Hair loss plagues many men and women at various ages, and it can be an embarrassing, unwanted problem. There are many reasons for hair loss, including heredity, prescription medication or an underlying medical condition, but there are certain foods considered to be helpful in growing new hair follicles at a faster rate while keeping your hair healthy and vibrant. Note that many of the claims made for foods and hair growth have not been evaluated by the FDA, so consult your doctor before altering your diet for that purpose.
Protein-Rich Foods
Eating protein-rich foods can help to grow hair because it is made up of protein. These include fish, eggs, liver, yogurt, beans, tofu and cottage cheese. While foods rich in protein are important, according to Valerie Ramsey and Heather Hummel, authors of "Gracefully: Looking and Being Your Best at Any Age," you should be selective about fat content; excess fat can work against you by slowing hair growth. Consume lean instead of fatty meats and avoid whole milk cheeses and dairy products.
Iron-Rich Foods
Iron-rich foods aid in hair growth, and iron deficiency is a common cause of slow hair growth and hair loss in women, according to Ramsey and Hummel. Common iron-rich foods include liver, whole grains, leafy green vegetables like broccoli, eggs, raisins, dates, beans and many shrimp. If adding naturally iron-rich foods to your diet is difficult, there are many foods, juices and milk products that are enriched with iron, and iron supplements are widely available.
Vitamin E
Vitamin E contains valuable antioxidants that can keep the immune system healthy and improve circulation to the scalp, which can help hair grow faster. Vitamin E rich foods include avocados, nuts, seeds, olive oil, papayas, spinach, Swiss chard, mustard greens, collard greens and blueberries. Vitamin E is also widely available as a supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids promote faster hair growth and can prevent hair from falling out while helping the overall appearance of hair, according to Ramsey and Hummel. Foods rich in omega-3 fatty acids include salmon, halibut, flaxseeds, walnuts, sardines, red snapper and tofu. Omega-3 fatty acids are also available in supplement forms, most commonly fish and flaxseed oil. Omega-3 fatty acids are also good for general scalp health.
B Vitamins
B vitamin deficiencies are a common cause of hair loss, and according to Ramsey and Hummel, vitamin B can increase the thickness of hair and the rate of growth--but studies in this area are still limited. Foods rich in B vitamins include eggs, meat, poultry, oats, barley, avocado and tuna. B vitamin supplements are also available for those with allergies to foods rich in vitamin B, which are fairly common.
Sulfur Rich Foods
Sulfur rich foods include onions, legumes, fish and nuts. Sulfur is commonly used to promote general health and well-being, and some studies have shown that consuming sulfur rich foods can increase hair and nail growth while slowing hair loss, according to Brigitte Mars, author of "Herbs for Healthy Skin, Hair & Nails."
References
- "Gracefully: Looking and Being Your Best at Any Age"; Valerie Ramsey, Heather Hummel; 2008
- Whole Foods: Vitamin E
- "Herbs for Healthy Skin, Hair & Nails"; Brigitte Mars; 1998
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