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.<\/p>\n
Best foods for hair growth<\/strong><\/p>\n Eggs<\/strong><\/p>\n Eggs<\/a> are a complete protein source for keratin, the protein that makes up the hair, Ferguson explains. \u201cPlus, there\u2019s biotin and choline in the yolk,\u201d 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.<\/p>\n Oily fish<\/strong><\/p>\n \u201cSalmon, sardines and mackerel contain omega-3 fatty acids that help keep the scalp environment calm. They also contain a helpful dose of vitamin D<\/a> and iodine,\u201d says Ferguson.<\/p>\n Seeds<\/strong><\/p>\n \u201cPumpkin seeds are my go-to for zinc, which your follicles need to keep hair in the growth phase,\u201d 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<\/a>.<\/p>\n \u201cSeeds, 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,\u201d Dr Murthy adds.<\/p>\n Berries<\/strong><\/p>\n Another vegan hair growth food, berries are stuffed full of antioxidants which can help protect hair follicles and boost collagen.<\/p>\n Iron-rich foods<\/strong><\/p>\n \u201cRed meat, liver (sparingly), shellfish, lentils and spinach paired with a source of vitamin C<\/a> to help with absorption can help with healthy hair growth,\u201d Alex Manos, functional medicine practitioner at The HVN, says. \u201cBecause 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<\/a>.\u201d<\/p>\n While the evidence is mixed, Manos says that iron deficiency<\/a> 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.<\/p>\n 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.<\/p>\n Brazil nuts<\/strong><\/p>\n 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\u2013one to two Brazil nuts\u2013to reap the benefits.<\/p>\n Leafy greens<\/strong><\/p>\n 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. \u201cThis helps support both haemoglobin, a protein found in red blood cells, as well as prana \u2013 vital life force.\u201d Stephenson also points out that leafy greens \u201cfeed your follicles with iron, folate and vitamin A, all of which are important for hair growth\u201d.<\/p>\n Bone broth or collagen powder<\/strong><\/p>\n 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. \u201cBone broth<\/a> or collagen powder<\/a> can top up glycine and proline,\u201d Ferguson explains, noting that these two amino acids are important for collagen production.<\/p>\n