Hair loss and thinning can be a deeply personal and challenging issue, often influenced by various factors, including nutritional deficiencies. If you’re seeking ways to nurture healthy hair growth and address hair loss, consider embracing more anti-inflammatory, antioxidant-rich superfoods in your daily diet.
We’ve consulted with board-certified dermatologists, haircare experts, and dietitians to bring you insights on four nourishing foods to incorporate this fall. These additions can help promote fuller, healthier hair and a radiant glow, supporting you from the inside out. Read on for tips, suggestions and insight from Dr. Enrizza P. Factor, board-certified dermatologist and writer at My Eczema Team and Emily Norman, MS, RD, registered dietitian and health expert.
Derms Share 4 Antioxidant-Rich, Anti-Inflammatory Foods That Promote Faster, Fuller Hair Growth
1. 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," Norman shares.
2. Egg Whites
Eggs and egg whites 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 other listed foods in this list!
3. 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.
4. Spinach
Factor 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 nails back into fighting shape," she points out.
The Bottom Line
To follow a healthy diet that will "optimize hair health," Factor says "you should consume foods rich in antioxidants and anti-inflammatory properties. "The following foods all contribute to healthy, shiny and hydrated hair, Factor says: "whole grains like wheat bread, brown rice, barley, millet, oatmeal and quinoa, beans." In addition, she lists: "legumes like black beans, navy beans, chickpeas, kidney beans, peas and lentils."
Factor concludes that vitamin C sources like "strawberries, red peppers, and grapefruit" are all no-fail snack choices if you want to prioritize your hair health, as well as leafy greens like "spinach and kale." These foods, she notes, are "rich in vitamin A, which is an antioxidant and nutrient that promotes healthy cell turnover." Good to know!
