You can’t change most factors affecting hair growth, including age, genetics, health, and environmental exposures. But you do have control over your diet. Proper nutrition is essential to achieving the healthiest hair and scalp possible.
This is your guide to the most important nutrients you should be consuming to maximize hair growth and have the luxurious locks you’ve always dreamed of.
Protein
Hair is mostly made of a protein called keratin. Your hair needs amino acids, which are the building blocks of protein, to grow. The body naturally produces 11 of the 20 amino acids. The remaining 9 must be obtained through your diet.
Foods High in Protein
- Fish
- Poultry
- Lean red meat
- Oysters
- Eggs
- Nuts and seeds
- Legumes
- Spinach
- Kale
- Soybeans
Biotin
Also known as vitamin B7, biotin plays a crucial role in hair health and growth. This micronutrient plays an essential role in the production of keratin. Since it is a water-soluble vitamin, biotin must be consumed through diet.
Foods Rich in Biotin
- Eggs
- Carrots
- Halibut
- Berries
- Cow’s milk
- Goat’s milk
- Almonds
- Walnuts
- Swiss chard
- Liver
- Legumes
- Sweet potatoes
- Mushrooms
- Bananas
- Broccoli
- Avocados
Zinc
Zinc is a mineral that supports the hair growth and repair cycle and plays a significant part in keratin production. If you experience a zinc deficiency, your body can no longer produce keratin which is crucial for hair growth.
Foods High in Zinc
- Pork
- Beef
- Lamb
- Oysters
- Shrimp
- Mussels
- Legumes
- Peanuts
- Cheese
- Milk
- Eggs
- Whole grains
Vitamin C
Vitamin C performs a few different functions in hair growth and maintenance. Most importantly, this micronutrient helps produce collagen, a protein that helps strengthen hair strands. Vitamin C also aids in iron absorption, which helps to prevent anemia.
Foods High in Vitamin C
- Kale
- Broccoli
- Kiwi
- Brussel sprouts
- Lemons
- Strawberries
- Oranges
- Grapefruit
- Cantaloupe
- Pineapple
- Potatoes
Vitamin A
When vitamin A is absorbed, the body produces sebum. Sebum is the natural oil that keeps your scalp and hair follicles moisturized and healthy. To absorb enough vitamin A, you must consume foods high in beta-carotene, which turns into vitamin A.
Foods High in Vitamin A
- Sweet potatoes
- Carrots
- Spinach
- Pumpkin
- Kale
Vitamin E
Vitamin E is an antioxidant that protects the scalp from oxidative stress and damage by neutralizing free radicals. Free radicals can break down skin cells, cause inflammation, and lead to progressive cellular damage.
Foods Rich in Vitamin E
- Sunflower seeds
- Almonds
- Peanut butter
- Peanuts
- Pumpkin
- Butternut squash
- Bell peppers
- Spinach
Iron
Consuming adequate amounts of iron prevents anemia. Anemia is a deficiency of healthy red blood cells in the blood. Red blood cells are crucial for carrying oxygen to the rest of the body. If you experience anemia, your body is prioritizing oxygen supply to sustain essential life functions. Hair growth is not an essential function, and therefore, resulting in hair loss.
Foods Rich in Iron
- Clams
- Oysters
- Liver
- Chicken
- Beef
- Sardines
- Turkey
- Eggs
When Nutrition Isn’t Enough
For most people without diagnosed nutritional illnesses, consistently consuming a well-balanced diet provides all the nutrients necessary to foster and maintain healthy hair growth. If you are eating healthy and still experiencing hair loss, it may be time to seek professional hair loss treatment from a reputable hair restoration studio.
As the premier hair restoration studio in North Carolina, LH Hair has over 30 years of experience in treating hair loss due to genetics, age, environmental causes, medications, illnesses, nutrition, and more. Regardless of the cause of your hair loss, we have a solution for you. Our full line of hair loss remedies includes trichological treatments, hair replacement systems, hair extensions, toppers, and wigs. Contact us today to schedule your free consultation.
