Hair growth and thickness are largely influenced by genetics, but it also starts with your plate. Nutritional deficiencies can lead to hair loss and thinning. Ensuring that you’re consuming a diet full of the essential nutrients keeps your hair looking its best and promotes hair growth and thickness.
So, stop dreaming and start flaunting. Learn the Best Foods for Hair Growth and Thickness to unleash your hair’s potential right here!
Foods for Hair Growth and Thickness
Biotin-Rich Foods
Biotin, also known as Vitamin B7, is a water-soluble B vitamin that plays an important role in hair growth and thickness. Biotin helps to convert food into energy, which can support the growth of healthy hair. Additionally, biotin can help to strengthen hair shafts, which can prevent breakage and improve the overall appearance of hair. Some of the healthy sources of Biotin Rich Foods are
Eggs
Each cooked egg contains around 10 micrograms of biotin, along with a range of other vital nutrients including protein, vitamins A and D, and minerals like iron and zinc. The yolks are especially rich in biotin, meaning they’re the ultimate go-to food for boosting your biotin intake and achieving gorgeous, luscious locks.
Dairy Products
Dairy products, including milk, cheese, and yogurt, have a notable amount of biotin and calcium which contribute to the maintenance of strong bones and healthy hair. Plain yogurt contains around 0.2 micrograms of biotin per cup, while reduced-fat milk has about 0.3 micrograms of biotin in each cup.
Nuts and Seeds
Biotin is abundant in nuts and seeds, especially almonds, peanuts, walnuts, pecans and sunflower seeds. These foods are good sources of nutrients that promote hair health by supporting the healthy scalp and hair follicles for growth and thickness. Roasted almonds contain 1.5 mcg of biotin per quarter cup, while the same amount of roasted sunflower seeds contains 2.6 mcg.
Meats
Meats are a great source of biotin. Every 3 ounces of beef liver contains 30.8 micrograms of biotin. Similarly, salmon has 5 micrograms of biotin per 3 ounces. Pork chop and hamburger patty have approximately 3.8 micrograms of biotin per every 3 ounces.
Whole Grains
Whole grains, such as oatmeal and brown rice, are rich in biotin and various key nutrients that promote hair health. Selecting whole grains over refined ones is crucial as refining strips away important nutrients.
Fruits and Vegetables
Fruits and green vegetables like bananas, sweet potatoes, and leafy greens are packed with biotin, essential vitamins and minerals that promote hair health. Vitamins A and C, biotin, and antioxidants all work together to protect those tresses from damage and encourage growth. Whether you’re chowing down on a banana (0.2 micrograms of biotin per 100 grams), cooking up some sweet potato (4.8 micrograms per 250 grams), or boiling up some spinach (0.5 micrograms per half-cup of boiled goodness), you’ll be treating your hair right by giving it the nutrients it needs to thrive.
Legumes
Legumes, including lentils and soybeans, are rich in biotin, protein, and iron. A 3/4 cup serving of lentils provides approximately 23 micrograms of biotin, while a 3/4 cup (100 grams) serving of whole soybeans supplies 19.3 micrograms of biotin.
Vitamin C-Rich Foods
Vitamin C is a vital nutrient, and lucky for us, it can be found in many tasty treats. Indulge in these healthy sources of Vitamin C-rich foods for luscious locks and other amazing nutritional perks:
Citrus fruits
Get your daily dose of vitamin C from your favorite citrus fruits like oranges, lemons, and grapefruits! These juicy orange-colored fruits pack a punch with just one orange (131 grams) containing a whopping 69.7 milligrams of vitamin C – surpassing the recommended daily intake. Not only does vitamin C strengthen your immune system, but it also helps produce collagen, which ensures radiant hair and skin. Plus, vitamin C plays an important role in iron absorption.
Berries
Want a yummy way of getting your daily dose of antioxidant-rich Vitamin C? Look no further than berries! These little wonders – strawberries, blueberries, and raspberries – are chock-full of the vital nutrient that keeps your body strong. But wait! There’s more! Berries are also loaded with antioxidants that work magic on your precious locks. Not only are they delicious treats, but they’re also great for keeping everything moving along smoothly inside. In fact, just 100 grams of blueberries contain 9.7 mg of Vitamin C, while 100 grams of strawberries will explode your taste buds with a whopping 58.8 mg! Even raspberries provide a respectable amount at 26.2 mg per serving! Why stick with bland supplements when Mother Nature has blessed us with such delightful treasures?
