“Eating a diet that is rich in colourful fruits, vegetables, plant-based fats and whole grains will transform your health in so many ways, including making your hair luscious,” she adds.
Want to incorporate more of the above into your diet? See experts’ top foods for hair growth ahead, and get ready to go grocery shopping.
The best food for hair growth
“Hair is primarily made of protein, so it’s crucial to get enough protein in your diet,” says Michelle Henry, MD, FAAD, a board-certified dermatologist, pointing to lean meats and poultry as some of the most popular sources of the nutrient — especially since they’re rich in iron as well.
“Iron deficiency is linked to hair shedding, and foods rich in iron can help prevent hair shedding and thinning.” Red meat in particular also contains zinc and a deficiency in this mineral has been linked to hair loss.
“High quality beef and poultry are fantastic additions to your diet to increase your overall protein intake, while also supplying your body with eight essential amino acids that it can’t produce itself. Not to mention, these meats are rich in nutrients like iron, magnesium, calcium, and vitamins such as D, B6, and B12 to promote hair health and strength,” Eva agrees.
“Additionally, bone broth is also packed with amino acids,” Eva adds. Plus it’s rich in collagen. “Bone broth really helps your hair,” celebrity hairstylist Marc Mena explains. “Stews, soups anything that’s made with bone.”
Beans and lentils and quinoa
If you don’t eat meat, that’s okay: Dr. Henry points to plant-based options like beans, lentils, and tofu as essential sources of protein and zinc. “Zinc helps the hair’s tissue growth and repair,” she says. “Beans are also high in iron,” says Dr. Penzi.
“For those on a plant-based diet, quinoa is an essential superfood,” Eva adds. “Boasting a complete protein profile, quinoa contains all the amino acids your body can’t produce on its own,” she says. “It even contains antioxidants, which help protect the hair from damage. If you’re not too familiar cooking with quinoa, then start by swapping out your traditional carbs, such as bread or rice, for these protein-packed grain.”
“Rich in omega-3 fatty acids that promote growth and density, fatty fish such as salmon, mackerel, and sardines are excellent for hair health,” Eva notes. “What’s more, they are packed full of protein, B vitamins, iron, and vitamin D, all of which can improve the strength and shininess of your hair.