Some of the best foods for hair growth are foods that have high nutritional value like eggs, leafy greens, and fatty fish. Deficiencies in nutrients can affect hair health.
What is the effect of nutritional deficiency on hair?
Many people want strong and healthy hair, especially as they grow older.
However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet.
Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet.
Studies suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss (
Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
While more research is needed to understand the connection between micronutrients and hair loss, it’s a good idea to ensure you’re getting enough of these 13 foods rich in nutrients that support hair growth.
1. Eggs
Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth.
Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss (
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
2. Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth (
Studies suggest vitamin A is important for hair growth. But supplementing with too much vitamin A can actually lead to hair loss
3. Berries
Berries are loaded with beneficial compounds and vitamins that may support hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment
4. Fatty fish
Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth in several studies.
An older study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density
5. Nuts
Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth.
For example, an ounce (28 grams) of almonds provides an impressive 48% of your daily vitamin E needs (
What’s more, they also provide a wide variety of B vitamins, zinc, and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss
6. Avocados
Avocados are delicious, nutritious, and a great source of healthy fats.
They are also an excellent source of vitamin E, which may support hair growth. One medium avocado (about 200 grams) provides 28% of your daily vitamin E needs
7. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health.
A medium sweet potato (about 114 grams) contains enough beta carotene to provide up to 160% of your daily vitamin A needs
The bottom line
What you eat can affect 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 the above foods to your diet.