Kiwi
Get your daily dose of vitamin C and antioxidants with kiwi. With around 92.7 milligrams of vitamin C in just 100 grams, this juicy fruit also packs a fibre-filled punch. Add some excitement to your diet with the nutritious kiwi!
Tomatoes
Did you know that the humble tomato is a powerhouse of vitamin C, packing in around 20 milligrams in each juicy, medium-sized fruit? But wait, there’s more! Tomatoes also boast lycopene, a mighty antioxidant that doubles as a hair protector shield against damage. Simply stunning!
Broccoli
Get ready to be amazed: broccoli isn’t just tasty, it’s a nutritional powerhouse! How much vitamin C would you guess is in 100 grams of this green gem? A measly amount, right? Wrong! Brace yourself for this mind-blowing fact: broccoli contains 89.2 milligrams of vitamin C, which is even more than what an orange has to offer! But wait, there’s more – this superfood also gives you vitamins A and K, as well as iron and calcium.
Bell Peppers
Experience a burst of vibrant goodness with bell peppers. These colorful wonders are not only rich in flavorful crunchiness, but they hold the secret to your daily dose of vitamin C and more. Just a cup of these chopped green bell peppers can give you as much as 120 mg of vitamin C.
Pineapple
Get your vitamin C fix with pineapple, packing in a whopping 78.9 milligrams per 1 cup (165 grams) serving. Plus, vitamin C enhances the absorption of iron.
Iron Rich Foods
Why let iron deficiency and low iron levels get the best of you? Upgrade your hair health with these delicious, iron-packed food sources and reap the nourishing benefits!
Red Meat
Red meat, including beef, lamb, and pork, provides significant amounts of iron. A 100-gram serving of beef contains roughly 2.47 milligrams of iron while lamb has 1.78 milligrams.
Poultry
Poultry, such as chicken and turkey, provide up to 3.6 milligrams of iron per 0.5 lb (227 grams) servings. Also, it offers a significant amount of protein which is necessary for healthy hair.
Seafood
Dive into the sea of goodness with seafood – think clams, mussels and oysters with iron in abundance. Every 100g of cooked clams serves up 28mgs of iron, while 100g of cooked mussels can make you 6.7 mg richer in iron. Plus, these delicious treats are also known for their omega-3 fatty acid content that can help maintain that luscious mane!
Tofu
Tofu is an incredibly nutritious choice. An impressive 0.5 cup (124 grams) delivering 6.6 milligrams of iron, as well as a generous helping of protein and other essential nutrients – guaranteed to keep your hair healthy and strong!
Spinach
Spinach is a nutrient-dense food, containing iron (0.8 milligrams per cup), vitamins A and C, plus antioxidants that help protect the hair.
Fortified Cereal
Enjoy the convenience of a single cup serving of fortified cereal – that’s up to 40 milligrams of iron. Whether you don’t eat meat or just want to get more dietary iron in your diet, this is a great option.
Vitamin E Rich Food
Vitamins are essential for your hair’s health – and vitamin E is no exception. Fight the damage of free radicals with these delicious food sources of Vitamin E, each packed with great nourishment!
Almonds
An ounce of almonds provides 7.3 milligrams of vitamin E, as well as healthy fats, fiber, and protein. A handful of almonds makes an excellent snack choice.
Sunflower Seeds
Sunflower seeds have a high content of vitamin E, with a 100-gram portion providing up to 35.17 milligrams. They contain healthy fats and protein as well, which makes them an ideal addition to dietary choices.
Hazelnuts
An ounce of hazelnuts contains 4 milligrams of vitamin E, as well as healthy fats, fiber, and protein. This makes it a nutritious snack choice.
Avocado
Avocado is a nutrient-dense food that contains vitamin E, healthy fats, fiber, and potassium. A 100-gram portion provides 2.07 milligrams of vitamin E.
Sweet Potato
One medium-sized sweet potato provides 15 IU of vitamin E and is rich in carbohydrates, fiber, and other essential nutrients. As such, it makes a nutritious addition to any diet.
