11 foods for hair growth to add to your plates, according to experts

Now for the good news. If your hair loss is down to certain nutrient deficiencies, adopting a healthy diet for your hair can help. Here we have listed the best foods for hair growth, as selected by the experts.

Best foods for hair growth

Eggs

Eggs are a complete protein source for keratin, the protein that makes up the hair, Ferguson explains. “Plus, there’s biotin and choline in the yolk,” she adds, both of which support the healthy production of keratin and optimal hair follicle formation. Other biotin foods include organ meats, certain vegetables, like sweet potatoes and spinach, and seeds and legumes.

Oily fish

“Salmon, sardines and mackerel contain omega-3 fatty acids that help keep the scalp environment calm. They also contain a helpful dose of vitamin D and iodine,” says Ferguson.

Seeds

“Pumpkin seeds are my go-to for zinc, which your follicles need to keep hair in the growth phase,” Stephenson explains. A simple way to eat more seeds is to pop them in a blender or food processor until they become a grainy powder, which can be sprinkled on top of salads or stirred into yoghurt.

“Seeds, especially pumpkin seeds, flax and almonds, provide zinc, selenium and omega-3 fatty acids which are essential for scalp circulation and reducing inflammation around hair follicles,” Dr Murthy adds.

Berries

Another vegan hair growth food, berries are stuffed full of antioxidants which can help protect hair follicles and boost collagen.

Iron-rich foods

“Red meat, liver (sparingly), shellfish, lentils and spinach paired with a source of vitamin C to help with absorption can help with healthy hair growth,” Alex Manos, functional medicine practitioner at The HVN, says. “Because of the role iron plays in hair follicle proliferation, low iron stores are often one of the areas we investigate when we see diffuse (evenly across the head) hair loss.”

While the evidence is mixed, Manos says that iron deficiency is a recognised and reversible factor with hair loss in certain people, but especially women. If in doubt, an iron or ferritin blood test will confirm iron deficiency or anaemia.

Stuck for iron-rich recipes? Think warming stews made with beef, lamb or chicken livers, or, for a vegetarian option, one that contains lentils, spinach and sweet potato.

Brazil nuts

In moderation, brazil nuts can be a hugely helpful source of selenium, a trace mineral that helps with immunity, cell damage, thyroid health and hair growth. However, you only need to consume a small amount–one to two Brazil nuts–to reap the benefits.

Leafy greens

In his clinic, Murthy blends functional medicine with Ayurvedic practices and likes to pair protein-rich foods with dark, leafy vegetables like Moringa and curry leaves for their iron and chlorophyll. “This helps support both haemoglobin, a protein found in red blood cells, as well as prana – vital life force.” Stephenson also points out that leafy greens “feed your follicles with iron, folate and vitamin A, all of which are important for hair growth”.

Bone broth or collagen powder

As beneficial as it is trendy, bone broth can help support the connective tissue around the hair follicle, as well as that in your skin. “Bone broth or collagen powder can top up glycine and proline,” Ferguson explains, noting that these two amino acids are important for collagen production.

Legumes

Stephenson recommends incorporating legumes like lentils, beans, peas, and chickpeas into your diet, due to their protein, iron and lysine, all of which help to support and fortify hair.

Fermented foods

“A spoonful of fermented foods, such as sauerkraut, kimchi, or live yoghurt help with gut health and nutrient absorption,” Ferguson explains. A high-quality probiotic can also help with diversifying the bacteria in your gut, helping a healthy microbiome to flourish.

Healthy fats

Murthy likes healthy fat sources like ghee, avocado and cold-pressed sesame oil to nourish the bodily systems Ayurveda links to hair health – bone tissue and marrow or nervous tissue. For similar reasons, Ferguson says she’s generous with her intake of extra virgin olive oil and nuts. “They’re supportive fats that carry fat-soluble nutrients,” she explains.

Are there any foods to avoid?

There are five to steer clear of, according to Stephenson.