Top 14 Foods for Promoting Hair Growth

Discovering nutrient-rich foods is often a better investment in hair health than supplements alone.

Several factors, like genetics, age, stress, and diet, influence hair growth. While we can’t change every element, modifying our diet by incorporating key foods can help support longer, thicker hair naturally.

Dr. Mona A. Gohara, associate clinical professor of dermatology at the Yale School of Medicine, emphasises that foods with lean proteins, cruciferous greens, and healthy fats (from nuts and avocados) support not only our hair but overall organ health. “These nutrients keep pro-inflammatory hormones like cortisol under control,” she explains, optimising health from the inside out.

Essential Nutrients for Healthy Hair

Valerie Agyeman, dietitian and host of the women’s health podcast *Flourish Heights*, advises seeking foods high in fat-soluble vitamins, B vitamins, omega-3 fatty acids, and iron. Research, such as studies in *Dermatology and Therapy*, suggests deficiencies in these nutrients may lead to hair loss, making a balanced diet a crucial foundation for hair health.

Adding these nutrients to your meals can help support a full head of strong, resilient hair. Supplements can help too, but why not start with your diet?

The Best Foods for Hair Growth

Here’s a breakdown of 14 foods known to nourish your hair:

1. Salmon – This fish, high in omega-3s, supports hair density and reduces hair shedding. For variety, try mackerel or tuna.
2. Nuts – Rich in healthy fats, vitamins, and zinc, nuts like pistachios (high in biotin) help prevent deficiencies linked to hair loss.
3. Eggs – Loaded with biotin, zinc, and selenium, eggs are a powerful addition to any diet to combat hair loss.
4. Legumes – Packed with protein, zinc, and iron, legumes like beans and chickpeas are excellent for hair structure.
5. Spinach – Full of vitamin A and iron, this leafy green helps maintain hair follicle health.
6. Sweet Potatoes – A great source of beta-carotene, which the body converts to vitamin A, supporting hair follicle health.
7. Avocados – High in vitamin E and healthy fats, they help protect the scalp from oxidative damage.
8. Seeds – Chia and flax seeds contain vitamin E and omega-3s, beneficial for hair health.
9. Yogurt – With protein and probiotics, yogurt also contains vitamin B5, which promotes follicle health.
10. Peppers – Packed with vitamin C, essential for iron absorption and hair health.
11. Berries and Citrus – These fruits contain vitamin C, which supports iron absorption and reduces oxidative stress.
12. Oysters – A rich source of zinc, oysters help prevent hair loss from deficiencies.
13. Cruciferous Vegetables – These veggies, including broccoli and Brussels sprouts, provide biotin and vitamins for healthy hair.
14. Collagen – Collagen peptides support hair growth by providing the amino acids that form keratin.

By incorporating these foods into your meals, you’ll be fueling both your body and hair with the essential nutrients they need to thrive.