Vitamin B5 Rich Foods
Vitamin B5, or pantothenic acid, is a water-soluble vitamin necessary for various bodily functions, including maintaining the health of hair and skin. It contributes to the production of sebum, an oily substance that maintains the scalp and hair’s moisture levels to reduce dryness and brittleness.
Also, Vitamin B5 helps facilitate healthy hair growth by regulating hormone production, including cortisol. The presence of high cortisol levels can affect hair growth, so Vitamin B5 is essential in maintaining balanced cortisol levels and reducing the possibility of hair loss and thinning.
Vitamin B5 plays a role in the formation of Coenzyme A, which is needed for many metabolic processes in the body including energy production, fatty acid synthesis, and the processing of fats, carbohydrates and amino acids.
Meat
Chicken, beef, and pork are all excellent sources of Vitamin B5.
Eggs
Eggs are a complete protein and a good source of Vitamin B5.
Avocado
Avocado is a nutritious fruit that is high in Vitamin B5 and healthy fats that are beneficial for hair health.
Dairy products
Milk, yogurt, and cheese are all excellent sources of Vitamin B5.
Sweet potatoes
Sweet potatoes are a great source of Vitamin B5, as well as other essential vitamins and minerals.
Broccoli
Broccoli is a nutrient-dense vegetable that is high in Vitamin B5, as well as other vitamins and minerals that are essential for hair health.
Legumes
Lentils, chickpeas, and beans are all good sources of Vitamin B5.
Zinc-Rich Foods
Zinc deficiency or low levels of zinc is often associated with hair loss and breakage. Include the following Zinc-Rich Foods in your diet to get the recommended amounts of zinc intake.
Oysters
Oysters are one of the best food sources of zinc, with a 100-gram serving providing around 90 milligrams of zinc. A single medium-sized oyster contains up to 96% and 75% of the recommended daily zinc intake for women and men respectively.
Beef
Beef is another good source of zinc, with a 100-gram serving providing up to 8.2 milligrams of zinc.
Pumpkin seeds
A 1-ounce serving of pumpkin seeds provides 2.21 milligrams of zinc. Pumpkin seeds are also a good source of healthy fats, such as monounsaturated and polyunsaturated fats, which are important for overall hair health.
Lentils
Lentils are a nutrient-rich food, supplying 1.4 milligrams of zinc per 100-gram serving, along with a moderate amount of protein and fiber.
Cashews
Cashews contain 6 milligrams of zinc in every 100-gram serving, and they are also a good source of beneficial fats, including both mono and polymerized unsaturates, which are necessary for healthy hair.
Yogurt
Plain low-fat yogurt is a good source of zinc, providing 0.9 milligrams in every 100-gram serving. Additionally, yogurt is a good source of calcium which contributes to overall hair health.
Omega-3 Fatty Acid-Rich Foods
Omega-3 fatty acids are essential fatty acids that play a crucial role in hair health. Here are some of the best food sources of omega-3 fatty acids:
Salmon
Fatty fish is one of the best food sources of omega-3 fatty acids. A 100-gram serving of fresh salmon provides 4 grams of omega-3 fatty acids.
Sardines
Packed with 1.5g of Omege-3 fatty acids as well as protein and Vitamin D in every 100g serving – you can’t go wrong with this tasty oily fish for optimal hair health.
Mackerel
A 100-gram serving of mackerel provides 4.1 grams of omega-3 fatty acids. Plus, this small, fatty fish is also a good source of protein and vitamin D, making it a nutritious food for overall health and well-being.
Chia Seeds
A 100-gram serving of chia seeds provides up to 18 grams of omega-3 fatty acids.
Walnuts
Walnuts are an excellent source of omega-3 fatty acids, providing up to 9.3 grams per 100-gram serving. Additionally, these nuts contain beneficial monounsaturated and polyunsaturated fats that can help maintain healthy hair.
Flaxseeds
Flax seeds are a good source of omega-3 fatty acids, fiber and lignans, with a 100-gram serving providing up to 22.9 grams of omega-3 fatty acids.
Soybeans
Soybeans contain a considerable amount of omega-3 fatty acids at 6.4 grams per 100-gram serving and offer protein and fiber.
