STRESS and diet are a few factors that determine hair growth. While it’s difficult (or downright impossible) to change many of the culprits on that list, you can control what you eat to potentially grow longer, thicker hair. Read: There are great foods out there that can help with healthy hair growth. So, what are they? I spoke to a few experts to find out
Meet the experts:Mona A. Gohara, MD, is the Associate Clinical Professor of Dermatology at the Yale School of Medicine. Valerie Agyeman, R.D., is dietitian and host of women’s health podcast, Flourish Heights. Andy Goren, MD, is a board certified dermatologist, trichologist, and hair loss expert
“Lean protein, plant-based food intake with a lot of cruciferous greens, and healthy fats in nuts and avocados are the best for all organ health including hair, skin, and nails,” says Mona A. Gohara, MD, associate clinical professor of dermatology at the Yale School of Medicine. “Focusing on these nutrients keeps pro-inflammatory hormones like cortisol under control, optimizing full body health.”
What are the best nutrients for healthy hair?
Look for foods rich in “fat-soluble vitamins, B-complex vitamins, omega-3 fatty acids, and iron to support hair health,” says Valerie Agyeman, RD, dietitian and host of women’s health podcast Flourish Heights. Incorporating these nutrients into your diet can improve hair loss symptoms in certain cases, per a 2022 study published in the Indian Dermatology Online Journal
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More research is needed to understand the exact connection between diet and hair loss, but it’s smart to sneak in these nutrients to support your ‘do. Pill or powder hair growth supplements may help, but you might as well start with what’s on your plate
Allow me to introduce the best foods for hair growth, packed with everything you need for a stronger, healthier mane
1) Salmon
Plate up this fan favorite, loaded with omega-3 fatty acids, to promote hair growth: A diet rich in essential fatty acids has shown to improve hair density and reduce the amount of dead hairs (called telogen) on your head. Mackerel, tuna and herring are other starust mash sardines with olive oil, lemon juice, salt and red pepper flakes. Spread this mixture on whole-grain toast and enjoy.” Fatty fish, FTW!
More:Our Favorite High-Protein Tinned Fish Cans
2) Nuts
“The healthy fats in nuts are great for all organ health, including hair, skin, and nails,” says Gohara. Walnuts, almonds, cashews, and more of these tasty morsels contain a variety of vitamins plus zinc that can help you avoid a deficiency in any of these nutrients, which has been linked to hair loss
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Agyeman loves pistachios, which contain biotin, a B-vitamin known for its role in maintaining strong and healthy hair. “Pistachios are rich in antioxidants, which can help protect hair from oxidative stress and damage,” she adds. Incorporate them into pesto or crush them to coat fish fillets for a crunchy, nutrient-filled crust
3) Eggs
Another priments, which are often loaded with more biotin than your body needs, try this biotin-loaded snack that Agyeman adores: “Make seaweed-wrapped eggs! Grab hard-boiled eggs, peel them, and wrap each with a sheet of seaweed.” Eggs are also a great
4) Legumes
Both Agyeman and Gohara clocked lean protein as a key nutrient for hair health. This makes sense, because the hair shaft is composed almost entirely of a protein called keratin. Beans, chickpeas, peanuts, soybeans, and lentils are all ace to lean into your love of chicken breast instead. Beans and lentils are also a greatn, and folate
5) Spinach
Snack on this dark, leafy green (kale and arugula work too!) for your strands. It’s loaded with vitamin A, which is necessary for the growth of healthy hair. Quick caveat: Too much vitamin A can actually lead to hair loss, so it’s better to get the nutrient from your diet rather than a supplement (which may contain more vitamin A than you need). Spinach is also a great
6) Sweet Potatoes
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Sweet potatoes can also help you sneak in vitamin A. The spuds contain beta-carotene, which the body converts to vitamin A. Aforementioned, too much and too little vitamin A leads to defects in hair growth. Just one more reason to avoid vitamin A toxicity by getting it primarily from your food instead of supplements
7) Avocados
“Avocados are rich in Vitamin E, an antioxidant that provides nourishment to the hair,” says Agyeman. “Consuming just a medium-sized avocado provides approximately 28 percent of your daily vitamin E requirements.”
Gohara also notes that the healthy fats in avocados may contribute to overall hair health
8) Seeds
Flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds all contain nutrients necessary for hair health, such as vitamin E, zinc, and selenium. Flaxseeds and chia seeds also provide hair-loving omega-3 fatty acids
9) Yogurt
It’s no wonder yogurt—which is loaded with protein, probiotics, and other important nutrients—is a common ingredient in DIY hair masks. Yogurt also contains vitamin B5 (known as pantothenic acid), which can help protect your hair from the elements and boost your body’s natural repair process
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More:The 16 Healthiest Greek Yogurts To Stock Up On Right Now, According To Nutritionists
10) Peppers
Vitamin C is essential for the absorption of iron, so it may help people experiencing hair loss associated with iron deficiency. Bump up your intake with sweet peppers (bell peppers included), which are loaded with the antioxidant-rich vitamin. Their antioxidant properties may also help reduce oxidative stress, which can cause hair loss. The crunchy guys also contain vitamin A, another hair-healthy nutrient
11) Berries and Citrus
Include these fruits in your five-a-day for hair growth. Berries—such as strawberries, blackberries, raspberries, and blueberries—contain vitamin C, which stands out for its antioxidant properties and starring role in the absorption of iron, both important for healthy hair. Citrus fruits contain limonin, which was shown to enhance anagen signaling, or the growth phase of hair, in rats according to a study published in the journal Nutrients
12) Oysters
A deficiency in zinc is associated with hair loss. Get a hefty dose of the mineral when you slurp down your half-dozen: One medium oyster provides about 8 mg, or 100 percent of the daily requirement of zinc for women. Just be sure to split your app with someone to avoid surpassing the tolerable upper intake level of 40 mg
13) Cruciferous Vegetables
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This class of veg, which includes broccoli, Brussels sprouts, kale, and collards, to name a few, is rich in hair-healthy nutrients such as vitamin A, vitamin C, folic acid, and biotin. Half a cup of raw, chopped broccoli contains 0.4 micrograms, or 1 percent of the daily value for biotin
14) Collagen
Consider adding this flavorless substance to your morning coffee or afternoon smoothie: Fish-derived collagen peptides were found to significantly enhance hair regrowth and the proliferation of the cells in hair follicles in one study on mice, published in the International Journal of Molecular Sciences. Collagen also contains amino acids, which are necessary to build keratin, the protein found in hair
More:The 10 Best Collagen Peptides To Buy, According To Dietitians
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