Top 7 foods for best hair growth

Does diet play a part in best hair growth?


If you have a full and varied diet then each part of your body will be capable of optimum performance . This  includes your hair so you will have best hair growth.  If you have gaps in your nutrition then it is possible that vitamin and mineral supplements may help you achieve optimum nutrition.

Studies have shown that poor nutrition, a limited food intake and deficiencies in certain nutrients can cause hair thinning. These include deficiencies in biotin, protein, zinc and iron. A diet high in animal fats (often found in fast food) can also have an effect on best hair growth.

Alongside the best hair loss products for men and women a good varied diet rich in these key foods will help to prevent hair loss or to promote the best hair growth.

Below are the top 7 foods to ensure best hair growth.


1.      Protein


Hair is largely made of protein so plenty of protein in your diet is essential for healthy hair. Excess fat can lead to increased testosterone production and therefore to increased DHT which is linked to hair loss.  It is important to make sure that this is LEAN protein. Poultry is another good source of protein and contains vitamin B which helps ensure a good blood circulation to the scalp for best hair growth.

Fish of all kinds is excellent – salmon, mackerel, tuna are especially good as they also contain plenty of omega 3 healthy oils.

Chicken, turkey and eggs are also great sources of protein and eggs are also  rich in vitamin A which can help with best hair growth.


2.      Vitamins A and C


Both vitamins are involved in the production of sebum in the hair follicles which lubricates and conditions the hair and prevents it from breaking.

Excellent sources of these  vitamins are dairy products, eggs, swiss chard, spinach, broccoli, and sweet potatoes, citrus fruits, melons, strawberries and kiwis.

Vitamin C is also important in the absorption of iron.


3.      Iron


Iron is important in ensuring that the blood can carry enough oxygen around the body – including to the scalp. Lack of iron is implicated in some hair loss and also in loss of hair colour.

Beans, which are a good source of iron, also provide vitamin E which helps ensure good circulation to the scalp and therefore best hair growth.

Whole grains provide iron and are also a very good source of vitamin B7 (Biotin) which can help top prevent loss of hair and loss of hair colour.

Other excellent foods to provide iron are dark leafy greens, whole grains,  red meat (lean only), turkey, egg yolks, clams, mussels and oysters.


4.     Omega 3 fatty acids


These are essential nutrients which the body cannot produce – they are needed for producing healthy cell membranes including in the follicles and hair shafts. They enable the hair to be more elastic and break off less easily.

Good sources are salmon, tuna, mackerel, nuts and seeds and brussel sprouts.



5.     Zinc


Zinc is essential for growth and repair of the body and helps ensure the oil secreting glands in the scalp are healthy and functioning well. Lack of zinc has also been implicated in losing hair colour.

Good sources are chickpeas, wheatgerm, beef and oysters.


6.     Magnesium


A large number of biochemical reactions in the body are dependant upon magnesium – including best hair growth. Research shows that around 68% of US adults do not get enough magnesium in their diet.  Magnesium deficiency has been linked to hair loss in both men and women.

Excellent sources of magnesium are lentils, brown rice, spinach and almonds.




7.     Selenium


Selenium stimulates hair follicles to encourage new growth. It is also involved in reproduction and immunity so very important to overall health.

Great sources of selenium are brazil nuts, sardines, and shrimps.



Ensuring you have plenty of these foods in your diet can be a key part of the best treatment for hair loss in women and men and leads to the very best hair growth.


For more advice about healthy eating  follow this link.

By +Liz Chapman