Hair loss, thinning, shedding and weaker tresses can be caused by a variety of factors, including a deficiency of essential nutrients in your diet. If you’re seeking ways to boost healthy hair growth, promote a fuller look and to also counter hair loss, adding more anti-inflammatory, collagen-boosting and nutrient-rich foods into your daily diet could be life-changing.
We chatted with board-certified dermatologists, haircare experts and health experts to learn more about six effective and maybe even surprising foods (spinach, nuts, fatty fish, spirulina, avocados and egg whites) that you can grab at the grocery store that help nourish your locks and scalp.
6 High-Protein & Anti-Inflammatory Foods That Promote Stronger, Thicker Hair
1. Spinach
Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, notes that this healthy green vegetable is loaded with beneficial nutrients "that promote hair growth" like "folate, iron, and vitamins A and C." Spinach, she says, is also a "great plant-based source of iron," which is "essential for hair growth."
Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism, Factor adds, and aid growth and repair. "Spinach provides your body with enough iron, folate, and calcium to get hair back into fighting shape," she shares. Spinach contains "calcium, chloride, iron, magnesium, manganese, potassium, choline, folate, riboflavin, and vitamins A, C, E, K, B6," which Kung says are all vital regarding the appearance of your hair, as well as your skin and nails over 40.
2. Nuts
Nuts are "tasty, convenient and contain a variety of nutrients that may promote hair growth," Factor says. In addition to helping those with thinning hair to strengthen their tresses, she says that nuts have "also been linked to a wide variety of other health benefits." Besides hair growth, she says this includes "reduced inflammation and a lower risk of heart disease."
3. Eggs and Egg Whites
Eggs have many anti-inflammatory properties, Factor says, and they are "also a great source of zinc, selenium and other hair-healthy nutrients." This, she says, makes them one of the "best foods to consume for optimal hair health." They are also incredibly versatile and an easy addition to many meals containing the previously listed foods.
Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, dubs egg whites to be a terrific source of hair-loving "protein, healthy fats, and antioxidants," along with iron and many other vitamins and minerals like "zinc, biotin, choline, pantothenic acid, riboflavin, phosphorus, selenium, and vitamins A, B12, and D," which all promote glowing skin, thicker locks and stronger nails. These are "packed" with biotin, a hair-loving nutrient.
Besides hair health, Kung notes that vitamin D in eggs has been "shown to protect the skin from UV damage and reduce inflammation." Eggs also contain "oleic acid and palmitic acid," which Kung explains are important for maintaining our skin's lipid layer over 50. "Eggs contain B vitamins which are important antioxidants, help skin retain moisture, and repairs DNA damage," she stresses, and zinc is "another key mineral in healthy collagen production."
4. Fatty Fish
Fatty fish, like salmon, Factor explains, are "rich in omega-3s and a good source of lean protein. Fish choices like "salmon, herring and mackerel have nutrients that may promote hair growth," she adds, while they are also "great sources of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair."
Collagen, she continues, is the protein responsible for supple skin and its elasticity over 40, and can be taken in supplement form daily while also found in many foods. "Fish skin is a rich source of collagen, and salmon is also an excellent source of omega-3 fatty acids, which may enhance collagen formation," Kung points out.
5. Avocados
If you're looking to add more fruit to your diet while promoting your hair health, Factor explains that avocados and oils made from them contain the micronutrient vitamin E, and it has helpful anti-inflammatory effects. "Avocados are a great source of essential fatty acids," Factor says. "These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss," she shares.
6. Spirulina
Spirulina, often referred to as a "green superfood," has been recognized for its remarkable health benefits. Its taste is often described as earthy and slightly briny, with a hint of seaweed flavor. In terms of appearance, spirulina presents itself in a deep green or blue-green powder or tablet form. This vibrant hue is due to its high chlorophyll content, a gentle reminder of its nutrient density, Norman notes.
When it comes to hair growth, spirulina is often embraced to promote hair growth and care for issues like thinning hair and baldness. It contains nutrients like amino acids, essential fatty acids, vitamin A, beta-carotene, copper, iron, and B vitamins that can help the body combat hair loss and encourage regrowth. Spirulina can also tenderly prevent dandruff and maintain a healthy scalp.
"Spirulina offers several main health benefits, including being a source of protein, vitamins, and minerals, having potent antioxidant and anti-inflammatory properties, supporting immune function, and potentially aiding in cholesterol management," Emily Norman, MS, RD, registered dietitian and health expert, shares.
The Bottom Line
To learn more about which foods are best for your diet and personalized hair care routine, our experts recommend visiting a dermatologist for more insight regarding hair loss, thinning and growth. In the meantime, you might notice a different in your mane thanks to these healthy foods.
