The Best Foods for Hair Growth

When it comes to hair health, it’s not just about finding the right shampoo and conditioner. Our nutrition plays a significant role in our hair’s health, growth, and strength. Nutrient deficiencies can lead to hair problems such as thinning, dryness, and excessive shedding. If you’re struggling to grow and maintain healthy hair, this list of foods will help guide you in which you should eat (and which you should avoid). In a nutshell, here are the best foods for hair growth!

How Nutrient Deficiencies Affect Hair Health

It’s no secret that protein is one of the most vital nutrients for your body to function each day. Hair is primarily composed of keratin (a protein that forms our hair’s structure), made from biotin, vitamin A, and protein. Throughout the hair process, your hair and scalp require a variety of vitamins, minerals, and other nutrients, typically from foods. However, when the body lacks these essential nutrients, your hair health can suffer. Common nutrient deficiencies that can negatively impact our hair include:

• Iron Deficiency: This can lead to anemia, reducing the oxygen supply to hair follicles and causing hair to become thin and brittle.
• Vitamin D Deficiency: Linked to alopecia, a condition that causes hair loss.
• Omega-3 Fatty Acids Deficiency: Leads to dry, itchy scalp and brittle hair, potentially causing hair loss.
• Zinc Deficiency: This leads to the weakening of the hair structure and slower hair growth.

Using a Supplement When You Aren’t Getting the Nutrients You Need

Getting your nutrients from a balanced diet is always the best way to go for your hair health. However, if you find that you’re deficient, using supplements can be extremely beneficial in still achieving the results you’re looking for. 

HUMs Hair Strong is the first clinically studied hair gummy that combines biotin, folic acid, B12, and zinc for hair health. The nutrients it provides have been shown to increase hair growth, strength, and fullness. The supplement also contains Fo-Ti, a traditional Chinese medicine that helps stimulate healthy hair growth and maintains natural hair color, and Paba, known to restore hair vitality.

Best Foods for Hair growth and Health

Animal Protein

Animal protein is rich in essential amino acids, the building blocks of keratin. Since our hair is composed of 65-95% keratin, getting enough protein in our diet is crucial for hair health. There are many options for animal protein, but some are better choices than others. Eggs, for instance, contain biotin and other B vitamins that promote hair strength and growth. Lean poultry also provides high-quality protein essential for keratin production, supporting hair growth and strength. Even Greek yogurt is packed with protein and vitamin B5, which helps increase blood flow to the scalp, ensuring hair follicles receive the nutrients they need to thrive.

On the other hand, not all proteins provide the same benefits. Nutritionist Sarah Herrington, MS, CNC, CPT, agrees, stating, “Protein is essential for hair health, and red meat can be an excellent source of this. However, excessive consumption of red meat can lead to oxidative stress or a deficiency in other essential fatty acids, such as omega-3s found in wild-caught fish. In short, moderation is key.”

Leafy Greens

Leafy greens are excellent sources of vitamins A, C, and iron. Foods like spinach, kale, and collared greens are known for being high in iron, which boosts oxygen transport to the hair follicles, aiding hair growth and strength. Vitamins A and C also help produce sebum, the naturally oily substance that moisturizes the scalp, preventing dryness and breakage. Spinach is also rich in folate, a nutrient that promotes healthy cell function and tissue growth.

Fatty Fish

Consuming fatty fish like salmon and sardines can increase your hair health as they are rich in omega-3 fatty acids, nourishing the hair and supporting thickening. A study of 120 female participants was observed over six months to see if omega-3, omega-6, and antioxidants affected hair health. Results found that there was an 89.9% reduction in hair loss, along with an 86.1% and 87.3% improvement in hair diameter and hair density. Additionally, fatty fish also hold anti-inflammatory properties that can help reduce scalp inflammation, reducing the chance of developing a scalp infection. Fatty fish are excellent sources of vitamin D and protein, playing a role in growing strong, healthy hair.

Nuts/Seeds

Adding nuts and seeds to your diet is another beneficial way to get protein and omega fatty acids (especially if you’re following a plant-based diet). These nutrients help maintain a healthy scalp while promoting a healthy environment for hair growth. This provides nourishment to the follicles, supporting strong, shiny hair. Vitamin E is also a powerful antioxidant that prevents oxidative stress in the scalp, while zinc and selenium are vital for hair structure and growth. Most seeds and nuts benefit hair in some way or another, but some of the more notable options include almonds, walnuts, chia seeds, flax seeds, and sunflower seeds. You can also incorporate nut butter if you prefer. Just make sure it’s natural and doesn’t come with added sugars, oils, or other processed ingredients.

