“High quality beef and poultry are fantastic additions to your diet to increase your overall protein intake, while also supplying your body with eight essential amino acids that it can’t produce itself. Not to mention, these meats are rich in nutrients like iron, magnesium, calcium, and vitamins such as D, B6, and B12 to promote hair health and strength,” agrees Proudman.
“Additionally, bone broth is also packed with amino acids,” Proudman adds. Plus it’s rich in collagen. “Bone broth really helps your hair,” celebrity hairstylist Marc Mena explains. “Stews, soups anything that’s made with bone.”
Beans and lentils and quinoa
If you don’t eat meat, that’s okay: Dr. Henry points to plant-based options like beans, lentils, and tofu as essential sources of protein and zinc. “Zinc helps the hair’s tissue growth and repair,” she says. “Beans are also high in iron,” says Dr. Penzi.
“For those on a plant-based diet, quinoa is an essential superfood,” adds Proudman. “Boasting a complete protein profile, quinoa contains all the amino acids your body can’t produce on its own. It even contains antioxidants, which help protect the hair from damage. If you’re not too familiar cooking with quinoa, then start by swapping out your traditional carbs, such as bread or rice, for these protein-packed grain,” she says.
Fish
“Rich in omega-3 fatty acids that promote growth and density, fatty fish such as salmon, mackerel, and sardines are excellent for hair health. What’s more, they are packed full of protein, B vitamins, iron, and vitamin D, all of which can improve the strength and shininess of your hair,” notes Proudman. “Salmon and veggies paired with a nutritious carb such as brown rice is a great way to get a delicious balanced meal and help your hair at the same time,” she adds.
Feeling fancy? Both Dr. Penzi and Dr. Henry point to oysters as a food that’s especially rich in zinc.
Eggs
“Eggs are another haircare hero, packed with protein and biotin to fuel keratin production and boost growth. In addition to this, the zinc, selenium, and vitamins D and B, that can be found in eggs, also help to care for your scalp health,” says Proudman. They also contain L-cysteine. “L-cysteine contributes to the formation of disulphide bonds within the hair’s protein structure, which helps to maintain the hair’s strength and integrity,” Dr. Penzi says.
Leafy greens
You can get your daily serving of iron through spinach, too, which Dr. Penzi notes is also an all-star source for Vitamin A. “Simply eating more spinach will help your hair health greatly,” says Cabbot.
Poon also points to other leafy greens like kale and collard greens as a top food for hair growth. “These are rich in a number of nutrients, including iron,” she explains. “Iron helps deliver oxygen to cells for healthy growth, so a deficiency of this important nutrient can negatively impact hair growth.”
Avocado
Marc Mena points to avocado as one of his top choices, since the fruit contains vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, iron, zinc, and biotin. “Biotin is often recommended for hair health and can be found in eggs, nuts, and whole grains,” Dr. Henry says.
Nuts and seeds and whole grains
Nuts and seeds contain zinc and a handful of other essential hair care nutrients. “Many nuts and seeds contain many vitamins and minerals that promote hair growth, including vitamin B and vitamin E, zinc, fatty acids,” according to Dr Murphy-Rose.
