According to experts, eating certain foods and a balanced diet is one of the best things to keep your hair healthy if you’re attempting to mend your strands, stop hair loss, or grow your hair faster.
Doctors concur that the adage “you are what you eat” is serious, according to famous hairstylist Laurabeth Cabot. “Healthy and thriving hair growth depends on eating a well-rounded, balanced diet,” says Lauren Penzi, MD, is a board-certified dermatologist at MDCS Dermatology in New York City.
“For example, since keratin, a type of protein, makes up hair, protein is an essential food group. Additionally, since amino acids like L-cysteine and L-lysine are the building blocks of protein, they are also necessary.”
This is also the reason why cutting back on your diet may harm your hair. The Laser & Skin Surgery Center of New York’s board-certified dermatologist Blair Murphy-Rose, MD, FAAD, states, “We know that nutritional deficiencies contribute to hair thinning and hair loss.” “Diets that are extremely restrictive are more likely to have a contributing factor since they may not have the complete balance of nutrients needed to promote hair growth.”
vitamins to promote hair growth
What foods are best to increase the strength and growth of your hair? “Vitamins A, B, C, D, and E are all important, but some of the most important supported by studies are listed above,” Dr. Murphy-Rose clarifies. “A well-balanced diet for hair health should include vitamin D, vitamin C, folate (vitamin B12), riboflavin (vitamin B2), biotin, iron, selenium, zinc, antioxidants, and omega-3 and omega-6 fatty acids, as well as include a sufficient amount of macronutrients like protein and healthy fat.”
According to nutritionist, celebrity chef, and creator of Just Add Water and Culinary Alchemy Serena Poon, “a body that is being nourished by an array of vitamins, minerals, antioxidants, and fatty acids will have healthy hair, except possibly in the case of a condition that impacts hair health.” “Eating colorful fruits, vegetables, plant-based fats, and whole grains will transform your health in so many ways, including making your hair luscious.”
Do you want your diet to include more of the aforementioned foods?
Prepare for your grocery shopping by seeing the top foods recommended by professionals for hair development ahead.
The ideal foods for Hair Growth
Lean poultry and meats
Lean meats and poultry are some of the most well-liked forms of protein, especially since they’re also high in iron. Michelle Henry, MD, FAAD, a board-certified dermatologist in New York City, adds that since protein makes up the majority of hair, it’s important to consume enough of it in your diet. “Foods high in iron can help prevent hair loss and thinning, as iron deficiency is connected to hair shedding.” Zinc is particularly present in red meat.
Lentils with beans
It’s okay if you don’t eat meat: Plant-based choices such as beans, lentils, and tofu are recommended by Dr. Henry as important sources of zinc and protein. According to her, “zinc aids in the growth and repair of hair tissue.” Beans are also rich in iron, according to Dr. Penzi.
An oyster
Feel stylish and encourage long-lasting hair at the same time. Oysters are mentioned by both Drs. Penzi and Henry are foods that are particularly high in zinc.
Greens with leaves
Additionally, spinach provides you with your recommended daily intake of iron, and as Dr. Penzi points out, it’s a fantastic source of vitamin A. According to Cabbot, “Just eating more spinach will greatly help your hair health.”
Poon lists collard greens and kale among the other leafy greens that are best for hair growth. She says, “These are rich in iron and many other nutrients.” “A lack of iron can have a detrimental effect on hair growth since iron helps provide oxygen to cells for health growth.”
Avocado
Given that avocados are packed with vitamins A, B vitamins, C, D, E, iron, zinc, and biotin, celebrity hairstylist Marc Mena lists them as one of his top picks. According to Dr. Henry, “biotin is often recommended for hair health and can be found in eggs, nuts, and whole grains.”
Seeds and nuts
Zinc is one of the many important elements for hair care that may be found in nuts and seeds. Dr. Murphy-Rose states that “many nuts and seeds contain many vitamins and minerals that promote hair growth, including zinc, fatty acids, and vitamins B and E.”
In addition, they contain a lot of omega-3 fatty acids, which encourage and nourish hair growth and provide luster. “They support a healthy scalp and are found in fatty fish like flaxseeds, chia seeds, and walnuts,” Dr. Henry adds. They also contain a lot of protein, of course: “Your hair is made of protein, so it’s important that your diet is full of healthy sources,” says Poon. “Nuts and seeds are high in protein.”
Salmon
Salmon and other fatty fish are excellent providers of omega fatty acids and protein. Dr. Murphy-Rose says, “Salmon is a great source of omega fatty acids, protein, and B and D vitamins, as well as selenium.” Dr. Henry claims that vitamin D is involved in the growth of new hair follicles as well as in the production of hair.
Eggs
Not only eggs are a fantastic source of protein, but they are also high in L-cysteine and biotin. According to Dr. Penzi, “L-cysteine helps to form disulfide bonds within the hair’s protein structure, which helps hair to stay strong.”
Whole grains
Like eggs, whole grains are rich in zinc, biotin, and L-cysteine.
Fruits of the citrus
Citrus fruits—like lemons, oranges, and grapefruits—are high in vitamin C, which promotes the synthesis of collagen, according to Poon. “A vital component of the proteins that constitute healthy hair is collagen.”
bell peppers
As Dr. Henry points out, bell peppers are high in vitamin C. “Collagen is essential for hair structure and growth, and vitamin C is vital for collagen production,” Dr. Henry agrees.
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Berries
Berries are a great source of Vitamin C, according to Dr. Henry and Poon. Poon claims that because açai and blueberries are rich in antioxidants, they may help shield your hair from oxidative stress and maintain its youthful, glossy appearance.
Bone broth
Given how much collagen bone broth contains, Dr. Penzi and Mena list it as one of their top recommendations. Mena says, “Bone broth really helps your hair.” “Soups, stews, and any dish made with bones.”
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Cheese, milk, and yogurt
Never ignore dairy! L-lysine and vitamin D are both found in dairy, according to Dr. Penzi. “The production of collagen, a protein that helps maintain the strength and structure of hair, skin, and nails, depends on L-lysine,” the expert explains. Consider Greek yogurt for an additional protein boost: It has protein and B5 in addition to everything mentioned above.
Water
Water may not be a food in the strict sense, but it still deserves a place on this list. According to Dr. Henry, “maintaining hydration is essential for overall health, including hair health.” “Hair can become brittle and more prone to breaking due to dehydration.”
Lifestyle modifications and hair-growth supplements
Getting the right nutrition is only one way to improve hair health; other lifestyle changes can help, too. Stress plays a big part in hair health, according to Dr. Murphy-Rose. “Make sure to minimize stress by engaging in stress-relieving activities, whatever those may be for you, and getting enough rest and exercise.”
To Conclude
People with very restrictive diets or those who find it difficult to receive enough nutrients in their daily routine may want to think about supplements for optimal hair health, as nutritional deficiencies have been linked to hair loss and thinning of hair. “Nutrafol’s Hygiene” In order to address underlying factors that may contribute to hair thinning and promote an environment that will help hair growth, Dr. Henry says that nutraceuticals—a combination of vitamins, minerals, antioxidants, and botanical extracts—are essential. This is particularly true for those who follow a plant-based diet.
“Plant-based diets often lack collagen, which leads to deficiencies as they do not consume animal byproducts,” the speaker says. To assist in closing that nutritional gap, she recommends Nutrafol’s Vegan Hair Growth Nutraceutical. “This formula optimizes hair growth for plant-based lifestyles by successfully balancing the main underlying causes of thinning.”
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