Silica-Rich Foods
Silica is a trace mineral that is important for the health and strength of hair, skin, and nails. Here are some of the best food sources of silica, along with their nutritional benefits:
Horsetail
Horsetail contains 7 milligrams of silica per 1-ounce serving and is a good source of minerals, including magnesium and potassium.
Oats
Feel like kicking your nutrition up a notch? Throw in some oats! Packed with silica, fiber and protein – up to 3.27 milligrams of silica per two tablespoons of oat bran – those little grains are sure to give you a boost.
Barley
A one-cup serving of barley contains up to 1.5 milligrams of silica, as well as dietary fiber and magnesium.
Rice
Rice contains a significant amount of silica, with three heaped tablespoons of brown rice providing up to 4.51 milligrams. Furthermore, it is an excellent source of carbohydrates, which makes it a popular staple food globally.
Alfalfa
Alfalfa is a nutritious food due to its silica, vitamin C and potassium content.
Vitamin A Rich Foods
Vitamin A is necessary for hair health as it supports cell growth and maintains sebum production, which keeps hair hydrated. Food sources of vitamin A and their nutritional benefits include:
Carrots
Carrots are an excellent source of vitamins A, K and potassium, with half a cup fulfilling around 73% of the daily requirements of Vitamin A.
Sweet Potatoes
A 100-gram portion of sweet potatoes provides 15 mg of vitamin A and other essential nutrients such as fiber and carbohydrates, making them a beneficial addition to one’s diet.
Spinach
Spinach is a nutritious food, containing up to 140 mcg of vitamin A in a 30 g portion. It is also packed with vitamins and minerals, such as vitamin C and iron.
Cantaloupe
A 1-cup serving of cantaloupe provides up to 106% of the recommended daily intake of vitamin A and is a nutritious source of other vitamins and minerals such as vitamin C, potassium and folate.
Peppers
Peppers contain a significant amount of vitamin A, with a 1/2 cup of raw red pepper providing up to 47% of the daily recommended intake. Additionally, peppers are rich in vitamins and minerals such as vitamin C and potassium, which makes them a beneficial addition to any diet.
Folic Acid Rich Foods
Folate your way to healthier hair! Here’s a list of some great food sources of Vitamin B9 (folic acid) and their nutritional benefits.
Asparagus
Just four asparagus spears provide 85 mcg of folate.
Lentils
A cup of lentils provides around 358 mcg of folate which is 90% daily recommended intake. Lentils are also a good source of protein, fiber, and other essential nutrients, making them a nutritious addition to any diet.
Broccoli
One cup of cooked broccoli serving contains 78 mcg of folic acid. Broccoli is also a good source of vitamins and minerals, such as vitamins C and K and potassium, making it a nutritious addition to any diet.
Avocado
Avocado is a nutritious fruit, offering up to 21% of the daily folic acid needs, 82 mcg. Additionally, it is rich in healthy fats, fiber and other nutritional components.
Beets
Beets are a nutrient-rich dietary option, providing 37% of the daily recommendation of folic acid, 148 mcg with one cup per day. They are also rich in Vitamin C, K, and potassium.
Vitamin B12 Rich Foods
Vitamin B12 is a water-soluble vitamin that can aid in hair and skin health. To ensure adequate levels of Vitamin B12, consider adding these foods to your diet, as they are good sources of the nutrient and offer associated nutritional benefits:
Beef
Beef is an excellent source of Vitamin B12, with a 3-ounce serving providing up to 84% of the daily recommended intake.
Salmon
With Vitamin B12, protein and omega-3 fatty acids packed in, you can get up to 127% of your DV in one delicious 3.5-ounce portion!
Sardines
Treat your taste buds to the perfect snack – canned sardines! Packed with 8.94 mcg of Vitamin B12, omega-3 fatty acids, protein and more essential nutrients, 100-gram servings will leave you satisfied and nourished.
Tuna
Love Tuna? Get 15% of your daily Vitamin B12 and other essential nutrients with every 100-gram serving! omega-3 fatty acids and protein included!
Yogurt
Non-fat Greek yogurt is a rich source of Vitamin B12, with a 100-gram serving containing 0.8 mcg of the vitamin.
