The research is clear: Unless you’re eating the best foods for hair growth, it may not matter how many masks, oils, or other treatments you apply to your hair in hopes of keeping it long and strong. “Hair follicle cells are some of the most metabolically active and have amongst the highest cell turnover rate in the body,” said Alan J. Bauman, M.D., a hair restoration surgeon at Bauman Medical in Boca Raton, FL. “If you’re deficient in the basic nutritional building blocks, like protein, your body won’t produce healthy hair.”
Meet the experts: Alan J. Bauman, M.D., a hair restoration surgeon at Bauman Medical in Boca Raton, FL; Anna D. Guanche, M.D., a dermatologist at Bella Skin Institute in Calabasas and Beverly Hills, CA; Rhonda Q. Klein, M.D., a dermatologist at Modern Dermatology in Westport, CT; Mary Wendel, M.D., a hair restoration specialist at APDerm in Wellesley, MA; Anthony Youn, M.D., a holistic plastic surgeon in Troy, MI.
There are a host of nutrients that contribute to hair growth in different ways. They include:
- Protein
- Iron
- Vitamins A, C, D, and E
- B vitamins
- Omega-3 and omega-6 fatty acids
- Zinc
- Selenium
- Magnesium
It’s important to note that there are many different reasons your hair is thinning or falling out. Per the Mayo Clinic, hormonal changes, medical conditions, certain medications, and even stress can cause hair loss. But if you’ve ruled out any of these causes, adding the right foods to your plate can certainly make a difference. Here, doctors share the foods you should eat regularly for stronger and thicker hair.
The best foods for thicker, stronger hair
Nuts
Nuts are packed with omega-3 and omega-6 fatty acids, two of the nutrients experts recommend for healthy hair growth. “Nuts, such as almonds or walnuts, are natural emollients for the skin and hair follicles,” said Anna D. Guanche, M.D., a dermatologist at Bella Skin Institute in Calabasas and Beverly Hills, CA. “[They] also moisturize the hair shaft, leaving it glossy.”
Nuts and seeds are also rich in B vitamins, magnesium, zinc, and vitamin E, added Rhonda Q. Klein, M.D., a dermatologist at Modern Dermatology in Westport, CT. If you want to get your fill, walnuts are especially high in fatty acids, almonds are great for vitamins B and E, Brazil nuts are a solid source of magnesium, and pine nuts offer plenty of zinc, per the United States Department of Agriculture (USDA).
Fatty fish
Fatty fish are top sources of protein and hair-healthy nutrients. “Diets low in protein, healthy fats, and [the] phytonutrients found in fresh vegetables and fruits can contribute to shedding and limp, unhealthy hair,” said Mary Wendel, M.D., a hair restoration specialist at APDerm in Wellesley, MA.
Fatty fish—like salmon, herring, tuna, and sardines—offer protein, vitamin D, and omega-3 fatty acids, per the USDA. These nutrients “nourish the skin and thicken the fat layer around the hair follicle, resulting in healthier hair growth,” Dr. Wendel explained.
Oysters
One of the surprising signs of iron deficiency, which affects up to 25% of Americans, is hair loss. “Even small changes in iron levels … can trigger hair loss and thinning,” Dr. Bauman said.
Red meat, leafy greens, and fortified grains are great sources of iron, per the National Institutes of Health (NIH). But Dr. Wendel and Dr. Klein are particularly fond of oysters, because they offer a one-two punch of iron and zinc. One medium oyster will add a whopping 2.56 milligrams (mg) of iron and 8.3 mg of zinc to your diet, per the USDA.
Spinach
Spinach is loaded with hair-friendly nutrients, like folate, vitamin A, and vitamin C, per the USDA. “While vitamin C deficiency is rare in our current society, it’s essential for collagen synthesis and cross-linking of fatty fibers, which occurs in hair fiber production,” said Dr. Bauman.
This leafy green is also a great source of iron, especially for vegans, vegetarians, and people who don’t eat much red meat. In fact, it’s one of Dr. Wendel’s top recommendations for plant-based iron-rich foods.
Eggs
“Eggs are a great source of protein and biotin, which are both important for healthy hair growth,” Dr. Klein said. Research suggests that biotin, a B vitamin, contributes to keratin production, which is essential for growing strong hair and nails.
Egg yolks in particular are full of vitamin D—a nutrient that doesn’t naturally occur in many foods, per the NIH. One large egg contains 1.1 micrograms (mcg) of the nutrient, which is great, because you need to make sure you get enough vitamin D through your diet or supplementation, said Anthony Youn, M.D., a holistic plastic surgeon in Troy, MI. Per a review in the Journal of Cosmetic Dermatology, low levels of vitamin D are associated with hair loss.
Beans
If you’re looking for a top plant-based protein source that also contains iron, Dr. Wendel said beans are a great option. One cup of white beans packs 17.4 grams (g) of plant protein and 6.62 mg of iron—plus 2.47 mg of zinc, per the USDA. “[Zinc is] an essential mineral that aids in hair growth and repairs hair cycle support,” Dr. Klein explained.
If white beans aren’t your thing, black beans, chickpeas, lentils, and peas offer plenty of similar nutrients—as do many other legumes.
Beef
Omnivores, rejoice: Lean red meat is one of the best sources of hair-healthy nutrients. “Grass-fed beef is rich in iron and omega-3 fatty acids, both of which can help thicken hair and make it healthier and more luxurious,” said Dr. Youn.
One grass-fed strip steak offers 3.96 mg of iron and 2.2 g of fatty acids—plus 49.4 g of protein, 49.2 mg of magnesium, and 7.72 mg of zinc, per the USDA. One serving of grass-fed ground beef offers similar nutrients, though the numbers are scaled down since the portion size is smaller.
Sweet potatoes
Whether you turn them into fries, bake them in a dessert, or toss them in a salad, sweet potatoes are considered hair-healthy, thanks to their abundance of vitamins A and B6. The average sweet potato packs 1,403 mcg of vitamin A—or 156% of your daily recommended intake, per the NIH. It also offers 0.249 mg of vitamin B6, per the USDA.
“[Vitamin A] aids in sebum production and also may help speed up the rate of hair growth,” Dr. Klein said. Sebum is an oil your body produces to keep your hair and skin hydrated and healthy.
Bell peppers
You can find vitamin C in fruits like oranges, strawberries, and kiwi. But bell peppers are an especially great source of the nutrient. With just one-half cup of red peppers, you can get 95 mg of vitamin C—or 106% of your daily recommended intake, per the NIH. Green peppers offer slightly less of the nutrient: 60 mg per half-cup, or 67% of your daily value.
Vitamin C helps with collagen production, which is crucial for healthy hair. And it helps your body absorb iron, per the USDA. Bell peppers are also packed with other valuable nutrients, like iron, zinc, selenium, and folate.
Greek yogurt
A cup of plain, whole milk Greek yogurt packs 22 g of protein, which is key for keeping your hair strong and healthy. It also contains 277.5 mg of calcium—a nutrient that supports keratin production, which is vital for growing strong hair and nails.
Maximize your meal by pairing your yogurt with other hair-healthy foods. Top it with vitamin-C-rich berries, throw it in a high-protein smoothie, or mix it with an iron-fortified cereal.
Additional reporting by Alisa Hrustic
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