If you struggle with hair loss, you may have tried a myriad of supplements and products in an attempt to correct and prevent the issue. From biotin shampoo to hair growth gummies, there’s a whole range of options on the market—but, as Lisa Richards, dietitian and creator of The Candida Diet, notes, “Unfortunately, for some this is a fruitless endeavor as their hair loss continues or never regrows.”
If you fall into this category, don’t lose hope yet. Sometimes, the answer simply lies in the food you eat (or don’t eat enough of). Richards says there’s one important, hair-healthy mineral you may not have considered adding more of to your diet: zinc. She told us all about the importance of this nutrient in hair health, and even told us what foods we should eat more of to make sure we’re getting enough of it. Find all of her insight below!
Zinc
"We often overlook an important mineral for hair growth: zinc," Richards says. When you're choosing supplements to help prevent thinning hair and boost volume, several options likely pop into your head before you think of this one—and you'll likely find many other ingredients present in more products than zinc is. As Richards points out, "most hair loss supplements contain biotin, niacin, and vitamin c." And while these are all certainly helpful and essential in the health of your hair, she tells us that "zinc could be the answer many people are looking for when it comes to hair growth." That means you shouldn't miss out on this nutrient, and if you're not getting enough in your diet, it's worth upping your intake or investing in a zinc supplement.
Your diet plays a central role in hair growth. What you eat—or rather, what you don't eat—can often be the cause of shedding and thinning. "Some hair loss occurs as a result of chronic dieting, which can result in many vitamin and nutrient deficiencies," Richards explains. "Restricting calories or cutting out major food or nutrient groups can lead to hair loss." Among a lack of protein and fatty acids, a lack of zinc is one of the most common culprits.
So, how can you provide your body with ample zinc to grow happy, healthy hair? In addition to supplementing daily, you can also up your intake of beef, shellfish like oysters, nuts like cashews, seeds like sesame seeds, legumes like chickpeas, whole grains like quinoa, potatoes, eggs, and even dark chocolate. Yum! We definitely won't complain about eating more of these foods—and neither will our hair.
