Have you tried everything to prevent hair loss but still can’t get the results you want? Poor nutrition is to blame. The nourishment you consume has a direct impact on the appearance of your skin and hair. While it is general knowledge that frequent shampooing and hair conditioning will help strengthen your hair, you still need to eat properly. A balanced diet is necessary to increase your hair texture and quality. Plus points if it includes macro and micronutrients so you can achieve healthy, lustrous hair.

Control the thickness of your hair, the frequency of its growth, its texture, while preventing hair loss and graying by eating nutrient-rich foods scientifically shown to improve your hair. 

In this article, we’ll dig into the best and worst foods to eat for healthier hair.

Best Foods for Hair Growth

For lustrous locks, fill your grocery cart with these nutrient-packed foods. 

Fatty fish

Nutrients found in fatty fish such as salmon and herring can boost hair growth. They’re high in omega-3 fatty acids for healthier hair. Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, which aids in hair growth and helps make your hair thicker and longer. 


Eggs are essential nutrients containing biotin and zinc required for healthier hair growth. They’re also a great source of protein, which is vital for healthy hair.


Oats are abundant in fiber, supporting heart and intestinal health, and zinc, iron, and omega-6 fatty acids, otherwise known together as polyunsaturated fatty acids r (PUFAs). Omega-6 fatty acids are essential for skin, and hair development. So the next time you prepare your breakfast, add a bowl of oats to your morning routine at least once a week.


Shrimp is a popular shellfish high in nutrients which can help with hair growth—believe it or not.  It is high in protein, B vitamins, zinc, iron, and vitamin D.  This popular seafood delivers 38 percent of your daily vitamin D needs in a 3.5-ounce (100-gram) meal. This is good news because according to research, Vitamin D3 insufficiency has been linked to hair loss. 

Shrimp, despite its low-fat content, contains a minor quantity of omega-3 fatty acids. Omega-3 fatty acid-rich diets are known to accelerate hair growth.


Carrots, high in beta-carotene, can help prevent hair loss. They’re also high in Vitamin A, which helps build hair follicles and improves scalp health. In addition, carrots are high in fiber, vitamins C, K, and B, and phosphorus and potassium. All of these nutrients aid in the development of strong and healthy hair. 


Walnuts are one of the most popular power foods for hair development.  Walnuts are high in zinc, iron, B vitamins (B1, B6, and B9), and protein, and they have more omega-6 fatty acids than any other food. However, walnuts do contain a trace of selenium, a mineral that has been linked to hair loss in those who are either selenium-deficient or have too much in their system. So a handful of nuts spread throughout the week should be enough.

Citrus and Berries

Vitamin C is a potent antioxidant that protects hair follicles from breaking and strengthens them. It is essential for iron absorption. As a result, people suffering from hair loss due to iron deficiency should incorporate vitamin C-rich foods into their diet. To receive your daily dose of vitamin C, incorporate citrus fruits like guava, melons, oranges, and lemons into your diet. Berries also contain antioxidants, which help protect hair follicles from damage caused by toxic chemicals. It is therefore recommended to ingest Vitamin C daily to protect the scalp and hair.

Sweet potatoes

Sweet potatoes are an underrated vegetable. Although it contains beneficial nutrients many people consider it as fatty food and therefore avoid it. On the contrary, sweet potatoes are high in iron, copper, potassium, magnesium, and beta-carotene. Beta-carotene promotes cell growth, prevents hair thinning, and even reduces hair dullness. This vegetable is also abundant in potassium and magnesium, making them ideal for people with high blood pressure. You can boil them, use them in curry, roast dishes, or even bake them. Make sweet potatoes a part of your diet if you want to avoid hair loss.

Green leafy vegetables

Leafy green vegetables are a nutritional powerhouse.  They are high in iron, potassium, Vitamin C, Vitamin K, and calcium, to name a few nutrients. Iron is a necessary micronutrient for your hair cells to work properly and stay active. Hair loss is prevalent in those who are iron deficient, so to prevent hair loss and encourage hair development, eat enough spinach, turnip greens, lettuce, broccoli, cabbage, and kale. Add them in your salads, lentils, or juice them with your fruits.


If your hair is thinning or falling out, it’s possible that you’re not getting enough zinc in your diet. Fortunately, research has shown that zinc deficiency can be corrected by simply increasing zinc consumption. 5 milligrams per kilogram of body weight is adequate to encourage hair growth in alopecia patients, according to a study published by  Dermatology Research and Practice.

Hair-Damaging Foods

Rather than supporting hair growth, these foods include nutrients or substances that can damage or inhibit hair growth. If you want healthy hair, stay away from these foods.


We all know that sugar is harmful, but another reason is that sugar causes hair loss. Protein is essential for hair growth, and sugar prevents it from being absorbed. Avoid sugar as much as possible in your diet. And if you must, then opt for healthier (and natural) sweeteners like stevia. 


Alcohol can dehydrate hair. When your hair lacks the moisture it needs, it becomes brittle and damaged. Another issue with alcohol is that it lowers zinc levels in the body. As previously mentioned, zinc is a crucial mineral for hair development and volume.


Hair loss has been related to high mercury levels, and swordfish have greater mercury content than other seafood. The general rule (with certain exceptions) is that the bigger the fish, the more mercury it contains. Avoid swordfish, mackerel, and tuna.


There is a certain amount of fat in dairy products. Fat has the primary effect of increasing testosterone levels in the body. Glycemic index foods increase testosterone production and this is one of the many causes of hair loss. Furthermore, dairy products might worsen dandruff, eczema, or psoriasis. Hair starts to fall out as a result.

Starchy, refined grains

Unknown to many, refined carbohydrates are one of the many causes of hair loss. Bread, cakes, pasta, pizzas, and other refined carbs interfere with your stress defenses. So, if you’re already dealing with stress-related hair loss, these meals aren’t going to help.

Furthermore, once consumed, they transform into sugar. And, well, we’ve previously described earlier how sugar affects your hair.


What you consume can have a significant impact on your hair’s health.

A lack of certain nutrients, such as Vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and vital fatty acids, can cause hair loss or impede hair development.

Fortunately, addressing a shortage in any of these nutrients can help treat hair loss and encourage hair growth. Eat more of the essentials for optimum hair growth and health, eat less or avoid everything else that does the opposite. 

Are you experiencing troubles with your hair? If you are looking for a Hair Loss Clinic in Boston, our hair experts at Scalp Designs can help. Contact us now for a free consultation.

Translate »