There are countless foods for hair growth, especially nutrient-rich foods like eggs, leafy greens, and fishy rich in fish oil. Nutrient deficiencies can adversely impact hair health and hair growth.
How Does Malnutrition Impact on Hair Growth?
Your hair comprises two main components: the visible hair shaft and the concealed hair follicle beneath your skin. The scalp houses approximately 100,000 hair shafts, each in different stages of growth.
However, how fast the hair grows and its overall health depends on various factors, including age, general well-being, genetic predisposition, environmental exposure, medications, and dietary choices.
While certain factors such as age and genetics are immutable, one aspect within your control is your diet, which should include the healthiest foods for hair growth.
The ingestion of vitamins and minerals from food is crucial in the hair follicle growth cycle and cellular turnover.
A deficiency in essential nutrients due to an inadequate diet can result in hair loss.
Scientific studies indicate inadequate vitamins B12 and D, biotin, iron, riboflavin, and other nutrients are linked to hair loss.
Maintaining a regular intake of foods for hair growth may foster hair health, particularly for those experiencing hair loss attributed to nutritional deficiencies.
While further research is necessary to elucidate the correlation between micronutrients and hair loss comprehensively, it is prudent to ensure sufficient intake of these 15 foods, rich in the nutrients that support hair growth.
1. Lentils
Protein has a crucial part to play in the hair growth cycle, and a deficiency in protein intake can adversely affect hair growth, structure, and pigmentation.
Studies have demonstrated that a reduced protein intake triggers telogen effluvium, leading to suboptimal hair growth.
Individuals experiencing hair loss commonly exhibit deficiencies in specific amino acids, which are the foundational components of protein.
For instance, individuals with androgenetic alopecia are more predisposed to be deficient in essential amino acids such as histidine, leucine, and valine.
With a substantial protein content of 17.9 grams per cooked cup, lentils offer nearly 30% more protein than two large eggs.
Notably, lentils are rich in the essential amino acids—leucine, isoleucine, lysine, and valine—that are vital for supporting proper hair growth.
2. Berries
As an excellent food for hair growth, berries are a nutrient-rich powerhouse full of beneficial compounds and a significant dose of vitamin C, renowned for its robust antioxidant attributes.
Vitamin C is pivotal in shielding hair follicles from potential damage inflicted by free radicals—molecules naturally occurring in the body and the environment.
Take strawberries, for instance—a mere cup (144 grams) provides an impressive 85 milligrams of vitamin C, measuring up to 113% of your daily requirements.
Beyond its antioxidant prowess, vitamin C is critical in collagen synthesis, a protein essential for protection from breakage.
Furthermore, vitamin C facilitates iron absorption from your diet, a crucial factor in preventing anemia, a condition associated with hair loss.
Include berries in your diet. They are more than a treat but also contribute significantly to your hair’s overall health and resilience through the combined benefits of vitamin C and other essential nutrients.
3. Fish Rich in Fish Oil
Enjoying a fatty fish like salmon, herring, and mackerel isn’t just a treat for your taste buds – it could also be a secret weapon for luscious locks.
These aquatic delights are decadent in omega-3 fatty acids—a renowned champion pursuing vibrant and healthy hair, an excellent food for hair growth.
A study with 120 women revealed that a supplement containing omega-3 and omega-6 fatty acids and antioxidants worked wonders by reducing hair loss and boosting hair density.
Before health experts can dish out concrete recommendations, more studies are needed to unravel the whole story.
But that’s not all; fatty fish isn’t a one-trick pony. Beyond omega-3s, it’s a goldmine of protein, selenium, vitamin D3, and B vitamins – a symphony of nutrients promoting hair health and overall vitality.
The intrigue continues as studies draw connections between vitamin D3 deficiency and hair loss.
While the jury is still out on whether low vitamin D directly causes hair loss, it’s wise to weave fatty fish and other vitamin D-rich sources into your diet regularly.
4. Spinach
A verdant delight packed with folate, iron, and vitamins A and C, all vital for fostering hair growth.
While vitamin A is vital in this hair-growing symphony, maintaining balance is crucial, as excessive supplementation can ironically result in hair loss.
Fear not, for you can effortlessly meet your vitamin A needs by indulging in the vibrant goodness of spinach, with just a cup (30 grams) providing up to 20% of your daily requirement.
