that may promote 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.


For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs.


Also, the body 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 anemia, which has been linked to hair loss.


Summary

Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production and

iron absorption, two factors that may promote hair growth.


3. Spinach

Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth.


Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy.


A cup (30 grams) of spinach provides up to 54% 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.


What’s more, iron deficiencies have been linked to hair loss.


Summary

Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss.


4. Fatty Fish

Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.


They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.


A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.


Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.


However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.


Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair.


Summary

Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which

have been linked to improved hair growth and density. However, there are only a

few studies in this area, so more are needed.


5. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.


A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs.


Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.


What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing.


Summary

Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.


The Bottom Line

What you eat can have a huge effect on the health of your hair.

A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.

Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.

If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.


*Raman, Ryan. “The 14 Best Foods for Hair Growth.” Healthline, Healthline Media, 9 Apr. 2018, www.healthline.com/nutrition/foods-for-hair-growth#TOC_TITLE_HDR_1.


 


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