Oats

Oats are not only a hearty, fiber-friendly breakfast, but they’re also great for hair health, particularly regarding maintenance and support. Oats, rich in iron, help transport oxygen to the hair follicles, while zinc focuses on tissue growth and repair. The grain also contains B vitamins essential for healthy hair growth and preventing hair loss.

Oats are also incredibly beneficial for those who have dry or damaged hair. If you’ve ever taken an oatmeal bath or used oatmeal for soothing or repair (i.e., itching from a rash, burn, or other type of condition), consuming oatmeal for hair health works similarly. While you’re consuming oats in this instance (rather than bathing in the mixture), oats are hydrating and can relieve a dry, itchy scalp and reduce brittle hair and split ends.

Kiwi

Kiwi may not be the first fruit you think of when it comes to hair health, but this little fuzzy fruit is a nutrient powerhouse. It contains various nutrients, including vitamin E, antioxidants, folate, potassium, and enzymes. It’s also loaded with vitamin C, enhancing collagen production and increasing hair strength. Kiwi also improves blood circulation in the scalp for oxygen to reach healthy follicles, resulting in healthy hair growth. Kiwi is also known to prevent premature graying by using antioxidants to protect from oxidative damage.

Berries

Berries are rich in antioxidants, which, like kiwi, protect hair follicles against oxidative damage. Blueberries, nature’s superfood, stimulate hair follicles for growth and help reduce breakage. On the other hand, strawberries are high in vitamin C, which helps enhance iron absorption and promote growth. Additionally, they contain ellagic acid, a polyphenol compound that can prevent hair loss. (This can also be found in raspberries, cranberries, and blueberries.) Ellagic acid plays a vital role in protecting against oxidative damage and toxins.

Tropical Fruit

Tropical fruits tend to get neglected in our diet a lot of the time as they can often be difficult to find. Many individuals (depending on where they live) only have access to some of these options seasonally. Regardless, tropical fruit works wonders in promoting strong, healthy hair. Here are some tropical fruits you should add to your diet:

Papaya: (Vitamins C, A, Folic acid, Antioxidants, Enzymes)

It produces sebum to moisturize the scalp, strengthens hair, and promotes oxygen to enhance hair growth.

Mango: (Vitamins C, A, E, Essential fatty acids, B-complex, Antioxidants)

It hydrates the scalp, protects from oxidative damage, and increases circulation, promoting hair growth.

Guava: (Vitamin C, A, E, K, Folate, Beta-Carotene)

Guava prevents hair loss and strengthens hair; Vitamin C helps produce collagen. Its antibacterial properties can reduce potential scalp infections. It also stimulates hair follicles and enhances hair growth.

Pineapple: (Folate, B6, Vitamin C, Antioxidants, Bromelain enzyme)

Anti-inflammatory fights dry scalp and dandruff, irritation, and itching. The enzyme removes dead skin and excess oil from the scalp for hair growth.

Avocado: (Vitamins B6, D, E, Biotin, Iron, Folic acid, Potassium, Magnesium)

Avocado nourishes and moisturizes hair. It also prevents breakage and strengthens hair, promoting hair growth.

Coconut: (Vitamins E, K, Zinc, Iron, Fatty acids)

Coconut has amazing hydration benefits that moisturize the follicles and reduce flaking and dry scalp. It also strengthens the hair shaft, preventing further breakage where hair has become brittle. While applying coconut oil to the hair seems to be the favored option next to eating coconut, both choices provide many (similar) benefits. Despite this, Herrington notes that the tropical fruit provides healthy growth, support, and protection regardless of method.

Rambutan: (Vitamins A, C, K, Folate, Calcium Magnesium, Antioxidants, Biotin, Protein)

Rambutan is packed with nourishing benefits like protecting against oxidative damage, preventing hair loss, and strengthening follicles with its high protein levels

Squash

Squash is another overlooked food, yet it can vastly improve your hair health. The root vegetable contains several nutrients, including Vitamins A and C, iron, and riboflavin, all important for building strong hair. It also has beta-carotene, which stimulates hair growth by converting to vitamin A. Butternut squash is a popular choice, providing nutrients for strong, hydrated hair that supports growth while reducing breakage. Regardless of preference, both winter and summer squash are similarly beneficial for hair health. So, whether you prefer zucchini or acorn squash, you’ll be reaping the benefits either way.