Beyond its vitamin A prowess, spinach is a plant-based hero for hair health due to its rich iron content.
Iron, an indispensable element for hair growth, aids red blood cells in transporting oxygen throughout your body, fueling metabolism, and supporting development and repair.
Moreover, iron deficiency has been associated with hair loss, making spinach a delicious and nutritious ally in your quest for a vibrant mane.
5. Eggs
Eggs are a rich source of protein and biotin—essential nutrients for hair growth.
Protein is crucial for hair follicles, as they are mainly composed of it. A diet lacking protein has been linked to hair loss.
Biotin is essential for producing keratin, a key hair protein.
While biotin supplements are often marketed for hair growth, deficiencies are rare with a balanced diet.
There’s limited evidence that those without health issues benefit significantly from extra biotin.
Be cautious with supplements, as excess biotin can interfere with lab results.
Eggs also provide zinc, selenium, and other hair-healthy nutrients, making them an excellent food for hair growth.
6. Avocados
Avocados are also a delectable and nutritious treat brimming with healthy fats, one of the most excellent foods for hair growth.
Beyond their culinary appeal, avocados stand out as an excellent source of vitamin E, a key player in supporting hair growth.
A medium-sized avocado, approximately 200 grams, generously provides 28% of your daily vitamin E requirements.
Like vitamin C, vitamin E is a potent antioxidant, reducing oxidative stress by neutralizing free radicals.
While some studies indicate lower vitamin E levels in individuals with hair loss, the evidence remains inconclusive.
Yet, an older study demonstrated a 34.5% increase in hair growth among participants who took a vitamin E supplement for eight months.
Not confined to promoting hair health, vitamin E also acts as a guardian for the scalp, shielding it from oxidative stress and potential damage.
A well-protected scalp means improved hair quality and abundant hair follicles.
7. Kumara
Boost your hair growth with kumara, also known as sweet potatoes—a powerhouse of beta-carotene and an excellent food for hair growth.
This transformative compound metamorphoses into vitamin A, an integral player in hair health.
With hair vitality, research illuminates vitamin A’s impact on sebum production—a natural elixir that nurtures the health of your locks.
Be mindful, though, as a deficiency in vitamin A could lead to hair loss.
Yet, on the flip side, an excess of this essential vitamin can also unravel your hair’s well-being.
Navigate this delicate balance by savoring vitamin-A-rich treasures like Kumaras and avoiding excessive supplementation.
8. Sunflower Seeds
Tasty and without the calorie overload—seeds, the unsung health heroes, are rich in essentials vital for robust hair growth.
Among these gems are vitamin E, zinc, and selenium, each playing a crucial role in pursuing luscious locks.
Have sunflower seeds, where just an ounce (28 grams) bestows almost half of your daily vitamin E needs and B vitamins for promoting hair health .
Surpassing a half-fillet (178 grams) of salmon, two tablespoons of ground flaxseed boast a generous 4.7 grams of omega-3 fatty acids.
While flaxseeds may not offer omega-3s as efficiently absorbed as those in fatty fish, they remain a stellar addition to your diet.
9. Oysters
Oysters are a delectable seafood delicacy, particularly when it comes to zinc—a mineral essential for supporting the hair growth and repair cycle.
You’re looking at a substantial contribution toward daily zinc needs in a single serving, such as one medium-sized oyster.
That amounts to up to 96% for women and 75% for men, and its role in the hair growth and repair cycle is well-documented.
A deficiency in this mineral may lead to telogen effluvium, a recoverable type of hair loss caused by insufficient nutrients in the diet.
Studies have demonstrated that a zinc supplement can reverse the effects of hair loss from a zinc deficiency.
However, we must be cautious—excessive zinc intake can lead to toxicity.
Opting for zinc from natural food sources like oysters is often preferable to supplements.
Foods provide zinc in modest yet healthful doses, offering a safer route to reaping the benefits of this essential mineral.
10. Sweet Pepper
Sweet peppers are also an excellent food for hair growth, thanks to their high content of antioxidant-rich vitamin C.
A single yellow pepper, for instance, provides an impressive 456% of the daily vitamin C needs for women and 380% for men.
Vitamin C is vital in supporting collagen production and strengthening hair strands.
It is a potent antioxidant, protecting hair from oxidative stress linked to hair loss and premature graying (31Trusted Source).
Beyond vitamin C, sweet peppers are an excellent source of vitamin A (36Trusted Source), a key player in hair growth.
