8 Foods To Help You Grow Longer, Healthier Hair

Luscious locks may start with what’s on your plate. Many factors affect the health of your hair and how fast it grows. While you can’t change your genes, age or certain health conditions, there’s one factor you can control: what you eat.

“Good nutrition plays a huge role in helping hair grow and minimizing hair loss,” says registered dietitian Michelle Dodd, RD, LD. “You need the proper balance of essential nutrients for hair to be healthy.”

Can foods affect hair growth?

“Your food choices affect anything growing on or in your body,” says Dodd.

Brittle, straw-like hair and hair loss can be signs of an unhealthy diet that’s lacking in nutrients.

“Hair follicles in your scalp help hair grow,” she explains. “Chemicals, overheating, trauma and poor nutrition can damage these follicles, stunting hair growth and causing hair to fall out.”

Fortunately, you can help protect your locks and stimulate hair growth by choosing the right foods.

“The foods promoted in the Mediterranean diet are among the best for hair health,” shares Dodd.

This eating plan focuses on plant-based foods, whole grains, lean meats and healthy fats. Dodd shares the eight best foods for hair growth.

1. Lean proteins

Lean meats, like chicken and fish, provide protein and iron. Protein is essential for every structure in your body, including hair. In fact, your hair (as well as your skin and nails) is made from a protein called keratin.

“Iron carries oxygen to all cells in your body, which is how hair grows,” explains Dodd. “Low iron (anemia) can cause hair to shed faster than it grows.”

In addition to lean meats, you can get protein from plant sources, including:

• Beans and legumes
• Lentils
• Nuts
• Seeds
• Tofu

2. Foods high in omega-3s

Salmon, herring, mackerel and other fatty fish are high in omega-3 fatty acids. These healthy fats have anti-inflammatory properties that minimize oxidative stress.

“Oxidative stress occurs when molecules called free radicals damage cells in your body,” says Dodd. “This damage can affect any part of your body, including hair follicles.”

Other good sources of omega-3s include:

• Almonds, pecans and walnuts
• Canola oil
• Chia seeds
• Flaxseeds and flaxseed oil
• Hemp seeds
• Pumpkin seeds

3. Eggs

Egg yolks (but not the whites) are high in biotin. This B vitamin helps make keratin. While one study shows a connection between low biotin levels and hair loss, other studies have yet to prove that getting more biotin means growing more hair.

Still, biotin is essential for making amino acids.

“These molecules are the building blocks of keratin and other proteins,” notes Dodd.

4. Whole grains

Whole grains have selenium, an essential mineral that keeps your thyroid gland healthy.

“Thyroid disease can cause your hair to stop growing, become brittle or fall out,” says Dodd.

But even people who don’t have thyroid issues need selenium to regulate thyroid hormones and promote hair growth.

5. Leafy greens

Leafy greens, such as spinach, kale and leaf lettuce, have vitamin A.

“This fat-soluble vitamin helps make sebum, the oily substance that moisturizes your scalp and keeps hair healthy,” shares Dodd. “A vitamin A deficiency can cause a dry, scaly scalp and poor hair growth.”

6. Fruits and vegetables high in vitamin C

“This water-soluble vitamin acts as an antioxidant to minimize inflammation that affects hair growth and leads to hair loss,” says Dodd.

Your body also needs vitamin C to make collagen. This protein strengthens your hair, so it’s less likely to become straw-like and break.

Foods high in vitamin C include:

• Blueberries, strawberries and other berries
• Carrots
• Cruciferous vegetables like broccoli
• Orange and red peppers
• Oranges and grapefruit
• Spinach
• Sweet potatoes, potatoes and squash

7. Shellfish

Shellfish, such as clams, oysters, crab and shrimp, are good sources of zinc.

“You need zinc to make keratin and grow hair,” says Dodd.

8. Water

Don’t forget to hydrate while enjoying these foods.

“Dehydration dries out your scalp, slowing hair growth,” warns Dodd.

She suggests drinking at least 64 ounces (2 liters) of water a day unless you have a health condition and need to drink less. You should drink more if you’re sweating a lot or live in a hot climate.

Bottom line?

While some vitamins and supplements may support hair growth, Dodd says your body absorbs nutrients better from foods.

“Because some supplements and medications interact, always talk to your healthcare provider before taking a supplement,” she advises.