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Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape. Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired, a virtual private practice where she helps individuals achieve optimal levels of health and human performance. She takes a holistic approach and helps clients address health concerns from a root cause perspective. She works with athletes, CEO's, fortune 100 companies, and everyday individuals looking to achieve optimal health.
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8 Best Foods for Healthy Hair, According to Dietitians - Shape Magazine
8 Best Foods for Healthy Hair, According to Dietitians.
Posted: Tue, 21 Mar 2023 07:00:00 GMT [source]
Research suggests that vitamin A can affect sebum production, an oily substance that keeps hair healthy. St. Surin-Lord says that sweet potatoes are loaded with beta carotene, the precursor for vitamin A that not only promotes a healthy scalp but effectively promotes hair growth, too. Not to mention, the starchy vegetable supports gut health, acting as a prebiotic, by being a good source of soluble and insoluble fiber. For an upgrade, add a handful of berries, a pinch of chia seeds, and search for yogurt that's plain, organic, and from a grass-fed source. In the same vein, green leafy vegetables are one of the best foods for hair growth. Rich in antioxidants, they'll ward off pesky free radicals that can damage your skin's natural collagen supply.
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Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms. Choose brands that have five strains or more of bacterial cultures per 6-ounce serving. Though mangoes are delicious on their own, you don’t need to simply eat them straight. Add them to your the diet by making smoothies, mango salsa, or as part of a fruit salad.
Greek Yogurt
Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients. "Avocados are rich in Vitamin E, an antioxidant that provides nourishment to the hair. Consuming just a medium-sized avocado provides approximately 28 percent of your daily vitamin E requirements," says Agyeman. This is most likely due to the antioxidant powers of vitamin E, which help reduce oxidative stress in the scalp. Gohara also notes that the healthy fats in avocados may contribute to overall hair health.
Peppers
The human body can do a lot of crazy stuff, like turning sunlight into bone-strengthening vitamin D. In addition to helping you stay fit and disease free, omega-3's enable you to grow hair and keep it shiny and full. The type of iron from meat, called heme iron, is the form of iron used by the human body. The iron found in red meats is more easily absorbed since it’s already in the form the human body uses (Hooda, 2014).
Food & Nutrition
With that in mind, consider these the serums worth trying to achieve your unique hair goals. Whole Grains to Obtain BiotinWhole grains are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow. 'Most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon weekly,' says Yawitz.
To coax stem cells to your scalp to speed up growth, try fruit that naturally increases stem cell production in the body, like tropical mango, says Li. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond. Just one large egg has about 41 IU of vitamin D, or 10% of your daily value.
Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health. Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes. Wheeler says to incorporate this tropical fruit into your diet for your hair health.
“Vitamin A helps hair grow and is used to produce an oil called sebum, which moisturizes the hair and scalp. Vitamin C is used to make collagen, which is important to the production of keratin. Biotin is a B vitamin that can help support hair growth,” she explains. This makes them one of the best foods to consume for optimal hair health." A 3-ounce serving of beef liver covers 31% of your daily iron needs and makes a smart choice for people with low iron levels. Beef liver is also rich in protein, copper, zinc, B12, and selenium, all of which help promote healthy hair growth.
St. Surin-Lord also calls out the fact that papaya is high in fiber and carotenoids, which aid in scalp health. But, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake. Other studies suggest spermidine may promote human hair growth (33).
More research is needed to determine the role of diet in hair loss management. Avocados contain nutrients such as vitamin E, folate, niacin, magnesium, and vitamin C. There's been a lot of buzz surrounding collagen, and according to both Pritchard and Haber, it's one of the very best things to incorporate into your diet for hair growth.
Strawberries, in particular, are a nutritional dynamo, with about 150% of your daily vitamin C needs in one cup of sliced berries. The red berries may even help control blood pressure and support brain health, keeping everything in and on top of your head in great shape. They're high in vitamin C—so much so that they contain triple the amount than oranges, with green peppers containing 95.7 mg, red peppers containing 152 mg, and yellow peppers containing an impressive 341 mg.
One 2022 review found vitamin E to help combat skin lipid peroxides, which has a strong correlation to hair disorders that may result in loss. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains. Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City.
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