8 Best Foods for Healthy Hair, According to Dietitians
Table Of Content
Yogurt provides several hair-healthy nutrients, like protein, B vitamins, selenium, and vitamin D. Greek yogurt has more than double the amount of protein as regular yogurt. One serving of Greek yogurt has 20 grams of protein, whereas a serving of low-fat yogurt has 9 g of protein. Omega-3s are thought to have anti-inflammatory properties and protect hair follicles from damage. One study found women who took a supplement containing omega-3s had a reduction in hair loss and increased hair density.
Fatty fish
For this piece, beauty writer Carol Lee spoke with trusted hair experts about hair growth. She also searched the internet for top-rated hair masks for growth, perused reviews for dozens of popular options, and evaluated each on their features and customer reviews. When you have fine hair, you might be more likely to avoid rich hair masks that feel like they'll weigh your hair down.
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If you lack any of these nutrients, try adding some of the above foods to your diet. Other studies suggest spermidine may promote human hair growth (33). Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth. However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence suggesting that people with limited or no health issues benefit from consuming more biotin (1).
Skin and Hair
Experts say that adding this to your diet will improve your strands. Biotin is a B-complex vitamin needed for improving the strength of hair and making it grow more quickly, Dr. Francis says. People assigned female at birth (AFAB) dealing with hair loss are frequently found to be iron deficient, according to a March 2019 review in Dermatology and Therapy. Pregnant and lactating people should consult their doctors about adding these fish to their diet, as some can be high in mercury, per the American Pregnancy Association. However, overconsumption of red meat, especially processed red meat, has been linked with an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes (35).
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By Julie MarksMarks is a Florida-based freelance health writer with a bachelor's degree in broadcast journalism and creative writing. Unsweetened plain Greek yogurt contains tons of protein, which is the building block for gorgeous hair. Plus, plain Greek yogurt is very versatile and can be incorporated into a filling breakfast (think smoothies and parfaits) or savory fare (like dips and condiments). (For comparison, next on the list is beef, with just 3.8 mg per serving). A 7-ounce serving of Greek yogurt covers over 40% of your daily needs for both B12 and selenium.
The vegan, gluten-free formula includes rosehip oil, B-vitamins, algae extract, almond oil and antioxidants to add shine and moisture to dry, damaged hair. We appreciate that there are no sulfates, parabens or silicones to be found in this formula. The formula includes essential fatty acids, and vitamins A, C and E. The company says this one is good for use on all hair types, too. Meanwhile, “the goal of a serum is to target the hair follicle directly by delivering compounds that may allow for improved or optimal hair growth,” says Dr. Mirmirani.
Meat is one of the most reliable sources of protein and iron which helps aid hair growth and strengthen hair. This is particularly helpful for menstruating women who may have ferritin deficiency. However, we don't recommend those with hair loss conditions to indulge in red meat and instead chose light meats such as chicken.
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For spring, focus on a brush that's great for use right out of the shower and one that's good for any situation — boar-bristle brushes are a mainstay that you can't go wrong with. There are plenty of season-appropriate tools and hair-care products you can try now that the world is waking up again with the spring sunshine, including shampoos, conditioners, brushes and more. We’ve done the hard work for you to curate a list of our favorite springtime must-have hair products.
vitamin and mineral deficiencies
Still, he advises people to be careful and consult with a provider. Don’t think of supplements as a replacement for a diet rich in healthy foods. “Men need around 11 milligrams of zinc daily for optimal hair growth,” says Yawitz.
Greek yogurt is also rich in selenium, a mineral that can protect the hair follicle against oxidative damage, and vitamin B12. Lentils are one of the most protein-rich plant foods you can eat, providing 17.9 g of protein per cooked cup, which is nearly 30% more protein than what's found in two large eggs. Lentils are rich in the amino acids needed to support proper hair growth, including leucine, isoleucine, lysine, and valine.
Oysters are a good source of zinc, a mineral that supports the hair growth cycle. Some research has shown that a zinc deficiency can lead to hair loss. Eating just two medium oysters can provide enough zinc to meet your daily needs. Specific vitamins and nutrients can help boost the hair growth cycle and support optimum growth. However, vitamin deficiencies can negatively affect hair health. The greatest attribute of yogurt is its probiotics, which are the good bacteria that help your body absorb nutrients to maintain healthy growth and to sustain a normal, regular hair cycle.
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