Many people want strong and healthy hair, especially as they grow older. However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet. Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet.
Vitamins and minerals from food play an important role in the hair follicle growth cycle. Consuming a diet lacking the right nutrients can lead to hair loss.
Studies suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss.
Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Those foods below are rich in nutrients that support hair growth.
Eggs
Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss.
Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth.
Studies suggest vitamin A is important for hair growth. But supplementing with too much vitamin A can actually lead to hair loss.
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 in several studies.
Avocados
Avocados are delicious, nutritious, and a great source of healthy fats. They are also an excellent source of vitamin E, which may support hair growth.
Nuts
Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth. 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.