Foods That Will Help Strengthen Your Hair and Help It Grow

Hair loss is a stressful situation and it can happen in both men and women.  I read in a study that 60% of women deal with some degree of hair loss. In women hair loss can be short term, it can can be caused by stress, lack of iron, birth control pills, menopause, yo-yo dieting, pregnancy, hormone imbalance, medications and certain types of diseases.  In men hair loss can be caused by stressful events, heredity, serious diseases, certain medication, everyday stress, lack of iron and genetics.  When it is caused by heredity men have a sensitivity to Dihydrotesterone which causes the hair follicles to shrink, and shortens the lifespan of the hair follicle.

I read that when you are 15 that will be the best head of hair in your life and after 30 your hair cycle starts to change.  Then it changes again after 40 then late 50’s.  It’s just the natural process of aging.  You don’t need to panic, eating right can help keep your hair stronger, healthier and grow.  You will be able to see the difference in your hair when you’re eating right.  Your hair will look shinier and look fuller.

This is a simple guide of foods and supplements you can eat for healthier hair.

These foods not only will make your skin look great but also your hair.

Iron deficiency is the  second biggest cause of hair loss it is also easy to treat.  Spinach is rich in minerals and vitamins, iron, beta carotene, folate and vitamin C. Other Iron rich foods are: molasses, green leafy vegetables, leeks, cashews, dried fruits, figs, and berries. Red Meat, poultry, beans, raisins, prunes (also help dry hair become softer) and peas. To help your body absorb iron, you’ll need enough vitamin C.

Vitamin C:

Iron needs help absorbing into your blood system so theses are foods that you can eat to help when you are eating Iron rich foods.  You can drink juices filled with vitamin c like grapefruit, orange juice and cranberry.  Foods high with Vitamin C are broccoli, grapefruit, kiwi, melons, oranges, bell peppers, strawberries, tangerines and tomatoes.


Beta-Carotene is great for hair because it turns into vitamin A and that helps produce an oil in your scalp that strengthen the hair follicles. Foods rich in Beta-Carotene are sweet potatoes, carrots, dark leafy veggies (kale, mustard greens, swiss chard, bok choy), Romanie Lettuce, squash, cantaloupe, sweet red peppers, dried apricots, peas, and broccoli.


Foods rich with magnesium help with hair growth. A lack of magnesium can cause hair loss. Halibut (and other types of fish) are rich in the mineral.  Other foods that are rich in magnesium are almonds, sesame seeds, sunflower seeds, bananas, cashews, tofu, pumpkin seeds, flax seeds, skim milk, oatmeal, and sweet corn.


Biotin helps cell growth and rebuilds the amino acids that strength hair follicles.  Egg yolks are full of biotin, I know they say skip the egg yolk but it’s actually healthy to eat the egg yolk in moderation.  Other foods rich in Biotin are mushrooms, tuna, turkey, avocados, swiss chard, salmon, sunflower seeds, liver, peanut butter, cheese, cauliflower, whole wheat bread, sardines, berries, almonds, soybeans (tofu, tempeh, edamame), brown rice and beef.


Ferritin is a protein that helps bind Iron.  It is in your liver, spleen, muscles and bone marrow.  If your ferritin levels are low that could be a cause of hair loss.  Foods rich in ferritin and will help boost ferritin levels are bok choy, red meat (duck, beef, lamb),  and white rice.

B5 and Vitamin D:

These vitamins help strength hair follicles and it will also help if you are feeling fatigued.  Foods rich in B5 are shiitake mushrooms, greek yogurt, trout, eggs, veal, chicken, sweet potatoes and sunflower seeds. Foods rich in Vitamin D are eggs, Portobello mushrooms, smoked salmon and sockeyed salmon, swordfish, tofu, and caviar.


Silica helps your body process the vitamins and minerals like Iron that help your hair grow.  Foods rich in silica are bean sprouts, red meat, eggs, beer, oats, sweet potatoes, and beans (lentils especially).


You have probably heard of keratin because it is in many shampoos.  Well you can get it in foods.  Keratin helps cells that are damaged by stress.  It is a protein that is found in several foods such as, leafy vegetables, onions, cabbage and watercress, asparagus or beets.


Niacin helps dilate blood vessels with allow blood circulation to your scalp and hair follicles.  It helps stimulate hair growth it breaks up the cholesterol in your scalp that causes balding in men and women.  Foods that are high in niacin are celery, dairy, beans, bran, peanuts, chicken, coffee, tahini, cereal, liver, goat cheese and buckwheat.  When you eat foods like eggs and red meat it helps with Niacin intake.


Zinc helps fragile hair, and prevents hair breakage.  Foods high in Zinc are shrimp, chickpeas, oats, chicken, and kidney beans.



They make a great healthy snack.  Nuts that help promote health hair and strengthen hair and they are full of biotin.  Good nuts to eat are walnuts because they are rich in oils that help the elastin in your and help hair growth. Brazil nuts are filled with selenium which is a mineral that helps hair growth. Pecans help strengthen hair follicles because they are filled with vitamins A and E. Peanuts and Cashews also help promote healthy hair.




Biotin is a water soluble vitamin of the B complex, encourages hair and scalp health.  160 mg daily of a B-complex supplement that includes biotin and vitamin B6 can reduce hair thinning by increasing scalp circulation and rejuvenating hair follicles.

Saw Palmetto:

Saw palmetto may increase hair growth in men. Hair growth improved in men taking 400 mg of a standardized extract of saw palmetto and 100 mg of beta-sitosterol (from saw palmetto) daily.

Folic Acid:

Take Folic Acid if you are a yo-yo dieter or if you do not eat enough dark leafy greens, 30mg a day, 2 times a day.

Gingko Biloba

Researchers at the University of Maryland found that men who took this herb were able to increase their blood flow to the scalp, which aided to grow hair naturally and improved overall scalp health.

Fish Oil:

If you are not eating fish you may take fish oil or cod oil. Don’t over do it on fish oil because it can cause some people to break out.  Take a small dosage.

Vitamin C:

If you don’t eat enough fruit then you should take 3,000mg of vitamin C.

If you change your diet you should be able to see results in 3 months.