Dietitians Suggest the Best Foods for Hair Growth

While your diet is simply one aspect in determining how quickly your hair grows, scientists claim that some foods can hasten the process. Learn how to stand firm in your convictions from the inside out.

Who else remembers when Mane n' Tail (a shampoo and conditioner combo originally developed for horses) was all the rage for creating your own, well, mane? While it's tempting to imagine that one product can guarantee long, luscious locks, the reality is more difficult. How fast your hair grows is influenced by a variety of factors, including genetics, hormones, and diet. So start with what you consume and work your way up to your healthy hair objectives. The ideal food for hair development is discussed below, with specialists breaking down the vital elements and vitamins that contribute to healthy, long hair. (Learn more about how to eat healthy without sacrificing anything)

Samantha Cassetty, M.S., R.D., nutrition and wellness expert and co-author of Sugar Shock, says, "Eating for optimal health and healthy hair go hand-in-hand." "Getting enough protein while also emphasizing nutritious plant foods can assist guarantee that you obtain the minerals, antioxidants, and anti-inflammatory substances linked to healthier hair in both circumstances." To put it another way, a diet rich in vitamins and minerals from foods that promote hair growth will give you the best chance of avoiding hair loss caused by nutrient shortages. (See also: A Guide to Essential Nutrients and Why Your Body Requires Them.)

According to Cassetty, there are six primary nutrients contained in the best meals for healthy hair that are primarily responsible for hair growth. "Protein, biotin, vitamin A, and vitamin C are all essential components for healthy hair," she says. Iron and omega-3 fatty acids, she notes, are two other key contributors in hair development. Here's why each nutrient is so crucial for hair growth and preventing hair loss. (See also: Covid-19 and Hair Loss: What You Need to Know.)

The Vitamins and Nutrients in the Best Hair Growth Foods

Protein: "Protein is essential for healthy hair, and while protein deficit is uncommon in the United States," Cassetty notes, "those who are vegan or seeking to minimize their animal consumption should pay more attention to their protein intake."

Biotin: According to Cassetty, biotin is one of the most well-known hair nutrients for a reason. "Hair thinning and loss might be exacerbated by a deficiency. Pregnant or lactating women are at a higher risk of deficit [because to decreased absorption during pregnancy] "she explains.

Vitamin A is a fat-soluble vitamin that is found in "Hair loss is linked to low vitamin A levels in animals, but too much vitamin A is linked to hair loss in humans. Appropriate vitamin A consumption can help keep the cells that surround the hair follicle healthy, which is necessary for hair growth "Cassetty adds.

Here's a fun tidbit about vitamin C: Collagen, a key component of keratin, the protein that builds up your hair, is stimulated by vitamin C.

Iron deficiency: An estimated 10 million people in the United States are iron deficient, a crucial vitamin for hair development. "Hair loss can be caused by an iron deficit, and iron insufficiency isn't uncommon. Certain GI problems, a vegan diet, an unhealthy diet, and a heavy menstruation are all linked to it "Cassetty expresses her opinion.

Omega-3 fatty acids are essential fatty acids that help the body to function properly. According to Cassetty, "the phenomena of [psychological] stress, inflammation, and oxidative stress may lead to hair thinning, therefore antioxidants and anti-inflammatory chemicals, such as omega-3 fatty acids, may help to promote healthy hair and hair development."

Now that you know how important nutrition is for hair health, it's simple to see why focusing on foods that promote hair development is the best way to ensure you're receiving everything you need in your diet. Just bear in mind that nutrition is only one part of the puzzle when it comes to having good hair. So, if you're losing more strands than usual or just aren't growing hair as quickly as you'd like, it's better to get advice from a professional. Make an appointment with a trichologist, a hair and scalp specialist who can assess your hair and scalp for problems and propose therapy, or your doctor, who can look into any underlying health conditions that may be causing your hair loss.

Foods That Help Hair Growth

Yogurt

Greek yogurt is high in protein and iron, making it an excellent food for hair development. Cassetty prefers kefir, a drinkable, on-the-go choice that can be combined with your usual breakfast for a boost of energy and nutrients that will help your hair grow long and strong.

If you're a vegan, you may still reap the advantages of yogurt by choosing a plant-based variant such as almond or cashew yogurt. Just make sure to choose a high-protein choice that that contains enough of hair-growth ingredients.

Strawberries

"A cup of strawberries includes more than a day's worth of vitamin C," Cassetty explains, "and this ingredient is necessary for the formation of collagen, which is the major component of your hair." Top your yogurt with berries for a nutrient-dense breakfast that also offers more than one vital ingredient for hair development.

