- Vitamin D
Vitamin D plays a major role in hair production and may also help create new hair follicles. Your body produces vitamin D when exposed to sun rays. It is also available in salmon, cod liver oil, mushrooms, and certain fortified foods.
- Vitamin E
Vitamin E has antioxidant properties that protect against oxidative stress. In one study, patients with alopecia (patchy hair loss) experienced a 34.5% increase in hair growth after vitamin E supplementation . Avocado, sunflower seeds, almonds, spinach, broccoli, wheat germ, and hazelnuts are rich in vitamin E.
- Iron
Foods with iron are essential for supporting healthy hair growth. Iron helps red blood cells to carry oxygen to body cells. Iron-deficiency anemia is a particularly common cause of hair loss in many women. Dietary sources of iron include clams, oysters, eggs, lentils, red meat, and spinach.
- Vitamin C
Vitamin C supports collagen production in the body, which is involved in the structural makeup of your hair. Oranges, guava, blackcurrants, broccoli, papaya, strawberries, blueberries, sweet pepper, kiwi, tangerines, and sweet potato are rich vitamin C sources.
- Omega-3 fatty acids
Omega-3 fatty acids play a major role in hair growth. They also keep your scalp and hair hydrated. Fatty fish like salmon, trout, herring, sardines, and mackerel, as well as flaxseeds, avocado, chia seeds, oats, walnuts, and pumpkin seeds, are rich sources of omega-3 fatty acids.
- Biotin
Biotin is a water-soluble B vitamin that supports hair growth. Dietary sources of biotin include liver, egg yolk, yeast, and whole grains.
- Zinc
Zinc is a trace mineral that helps in hair growth and repair. Zinc deficiency can lead to a dry, flaky scalp. Excess zinc intake may also cause hair loss. Whole grains, oysters, spinach, fortified cereals, lentils, eggs, and pumpkin seeds are rich sources of zinc.
- Niacin
This B-vitamin may also play a role in hair growth. Anecdotal evidence suggests that it supports moisture balance for a healthy scalp. Dietary sources of this vitamin include eggs, nuts, mushrooms, tuna, and beef.
We saw foods that can boost your hair growth. There also are certain foods that may negatively affect your hair growth. Check them out in the following section.
Foods You Should Avoid For Healthy Hair Growth
- Alcohol
Consumption of alcohol decreases the levels of zinc in the body, leading to zinc deficiency. This may lead to hair loss.
- Sugar
Moderate consumption of sugar does not necessarily cause hair loss. However, excess intake through cakes, white bread and pasta, pastries, and other refined starches may lead to hair loss. Further studies are warranted in this regard.
