Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health.
Eggs are a great source of protein and biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment .
For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs .
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking .
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.
Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth.
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth.
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs.
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
What’s more, iron deficiencies have been linked to hair loss .
Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss.
4. Fatty Fish
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density .
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair .
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair .
Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more are needed.
5. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs .
Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing .
Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs .
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months .
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles .
What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss
Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.
For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs .
What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss .
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease .
This makes nuts an excellent and easy addition to your diet.
Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins .
What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon .
However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it’s a great addition to the diet.
In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.
Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth. Some seeds also contain omega-3s, which have been linked to hair growth.
9. Sweet Peppers
Sweet peppers are an excellent source of vitamin C, which may aid hair growth.
In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange
Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. It has been linked to hair loss and the graying of hair.
What’s more, sweet peppers are also an excellent source of vitamin A.
This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.
Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy and that may aid hair growth.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein.
Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles .
Deficiencies in protein and iron have been linked to hair loss