But your hair loss may be due to things other than diet. “Even if you have a perfect diet and optimal nutrient intake, hair growth is influenced by many factors including genetics, stress, health status, medical conditions, and more,” notes Marisa Moore, RDN, registered dietitian nutritionist in Atlanta, Georgia. If you’re concerned about your hair loss, it’s always a good idea to talk to your doctor about it to make sure there’s not an underlying health issue you need to know about it. But it doesn’t hurt to start by making sure you’re doing OK from a nutrition perspective, especially because adding nutrient-rich foods to your diet may be a good place to start. Here are 14 foods to add to your diet that may help boost hair growth.
Foods for hair growth
Oranges
“Many of us eat vitamin C-rich oranges to support our immune system during a cold but, vitamin C has another important job - collagen production,” says Valerie Agyeman, RD, registered dietitian and Founder of Flourish Heights. “Collagen is a crucial protein for hair strength and elasticity, meaning less breakage and split ends. Have oranges on hand in your fruit basket for those busy days when you need a sweet, nutritious snack.”
Bone broth
“Bone broth all the nutrients your body needs for collagen synthesis; collagen is part of the hair’s structure and necessary for a healthy scalp,” says Robin Foroutan, MS, DRN, HCC, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Sweet potatoes
“Healthy and delicious, sweet potatoes contain high amounts of vitamin A, which plays a role in hair growth and helps keep the scalp moisturized for a better chance at healthy hair,” says Moore. “Try them roasted, mashed, or even grilled!”
Bell peppers
“Bell peppers are high in vitamin C, which is necessary for collagen synthesis,” says Foroutan.
Spinach
“Spinach is a superstar food that contains vitamin C, vitamin A, and iron. Iron plays a key role in the body’s ability to produce healthy blood cells and deliver oxygen to the hair,” says Agyeman. “Not getting enough iron can lead to hair loss. If you’re looking for ways to add more greens to your eating routine, spinach is the way to go. These dark leafy greens take any stew or soup to the next level.”
Chicken
“Chicken contains B vitamins, which are important for hair growth,” says Moore.
Beef
“The iron in beef boosts circulation and carries oxygen to your whole body, including your scalp. It carries oxygen to the hair’s root so it can grow faster,” says Foroutan.
Tomatoes
“Tomatoes and other bright red fruits and vegetables are an excellent source of vitamin A, which supports sebum production,” says Agyeman. “Sebum is the body’s natural moisturizer and it plays an important role in preventing dry hair and scalp. Vitamin A is fat-soluble so eating it with a source of fat improves absorption. Add sliced tomatoes to a panini or enjoy it with mozzarella, basil and balsamic vinaigrette for a delicious, flavorful appetizer at your next summer gathering.”
Oysters
“Oysters are a zinc superfood which helps to keep your hair follicles healthy,” says Foroutan.
Lentils
“Though everyone knows red meat is an excellent food source of iron, you can also get iron from plant-based foods like lentils and black beans,” says Moore. “Pair these with a vitamin C source, such as tomatoes for better absorption. Iron deficiency anemia is especially common among women and can be a cause of hair loss. If you are deficient in iron and food sources aren’t helping, speak with your health provider about whether or not you need to take a supplement.”
Eggs
“Eggs have so many benefits for the hair because they contain biotin (a vitamin that prevents thinning and hair loss) and vitamin A,” says Agyeman. “Eggs are also a complete protein, meaning they are a source of all of the amino acids (building blocks of proteins) the body needs for many functions, including hair growth and strength. Eggs are extremely versatile so there’s something for everyone. Whether you’re making a spinach scramble, a vegetable quiche or a yummy omelette.” Adds Foroutan, “Egg yolks are a great source of the biotin, which your body needs for healthy hair growth.”
Seeds
“Seeds are a good source of vitamin E which plays a role in maintaining healthy skin–including the scalp,” says Moore. “The scalp is the foundation for healthy hair growth, so add a handful of sunflower seeds to your next salad for a little extra crunch!”
Walnuts
“Walnuts contain both omega-3 and omega-6 fatty acids, which are considered essential because the body doesn’t make them on its own,” says Agyeman. “These fatty acids are responsible for hair elasticity and strength. They can also protect the hair from the damaging effects of UV sun rays. Not getting enough can result in scaly, flaky scalp and hair loss. My favorite ways to enjoy walnuts are toasted and tossed on a hearty salad or as a crunchy crust on fish!”
Other nuts
“Like sunflower seeds, nuts help contribute vitamin E to the diet,” says Moore. “Sprinklesome onto your morning oats or try them as a satisfying snack!” Next up, here are the 11 best foods for your brain.
Sources
Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta, GeorgiaValerie Agyeman, RD, registered dietitian and Founder of Flourish Heights.
