Getting your hair to look the way you want isn’t always an easy task. Whether it’s graying, thinning or just not growing, you may wish you could just wave a magic wand to get it to look healthy and strong again.
But, like so many of our physical features, our hair is a product of many factors. Genetics, our environment, stress and more determine how healthy our hair looks and how well it grows. You can control some, but not all, of these factors. But there’s one lifestyle choice that plays a significant role: your diet.
Several nutrients have been linked to healthy hair growth, including protein, riboflavin, biotin, vitamin C, vitamin A, omega-3 fatty acids and iron. And you can increase all of these by eating some of the best foods for hair growth.
Best foods for healthy hair growth
As with any nutritional choices, the best thing you can do for your hair is to eat a balanced diet rich in a variety of nutrients, vitamins and minerals. Supplements may help, but it’s far better to get the necessary nutrients naturally. If you want to focus on foods for healthy hair, here are 10 of the best.
Spinach
Spinach is packed with nutrients and should be a staple of any healthy diet. It’s especially helpful for hair growth because it’s loaded with vitamins A and C, along with a healthy dose of iron.
Iron is particularly important for red blood cell growth, which aids in oxygen supply throughout your body. Studies have also linked hair loss with iron deficiencies. Vitamin C, meanwhile, helps your body absorb iron. Finally, vitamin A is also critical for cell growth, though it’s important not to overdo this as it can actually lead to hair loss and other problems. That’s why spinach, rather than a supplement, is a great source of these nutrients.
Fatty fish
Many nutritionists rave about the benefits of fatty fish like salmon, mackerel, or herring. Not only are they rich sources of protein, a key ingredient in hair growth, but they also come loaded with omega-3 fatty acids and vitamin D.
Omega-3 fatty acids are critical for cell growth and function and have been correlated with reduced hair loss in some studies. Vitamin D needs further analysis, but some research has shown a relationship between vitamin D deficiency and sparse body hair.
Avocados
Avocados are another commonly touted health food, and they’re one of many foods that can help hair growth. Not only are they rich in essential fatty acids like olive oil and nuts, but avocados are also a prime source of vitamin E.
Vitamin E is an antioxidant. Like vitamin C and other antioxidants, it can protect cells from damaging free radicals. More research is needed on its effect on hair growth, but one study showed a 34.5% increase in hair growth among participants who took a vitamin E supplement.
Eggs
Eggs are well documented as a powerful source of protein, which we’ve already noted as an essential nutrient for healthy hair. Specifically, eggs contain biotin, a vitamin that helps in the body’s production of keratin, a protein that’s important for hair growth. It’s much better to get biotin from food sources than from supplements, too, as supplements often include excessive amounts of this vitamin.