When it comes to hair loss, there are more solutions beyond shampoos, serums, and medications. The science backs this up. Some foods are so rich in zinc, selenium, protein, and other nutrients that they make your hair strong. Here are 12 of those science-backed foods you can add to your plate.
12. Bone Broth
Bone broth is so popular for many reasons, and one of them is for being packed with collagen. This protein ensures your hair remains strong and structured. Sipping on a warm cup of bone broth gives your body the amino acids needed to fight follicle damage and slow down hair thinning. The best part? It’s so easy to make at home; just simmer chicken or beef bones for hours to release hair-boosting nutrients.
11. Brazil Nuts
You could get a powerful dose of a hair-boosting mineral from just a single nut. We’re talking about Brazil nut, which contains up to 90 micrograms of selenium per piece. Selenium is a mineral that can help with hair growth, according to studies. It protects your hair follicles from damage and supports healthy thyroid function, which is crucial for regulating your hair growth cycle.
10. Greek Yogurt
Greek yogurt is not just packed with the protein your hair needs to grow. It’s also a source of probiotics! Emerging research suggests that a healthy gut helps absorb the nutrients your hair follicles depend on. By supporting your gut health, the probiotics in Greek yogurt can help your body make the most of all the other hair-healthy foods you’re eating. Think of it like building stronger hair from the inside out!
9. Walnuts
Walnuts are one of the few nuts rich in omega-3 fatty acids, which are linked to improvements in scalp and hair texture. They’re also loaded with biotin and vitamin E, two nutrients essential for preventing hair loss. A handful of walnuts a day can give the healthy fats and vitamins your hair needs to stay shiny and strong.
8. Spinach
Getting more hair in your brush lately? You might be low on iron. Iron deficiency is a common cause of hair loss, and this is where spinach comes in. Spinach is rich in iron, which helps your body produce hemoglobin that carries oxygen to your hair follicles. Without enough oxygen, your follicles can’t function properly. Consider pairing your spinach with a source of vitamin C (bell peppers or citrus fruits) to enhance iron absorption.
7. Blueberries
Recent studies have shown that antioxidants in blueberries can boost hair growth and protect your hair from environmental damage. These berries also contain vitamins A and C, which are essential for maintaining healthy follicles. So, adding a blueberries to your smoothie isn’t just good for your body. It’s also a direct investment in your hair.
6. Salmon
A 2015 study found that women who took a supplement containing omega-3s noticed reduced hair loss and increased hair density. The healthy fats help reduce inflammation and create a healthy environment for your hair follicles to thrive. But here’s the twist: a 2023 animal study found that too much fish oil can actually cause hair loss. So, balance is the key.
5. Soybeans
A 2024 study in Frontiers in Nutrition showed that soybeans enriched with antioxidants can reduce the risk of androgenic alopecia (the most common form of hair loss). But that’s not all. Some compounds in soybeans are thought to help block the formation of DHT, the hormone responsible for shrinking hair follicles. Whether you enjoy soybeans as edamame, tofu, or soy milk, they would be a great addition to your diet.
4. Green Tea
Green tea is loaded with a compound called EGCG, which has been linked to healthy hair follicles. A recent study showed that EGCG helps prevent the death of dermal papilla cells, which are responsible for regulating hair growth. It also helps block the production of DHT. So, whether you drink it or use it as a rinse, green tea is a simple and effective way to protect your hair.
3. Egg Yolks
Eggs are good for our hair because of the protein, but there’s more to that. A 2018 study discovered that egg yolks contain a water-soluble peptide that stimulates the production of VEGF (Vascular Endothelial Growth Factor). VEGF helps create new blood vessels around your follicles, so they get more of the oxygen and nutrients they need. This is about egg yolks actively stimulating the hair growth process. Fascinating, right?
2. Pumpkin Seeds
Here’s a fun surprise: pumpkin seeds might actually help with hair growth. A 2024 study showed that pumpkin seed oil worked about as well as some treatments for hair loss. When tested on 60 women, it improved hair thickness in a way that was comparable to minoxidil, one of the most common hair regrowth treatments. Why don’t you try it for yourself? Pumpkin seeds are cheap, easy to find, and super easy to work into your day.
1. Oysters
If you’re serious about stopping hair loss, oysters could be your new best friend. Oysters contain more zinc per serving than any other food out there, and zinc is essential for hair growth and repair cycle. When you’re low on zinc, your body can’t effectively build the proteins needed for strong hair. Oysters may look like a luxury food, but you could think of them as an investment in your hair’s future.