Hair is primarily made of protein, making it crucial for hair growth and repair. Foods rich in protein include chicken, turkey, fish, dairy products, eggs, legumes, and nuts.
Iron helps red blood cells carry oxygen to your cells, including those that stimulate hair growth. Iron-rich foods include red meat, chicken, fish, lentils, spinach, and fortified cereals.
This antioxidant aids the absorption of iron and promotes hair strength and elasticity. Sources include oranges, strawberries, bell peppers, and broccoli.
They nourish the hair and support its thickening. You can find them in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts.
Necessary for the growth of all bodily tissues, including hair and scalp. Good sources include sweet potatoes, carrots, pumpkins, spinach, and kale.
Helps with hair tissue growth and repair. It also keeps the oil glands around the follicles working properly. Foods rich in zinc include beef, spinach, wheat germ, pumpkin seeds, and lentils.
This antioxidant can prevent oxidative stress and boost hair growth. Sources include sunflower seeds, almonds, spinach, and avocados.
Often recommended for hair health, biotin is involved in the production of keratin. You can find it in egg yolk, nuts, soybeans, and whole grains.
Promotes scalp circulation and improves hair health. Foods rich in niacin include turkey, chicken breast, peanuts, and mushrooms.
It may help create new follicles. Few foods contain it naturally, but fatty fish, cod liver oil, and fortified foods like milk and orange juice are good sources. Sun exposure also helps the body produce vitamin D.