Brussels Sprouts

Brussels sprouts provide a wide range of nutritional benefits, making them an excellent food for hair development. According to Cassetty, a cup of Brussels sprouts meets your daily vitamin C requirements. "Vitamin C aids in the formation of collagen and the absorption of plant-based iron. It's also an antioxidant that helps to protect against oxidative stress. As a result, vitamin C plays a variety of responsibilities in keeping healthy hair."

Salmon

Amy Gorin, MS, RDN, a plant-based registered dietitian and proprietor of Plant-Based Eats in Stamford, CT, says, "Here's a dish that boasts both protein and biotin, both excellent for hair." "I enjoy roasting fish in the oven and serving it with vegetables." Salmon is also high in omega-3 fatty acids, which are essential for good health. In other words, this single fish provides three vital elements for hair growth.

Eggs

Eggs are one of the most cost-effective sources of protein, and they're also good for your hair. One egg includes 6 grams of protein and biotin, both of which are proven to promote hair development. "I enjoy putting eggs on a panini sandwich and making avocado deviled eggs," Gorin says.

Lentils

According to Cassetty, a cup of lentils has 18 grams of protein and 7 milligrams of iron. "If you consume lentils with a vitamin C-rich dish like Brussels sprouts, you'll get the most iron absorption." Plant-based eaters should pay special attention because they're at risk of not getting enough protein and iron, which are essential elements for hair growth, she says.

Tofu

Gorin's favorite plant-based protein source is tofu, which is a complete protein. This implies it contains all of the key amino acids your body requires for optimum functioning but cannot produce on its own. And your body (as well as your hair) require sufficient of vital amino acids and protein to thrive.

Chickpeas

Gorin like adding chickpeas to her dish since one cup has 15 grams of plant-based protein, which is essential for creating long, strong hair. "Chickpeas also include fiber," she adds, "and the combination of protein and fiber foods can help keep you fuller for longer and keep your blood sugar levels constant." Chickpeas are great in a big salad or soup.

Anchovies

Anchovies are a great source of protein and omega-3 fatty acids, two essential nutrients for healthy hair, which is why William Gaunitz, a trichologist at Advanced Trichology, recommends them as a hair development meal. You can simply boost your protein and omegas to stimulate hair growth by adding the small, salty, delicious fish to pizzas, pastas, or salads.

Tuna

When you eat one 3 oz serving of tuna (i.e. 1/4 of a 12 oz can of tuna or a 3 oz steak), you'll get 20 complete grams of protein. That's around 40% of your daily recommended amount. Protein is an important nutrient for hair growth, and canned tuna is a handy protein source to have on hand.

Red meat

"Beef, buffalo, lamb, liver - red meat is the superfood for hair for the vast majority of the human population," Gaunitz explains. "Red meat, more than any other food, has the largest percentage of bioavailable iron. Additionally, there is a large amount of biotin, B complex, and zinc, all of which contribute to the health and volume of your hair." Animal protein is also the most common source of that macronutrient for carnivores, which is another reason why plant-based eaters must pay extra attention to their protein intake in foods for hair development and other reasons.

According to Gorin, beef liver is a wonderful diet for hair growth since it contains high levels of vitamin A, vitamin C, and fatty acids.

Nuts and Seeds

Nuts and seeds are a simple but powerful method to incorporate a lot of hair-growth-promoting nutrients into practically any meal or snack.

For a substantial serving of protein and iron, toss sunflower seeds into your favorite salad or spread sunflower butter on toast. Flax seeds are an excellent source of omega-3 fatty acids and may be used in nearly any recipe. Sprinkle them on heated grain bowls or smoothies. Omega-3s are a key component for hair development, and flax seeds are a great way to receive a vegan omega boost without having to eat fish.

Almonds, like other nuts, are a fantastic source of some of the critical elements for hair growth. Biotin and plant-based protein can be obtained by adding a sprinkle to salads or eating a handful as a snack.

Pistachios are Gorin's favorite nut since they are high in protein and other vitamins. "Because they're a full plant protein," she continues, "they are one of my favorite nuts." "Protein is essential for hair because the amino acids it contains are the building blocks of keratin. Pistachios are a favorite of mine to put with yogurt and vegan protein balls."

Cod liver oil

According to Gaunitz, vitamin D3 deficiency is a worldwide problem that affects your hair, among other things.

"By percentage, cod liver oil contains the highest level of vitamin D3 of any food," Gaunitz explains. "Vitamin D3 regulates immunological function, keratinization, and hormone metabolism," according to Gaunitz, all of which can affect the thickness, fullness, and length of your hair. Note: More research is needed to determine whether there is a direct link.

Sardines

Sardines are also high in fatty acids and protein, making them a good meal for hair development, according to Gaunitz. While this isn't the most popular fish, getting creative in the kitchen can help you see this small fish in a new light. Sardines also provide 25% of your daily iron needs in a single meal, making them a win-win-win situation.