Vitamin A influences sebum production, improving your hair’s health and vitality.
Incorporating these vibrant peppers into your diet is a flavorful choice and a smart strategy for maintaining healthy and bouncy hair.
11. Soybeans
Recent studies have illuminated the potential of soybeans in fostering hair growth, with one key player being spermidine—a compound abundant in soybeans.
A study involving 100 participants, a spermidine-based nutritional supplement, demonstrated the ability to extend the anagen phase, an active growth period for hair follicles.
The longer a follicle resides in this phase, the higher its growth trajectory is.
Additional research further suggests that spermidine may play a role in promoting human hair growth.
However, given the novelty of the research, more comprehensive studies are warranted before health experts can confidently advise on spermidine intake.
Stay tuned for evolving insights into this promising avenue for supporting hair health.
12. Beans
Beans are an excellent plant-based protein source: an excellent food for hair growth.
Like oysters in their nutritional profile, beans boast a commendable zinc content, actively contributing to the hair growth and repair cycle.
A modest 3.5-ounce (100-gram) serving of black beans provides up to 14% of a woman’s daily zinc needs and 10% for men.
The benefits extend beyond zinc, as beans pack a punch with various hair-nourishing nutrients, including iron, biotin, and folate.
Beyond their nutritional prowess, beans shine in versatility and cost-effectiveness, seamlessly making their way into your diet.
Elevate your nutritional journey with this powerhouse legume, championing not just your taste buds but also nurturing your hair health in a delicious and budget-friendly manner.
13. Meat
Meat is a dietary staple for many, rich in nutrients supporting hair growth.
The protein content in meat is instrumental in aiding hair follicles’ growth, repair, and strengthening. A 3.5-ounce (100-gram) serving of cooked sirloin steak offers 29 grams of protein.
Of particular note, red meat contains a readily absorbable form of iron, crucial for red blood cells in delivering oxygen to all cells, including hair follicles.
However, it’s vital to be mindful of potential risks associated with overconsumption of red meat, particularly the processed variety, which has been linked to increased risks of cardiovascular disease, colorectal cancer, and type 2 diabetes in both men and women .
Knowing the essence of a balanced diet is paramount; deficiencies in protein and iron have been linked to hair loss.
Thus, moderation and a diverse nutrient intake are vital for promoting overall health, including healthy hair.
14. Nuts
Nuts offer a delightful combination of taste, convenience, and nutrients for hair growth.
Consider almonds a stellar example—an ounce (28 grams) provides 48% of your daily vitamin E needs.
Beyond this, nuts are a rich source of B vitamins, zinc, and essential fatty acids.
Deficiencies in any of these nutrients have been associated with hair loss.
Moreover, nuts don’t just stop at promoting hair health; they are linked to many other health benefits, including the reduction of inflammation and a decreased risk of heart disease.
With such remarkable advantages, including nuts in your diet becomes wise and effortlessly enjoyable.
15. Greek Yogurt
Greek yogurt is also a protein powerhouse and one of the ideal foods for hair growth, offering 17 grams in a six-ounce container, significantly more than regular yogurt.
Adequate protein intake is vital to prevent hair loss, as it’s rich in selenium, protecting hair follicles from oxidative damage, and vitamin B12, essential for preventing hair loss, especially in populations prone to B12 deficiency.
A 7-ounce serving covers over 40% of daily needs for both B12 and selenium, making Greek yogurt a convenient and nutritious choice for promoting hair health.
Hairpieces and Wigs for Tackling Hair Loss
Whether you or your client are dealing with thinning hair in recovery, hairpieces and wigs are excellent options to consider before complete restoration is achieved.
Modern high-end hairpieces and wigs predominantly use quality human hair, seamlessly blending with natural hair for a realistic appearance.
The base also melds into the scalp, creating authentic hairlines and parts.
Regardless of the cause of hair loss or thinning, human hair wigs and hairpieces offer a non-invasive solution, providing a discreet and natural look once attached.
The result is a seamless blend that effectively conceals any visible difference.
Conclusion
Inadequate intake of essential nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, can impede hair growth and lead to hair loss.
The good news is that getting rid of deficiency from any of these nutrients can aid in treating hair loss and speed up hair growth.
If you doubt that there’s a deficiency, consider including foods for hair growth in these nutrients in your diet to improve hair health.