What we eat has a huge effect on the health of our hair!

A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids may slow down hair growth or even cause hair loss. Fortunately, correcting a deficiency in any of these nutrients through the diet may help treat hair loss and promote the rate of hair growth.

Let’s look at 14 foods that have been linked with promoting hair growth and health:

Food #1: Egg

Eggs are a great source of protein and biotin – two nutrients that promote hair growth. They’re also a great source of zinc, selenium, and other hair-healthy nutrients, which makes them one of the best foods to consume for optimal hair health!

Food #2: Berries

Berries are loaded with vitamin C and strong antioxidant properties that can help protect hair follicles against damage from harmful molecules called free radicals.

Food #3: Spinach

Spinach is loaded with folate, iron, and vitamins A and C, which promote hair growth!

Food #4: Fatty Fish

Fatty fish sources like salmon, herring, and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density.

Food #5: Sweet Potatoes 

Sweet potatoes are loaded with vitamin A, which helps aid sebum production and can help speed up the rate of hair growth.

Food #6: Avocados

Avocados are rich in vitamin E, an antioxidant that promotes hair growth!

Food #7: Nuts

Nuts are packed with nutrients like vitamin E, B vitamins, zinc, and essential fatty acids, all of which promote hair growth and are linked to many other health benefits!

Food #8: Seeds

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.

Food #9: Sweet Pepper 

Sweet peppers are rich sources of vitamins A and C, two nutrients that aid hair growth!

Food #10: Oysters

Oysters are one of the best sources of zinc in the diet. The mineral helps support the hair growth and repair cycle.

Food #11: Shrimp

Shrimp are a great source of protein, B vitamins, zinc, iron, and vitamin D, which may aid hair growth. They also provide a small amount of healthy omega-3 fatty acids.

Food #12: Beans

Beans are a great source of protein, iron, zinc, and biotin, which are all essential for optimal hair health.

Food #13: Soybeans

Soybeans are one of the best sources of spermidine, a compound that may prolong the active phase of hair growth.

Food #14: Meat

Meat is a great source of protein, which is essential for healthy, strong hair. Red meat, in particular, is rich in iron, which may aid hair growth.

Bottom line: You can’t have healthy hair without sufficient vitamins. Incorporate these foods into your diet and watch your hair health improve!