Hair loss, thinning, shedding, and weaker strands can result from various factors, including a lack of essential nutrients in your diet.
If you want to enhance healthy hair growth, achieve a fuller appearance, and address hair loss, incorporating anti-inflammatory, collagen-boosting, and nutrient-rich foods into your daily meals could be transformative.
We spoke with board-certified dermatologists, haircare specialists, and health experts to discover four effective biotin-rich foods available at the grocery store that “promote hair growth” and strengthen follicles.
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. Sweet Potatoes
Sweet potatoes are a beneficial food for promoting strong and healthy hair due to their abundance of beta-carotene, iron, and copper, all of which are essential for cell development, preventing hair loss, and enhancing shine. The body transforms beta-carotene from sweet potatoes into vitamin A, a crucial element for the renewal and growth of cells, including those in hair follicles.
Iron plays a key role in transporting oxygen throughout the body, ensuring that hair follicles receive the necessary nutrients for robust growth. Additionally, sweet potatoes are rich in other valuable nutrients like vitamin C and potassium, which support the health of both hair and scalp.
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.