Protein Rich Food
Consuming adequate amounts of proteins is important for maintaining healthy hair. Hair shafts are mainly composed of a protein known as keratin, and inadequate dietary intake of this macronutrient can lead to weak and brittle hair that is prone to breaking more easily. Eating protein-rich foods helps promote hair growth and improves the overall health of the hair.
Here are some of the best food sources of protein, along with their nutritional benefits:
Chicken
Elevate your protein intake with the deliciousness of chicken. Rich in iron, vitamin B6, potassium, and other essential minerals, chicken is a nutritious and flavorful animal protein addition to any meal. Just a 100-gram serving of chicken provides up to 27 grams of protein, giving you an unmatched energy boost.
Eggs
Eggs are an excellent source of protein. One large egg can provide around 7 grams of protein. Also, eggs are rich in biotin, vitamin B2 (riboflavin), vitamin A, vitamin B12, and vitamin D, essential for healthy hair and body. Additionally, eggs are loaded with folate, pantothenic acid, and choline, as well as essential minerals like phosphorus and trace elements.
Salmon
Salmon is an excellent protein source, as a 100-gram serving contains up to 20 grams of this essential nutrient. Additionally, this nutritious fish is rich in omega-3 fatty acids, as well as a range of essential vitamins and minerals, including vitamins B3, B5, B6, B12, D, and E, selenium, and potassium. Notably, salmon is a particularly valuable source of potassium, which is a nutrient of significant public health concern in the United States.
Greek Yogurt
Greek yogurt is an excellent protein source, providing around 10 grams of protein per 100-gram serving. Plus, it’s rich in calcium, a vital nutrient that supports healthy hair and strong bones. Probiotics present in yogurt promote digestive and immune health. The combination of protein, calcium, and probiotics makes Greek yogurt a nutritious and delicious addition to any diet.
Tuna
Tuna is an excellent protein source. A 100-gram serving can provide up to 28 grams of protein. Additionally, tuna is a rich source of omega-3 fatty acids, Vitamin B12, and other vital nutrients.
Beef
A 100-gram serving of beef provides a whopping 26 grams of protein. Also, beef is rich in iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium. In addition to maintaining healthy hair, these essential nutrients play important roles in a wide range of bodily functions, including the immune system, energy production, and brain function.
Beans and Lentils
Beans and lentils are excellent sources of plant-based protein, providing a nutritious alternative to animal protein. With a serving size of one cup (198 grams), it can provide around 18 grams of protein. Rich in fibre, they aid in digestion and lower the risk of hair loss.
Foods to Limit for Healthy Hair
Fried and Processed Foods
Fried and processed foods contain high amounts of unhealthy fats and oils. Regular consumption can trigger inflammation in both the scalp and hair follicles. It can cause hair loss and slow down hair growth. It’s best to opt for healthier cooking methods such as grilling, baking, or steaming.
Sugary and High-Fat Foods
The regular consumption of sugary and high-fat foods can negatively affect an individual’s overall health, which includes hair health. These types of foods can lead to hormonal imbalances and scalp inflammation, which ultimately result in hair loss and slower hair growth. To ensure healthy hair growth, limit the sugary and high-fat foods intake. Instead opt for healthier choices, such as fresh fruits, vegetables, lean protein, and whole grains.
Alcohol and Caffeine
Alcohol and caffeine can negatively impact your hair health. Excessive alcohol consumption can lead to dehydration and reduce the absorption of essential vitamins and minerals. It can also cause hormonal imbalances resulting in hair loss and slow hair growth. So, it’s important to limit alcohol and caffeine consumption. Instead, drink plenty of water to stay hydrated.
Learn What Drink Helps Hair Growth?
Conclusion
In conclusion, the foods we consume have a significant impact on the health and appearance of our hair. By incorporating the above-mentioned best foods for hair into our diet, we can promote hair growth and thickness.
While it may take some time to see visible results, it is essential to remain consistent in our dietary choices and strive for a balanced and varied diet. Remember, healthy hair starts from the inside out.
However, it’s crucial to consult with a doctor or nutritionist before making significant changes to your diet, particularly if you have any underlying health conditions. They can provide you with personalized advice and ensure that you’re getting all the essential nutrients your body needs.
So, let’s make a conscious effort to include these hair-boosting foods in our diets and nourish our bodies from the inside out. With patience and consistency, we can achieve healthy, luscious locks!
