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26 Best Foods to Promote Hair Growth


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There are some major factors that influence your hair—genetics, age, hormones, nutrient deficiencies, and more. But what you eat is one of the few things you can do to control your hair’s appearance. After all, if you are predisposed to thin, so-so hair, you wouldn’t want to make it worse by consuming the wrong foods, would you? And even if you belong in a hair commercial, you’d like to protect that look, right? That’s where picking the right healthy foods for hair growth comes in. Before you spend yet another year shelling out loads of cash on professional treatments or products to get the glossy locks you want, consider this. Although the thickness and strength of your hair are largely hereditary, the foods you eat (or don’t get enough of) can affect the status of your hair just as much as that fancy conditioning treatment can. By eating nutrient-rich foods that are scientifically proven to help your hair—and avoiding those that only do harm—you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying. Compare the list below with what you usually have in your pantry, and use it to inform your next grocery shopping trip.

Which nutrients are in foods for hair growth?

There are multiple nutrients that encourage hair growth:
  • biotin: a B vitamin which may help hair grow and strengthen
  • vitamin D: it can help stimulate hair follicles that have become dormant
  • vitamin E: its potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia
  • iron: iron deficiency has been linked to hair loss
  • vitamin C: it makes it easier for your body to absorb iron
  • omega-3 fatty acids: their anti-inflammatory effects can counteract any inflammation that’s causing hair shedding

What are the best foods for hair growth?

By eating nutrient-rich foods that are scientifically proven to help your hair—and avoiding those that only do harm—you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying. Compare the list below with what you usually have in your pantry, and use it to inform your next grocery shopping trip. These are the 26 best foods for hair growth.
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