The Best Foods to Eat for Hair Growth

There are a number of factors that go into how strong and quickly your hair grows. Genetics play a major role, as do your age and health. Diet also plays a role in hair growth, especially if your hair loss is caused by a poor diet and nutrient deficiencies. To encourage new, healthy hair growth, it's essential to eat a well-balanced diet full of nutritious foods. If you're ready to nourish your locks from the inside out, these are the top foods to eat for healthy hair growth.

Eggs

The humble egg boasts both biotin and protein, two nutrients that may help you grow long, luxurious hair. Hair is largely made of protein, so getting enough protein in your diet can seriously help slow diet-related hair loss. The body uses biotin to create keratin, a protein found in our hair, skin, and nails. You'll also find zinc, iron, selenium, and a few other nutrients in eggs that are excellent at promoting hair growth.

Leafy Greens

With a wide array of nutrients like vitamins A and C, folate, and iron, leafy greens are another healthy, delicious food you can add to your diet to support the health of your hair and scalp. For instance, spinach is packed with iron and several studies have shown iron deficiencies may lead to hair loss. Eat a side salad with dinner or add some leafy greens to your lunchtime sandwich to reap the benefits.

Fatty Fish

Salmon, mackerel, and other types of fatty fish are loaded with protein, vitamins, minerals, and omega-3 fatty acids which may help hair growth. Eating fatty fish 1 to 2 times a week will help your hair grow long and strong, and might help reduce hair loss.

Berries

Blueberries, strawberries, raspberries – whichever you prefer, berries are rich in nutrients and antioxidants that are great for your hair. Vitamin C, which is found in all these tasty fruits, is essential for synthesizing collagen in the body. Collagen helps to keep your hair healthy and strong and also helps your body absorb iron. So go ahead and sprinkle some fresh berries on your bowl of oatmeal or smoothie or eat a handful as a snack.

Avocados

Full of healthy fats and the anti-inflammatory vitamin E, eating avocados may help prevent damage from free radicals and oxidative stress, not only on your scalp but your skin in general. Making guacamole, enjoy sliced avocado on toast, or in salads are simple ways to add this tasty fruit to your diet.

Nuts & Seeds

With essential nutrients like vitamin B, E, zinc, and selenium, adding nuts and seeds to your diet is a simple but effective way to help your hair grow thick and strong. Almonds, cashews, chia seeds, flaxseeds, and sunflower seeds are some nuts and seeds to try. They make a great snack or can be added to salads, oatmeal, or yogurt.

Meat

Rich in protein and iron, adding a little red meat to your diet is a great way to support hair growth. The specific type of iron in meat is also easier for the body to absorb than the type of iron found in plants, making meat, along with fish and poultry, an excellent iron source.

Beans

Looking for a vegetarian-friendly protein source to incorporate into your diet? Look no further than beans. These tasty legumes are packed with protein as well as zinc, folate, iron, and biotin, other necessary nutrients for healthy hair growth.

Keep in mind, hair grows an average of ½-inch per month or about 6-inches per year. If you're trying to grow your hair, be patient, book regular trims to get rid of split ends, and maintain a balanced diet full of protein and essential nutrients.