Beans and Lentils

Beans and lentils are excellent protein alternatives for vegans and vegetarians without compromising nutrients. Beans are rich in biotin (essential for keratin production), which promotes healthy hair growth and prevents hair from becoming brittle. Zinc supports tissue growth and repair. Lentils are also high in folate and B-complex vitamins, helping hair growth and maintaining the health of hair follicles. 

Foods to Avoid

No diet is perfect. Even those who live relatively healthy lifestyles have the occasional slice of birthday cake or pizza. The Standard American Diet (SAD) or Western diet is inevitable to escape entirely as these toxins creep into our diet in one way or another. While the occasional food or (alcoholic) beverage most likely won’t significantly impact your hair health, consuming too much over a long period can have destructive consequences.

Sugar

When you consume sugar, several adverse effects occur. Sugar causes high blood pressure, skin issues, and inflammation, all negatively impacting your scalp and hair growth. Additionally, overeating sugar activates insulin resistance, weakening the follicles and causing hair loss. Recent studies looked at the connection between the consumption of sugar-sweetened beverages and male pattern hair loss. Researchers found that those with a higher consumption of sugar-sweetened drinks experienced a higher risk of male pattern hair loss.

Greasy Foods

While some natural oils (produced from sebum) are healthy for hair growth, those who consume too much greasy food can cause an overabundance of sebum on the scalp. When this happens, the grease clogs your pores and results in an overly oily scalp, often accompanied by dandruff. If your scalp becomes too greasy and your pores become clogged, it can cause inflammation. As a result, your hair can become damaged, stop growing, and potentially cause hair loss.

Alcohol

Alcohol is a dangerous toxin to the body when consumed, causing detrimental damage to your hair health and severely impairing the absorption of vital nutrients like zinc, biotin, and vitamins B and C. For those who struggle with psoriasis and dermatitis, alcohol can exacerbate inflammation of the skin, causing alopecia areata. Additionally, dehydration, a significant factor, also makes hair dry and brittle, damaging both the scalp and hair follicles. Alcohol can also impact hormones and increase inflammation, preventing new hair from growing.

High-Mercury Fish

While fish like salmon and sardines are highly beneficial to hair health, other fish like swordfish, mackerel, tuna, and shark contain high mercury levels and can negatively affect hair health. Like alcohol, consuming too much high-mercury fish hinders the body’s ability to absorb the nutrients it needs to grow. Studies have shown that mercury toxicity damages the hair follicles, causing hair loss. Fortunately, it can be reversible if you stop eating fish with high mercury levels.

Refined Carbohydrates

Refined carbohydrates, such as white bread, pasta, and pastries, provide almost no nutritional value and lack healthy hair and scalp nutrients. These foods cause insulin spikes, increasing androgen levels that shrink hair follicles and thin hair. Over-consumption can lead to poor hair quality and slower growth, but reducing your intake of refined carbohydrates can reverse the effects and support better hair health.

Food Sensitivities

In addition to the five toxic types of foods that negatively impact your hair (and overall) health, Herrington advises to look out for (and stay far away from) any foods that may cause sensitivities. “Any food an individual has an intolerance or sensitivity to may also affect the absorption of other necessary nutrients for hair health and lead to inflammation. Common food intolerances include dairy (lactose), eggs, soy, and gluten.”

What Does a Nutritionist Recommend?

“When a client of mine wants to improve their hair health, I will recommend a regular intake of specific food items such as wild-caught salmon, walnuts, flax-seeds, oysters, spinach, lamb, bone broth, and hemp seeds. These foods are dense in nutrients vital for healthy hair,” Herrington explains.

She continues, “It’s also important to look at your lifestyle, referring to stress, sleep, and exercise in addition to your intake of nutrients, as many of these factors can also impact the health of your hair.”

The Takeaway on the Best Foods for Hair Growth

While many factors influence hair growth, as Herrington mentioned, a balanced diet of essential nutrients is vital to growing robust, luminous hair. Primarily, vitamins A, C, E, and B, as well as iron, zinc, biotin, and folate, can significantly improve hair health while providing protection. It’s a slow process, so it’s important to be patient with hair growth and repair. If you’re still deficient in some of your essential nutrients, using Hair Strong as a supplement will fill those nutritional gaps and help fast-track your hair health.