Nutritionists have pinpointed ten superfoods that could boost hair growth and combat hair thinning by supplying vital nutrients such as biotin, iron, zinc, and omega-3 fatty acids. And a simple addition of a few Brazil nuts to your daily intake can provide the necessary vitamins, experts suggest.
Dr. Suhail Alam, Hair Transplant Surgeon at Aventus Clinic, advises: “Your hair health is a reflection of what you eat. A nutrient-rich diet can significantly reduce hair shedding, improve scalp circulation, and encourage hair regrowth.
“By incorporating these foods into your daily diet, you’re giving your scalp and hair the essential nutrients they need to thrive. A well-balanced diet combined with proper hair care can make a noticeable difference in hair health over time.”
10 superfoods that encourage hair growth
Oysters
Boasting about 16.6mg of zinc per 100g, oysters are essential for hair follicle health. Since low zinc levels can be associated with hair loss, oysters are an excellent option for those looking to support their hair health.
Salmon
Rich in Omega-3s, salmon offers roughly 2.3g of long-chain omega-3 fatty acids (EPA+DHA) per 100g. These fats are thought to nourish the scalp and lessen any inflammation that might cause hair to thin.
Spinach
Raw spinach, packed with approximately 2.7mg of iron and 28mg of vitamin C per 100g, is also a rich source of folate and vitamin A. These nutrients are key to strengthening your hair and promoting healthy hair follicles. Incorporating spinach into your diet can help prevent hair breakage caused by low levels of these nutrients.
Eggs
Eggs are another beneficial food for hair health. A 100g serving contains roughly 12.5g of protein and 25μg of biotin, both crucial in building strong hair strands and reducing brittleness.
Greek yoghurt
Greek yoghurt is an excellent choice for those aiming to boost hair thickness. This popular food offers around 9–10 g of protein and 0.3–0.5mg of vitamin B5 per 100g, both of which enhance blood circulation to the scalp and support hair thickness.
Sweet potatoes
Sweet potatoes, a fantastic natural source of Vitamin A, contain an estimated 13.1 mg of beta-carotene per 100g, which converts to about 1,090μg of vitamin A. These beta-carotenes aid in producing sebum, a natural scalp conditioner that keeps your hair hydrated and less prone to breakage.
Brazil nuts
Brazil nuts, which contain between 1,900–2,500μg of selenium per 100g, help maintain strong, thick hair. Just a handful of these nuts provides more than the daily requirement of selenium.
Lentils
Boiled lentils, with 9.0g of protein and 3mg of iron per 100g, play a vital role in hair cell regeneration and overall scalp health.
Bell peppers
Bell peppers, in all their colourful varieties – red, yellow or green, are packed with Vitamin C. This vital nutrient boosts collagen production and strengthens hair strands, helping to ward off those pesky split ends. Yellow bell peppers are particularly rich, containing about 183mg of Vitamin C per 100g, while their green counterparts provide around 80mg.
Seaweed
Seaweed is another hair health hero, known for its ability to prevent hair loss due to its high iodine content. This mineral is crucial for proper thyroid function which regulates hair growth and prevents excessive shedding.
Dried kelp, a type of seaweed, contains around 2,600μg of iodine per 1g, meaning even small amounts can significantly contribute to your daily iodine needs.