What you eat can have a huge effect on the health of your hair. A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.
Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
If you think you’re lacking any of these nutrients, try adding some of these foods to your diet:
Eggs are a great source of protein and biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth.
Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss.
- Fatty Fish
Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more are needed.
- Sweet Potatoes
Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.
Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth.
Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits.
Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth. Some seeds also contain omega-3s, which have been linked to hair growth.
- Sweet Peppers
Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy and that may aid hair growth.
Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle.
Shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D, which may aid hair growth. They also provide a small amount of healthy omega-3 fatty acids.
Beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health. Together, they may aid hair growth.
Soybeans are one of the best sources of spermidine, a compound that may prolong the active phase of hair growth.
Meat is a great source of protein, which is essential for healthy, strong hair. Red meat, in particular, is rich in iron, which may aid hair growth.