Super Foods for Hair Growth Help

Super foods symbol

If you want to eat the best foods for hair growth, which ones should you add to your diet and consume on a regular basis?

There's no doubt that a link between hair loss and food exists. It makes sense then that, by avoiding certain foods and choosing others, you should be able to help your hair grow stronger and appear healthier.

So, if you suffer hair loss or thinning hair, and really want to do everything you can to encourage natural hair regrowth, take a look at the list of "super" foods below, and see how many of them you currently eat on a regular basis.

Then, if you feel you’re not putting enough of the "good stuff" into your body, you might want to start thinking hard about whether to pop down to the local supermarket and start adjusting your diet.

The list starts off with the basic food types (protein, carbohydrates and fats) and then moves on to some specific foods for hair growth – some of which you might not have previously realized have the potential to help you tackle your hair loss.

Basic Food Types


Walnut that looks like a roast chicken

Hair is almost entirely made from a protein called keratin. So it makes sense to put plenty of protein into your diet.

Proteins are formed from amino acids, of which there are 25. And five of these, with their importance to hair growth, are detailed below:

Arginine - Produces nitric oxide in blood vessel linings, and this causes blood vessels to relax and dilate (widen), promoting an increase in blood flow and strong scalp circulation.

L-Lysine - Helps maintain nitrogen balance in the body, and is also important for proper growth, formation of collagen, etc.

Methionine and cysteine - These both contain sulfur (an important mineral for healthy hair growth).

Tyrosine - May help hair regain its natural color.


1. Most amino acids are made by the body. Others, called "essential" amino acids, must be obtained from the diet.

2. The most obvious source of protein is meat. And since meat is very high in protein, that makes it a valuable source of amino acids. But, you don’t need to gorge yourself on any food type; obtaining adequate protein is not an issue for most people. And that includes vegetarians...

3. Vegetarians should be able to obtain sufficient protein, but it all depends upon which foods they eat. Most vegetarian foods do not contain "complete" protein (i.e., they don’t contain all of the "essential" amino acids that you need). But, by combining certain vegetarian foods (e.g., beans with wholegrain rice) you can easily achieve this.


Carbohydrates are either refined or unrefined.

Unrefined carbohydrates are by far the best type - whole-grains, beans, vegetables, etc. all of which will provide the fiber and nutrients you and your hair needs. And they also provide energy by converting into glucose at a steady, controlled rate.

But, refined carbohydrates are definitely not good. Learn more? How Sweet Can Turn Bitter!


Fats are basically either saturated or unsaturated.

Saturated fats can be bad news for your hair - Find out why?

But unsaturated fats are much more beneficial. These include monounsaturated and polyunsaturated fats (see next section).

So these are the basic food groups that can have an effect on hair loss, take a look at some specific "super" foods for hair growth…

Super Foods for Hair Growth

Olive oil bottle

Super fats

The following unsaturated fats should help your hair grow:

Monounsaturated fats

Many people already know that olive oil is said to be good for you. Well, that's because of it's high monounsaturated fat content (which takes the form of oleic acid).

And some people also know that olive oil is said to be beneficial for hair growth. But, that's when it's applied topically to the scalp (to help remove residues). However, olive oil consumed as a food could also help hair grow by reducing LDL cholesterol (i.e., bad cholesterol) which, in turn, can help reduce testosterone and DHT production slightly.

Olive oil is probably the most well known monounsaturated fat, but other food sources rich in this healthy type of fat include nut oils (such as almond oil), coconut and avocados.

Polyunsaturated fats

Polyunsaturated fats include: gamma linolenic acid (GLA), alpha linolenic acid (omega 3) and linoleic acid (omega 6). These three types are called "essential" – your body needs them but can’t produce them itself. So you must include them in your diet, albeit in just small amounts.

GLA is usually obtained from dietary food supplements of evening primrose oil, borage (starflower) oil or blackcurrant seed oil.

Omega 3 and omega 6 - You can obtain both these from certain vegetable sources (walnuts, pumpkin seeds, rape seed, soy and linseed/flax seed). But, the richest source of omega 3 comes from oily fish (salmon, herring, mackerel) where it exists as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Raw salmon steak

GLA, omega 3 and omega 6 are said to be the most powerful 5-alpha reductase and dihydrotestosterone (DHT) blocker foods known. DHT is the hormone widely associated with the most common type of hair loss (androgenetic alopecia). And 5-alpha reductase is the enzyme that helps produce it. 

Studies show that GLA and omega 3 can fight inflammation, albeit that it might take some months before you notice any beneficial effect. But that shouldn't matter as long as it works. And these fats don't just help with inflammation associated with conditions like arthritis either. Hair follicle inflammation has also been detected in up to 50% of people suffering hair loss. So GLA and omega 3 could be effective at tackling hair loss this way too.

Note: Whilst it might be tempting to eat loads of fatty foods for hair growth help, you should only consume small amounts of any type of fat. You could also take oil capsules to supplement your diet and so, make sure you get a regular dose of these important oils. If you do, it's also good idea to take vitamin E alongside to prevent the oils from oxidizing.

Vitamins and minerals for hair loss

Vitamins for Thinning Hair

Which vitamin supplements are best for hair loss and thinning hair? This review also explains which mineral supplements might help improve hair growth, and gives natural food sources if you don't like the idea of popping pills to save your hair.

Learn more? Vitamins for Thinning Hair.

Turmeric root

Turmeric and Curcumin

Some people take the ancient Indian spice turmeric in the hope that the curcumin it contains will benefit one part of the hair loss process – inflammation. But, does it work? Also learn which turmeric and curcumin supplements are the best ones to take.

Learn more? Turmeric and Curcumin.

Iodine supplement

Seaweed for Hair Loss

Seaweed contains several minerals and "alginate" which might help with various types of hair loss including male pattern baldness. If you've ever thought about trying seaweed as a natural hair loss remedy, there's some good news and bad news you should know.

Learn more? Seaweed for Hair Loss.

Can You Eat Your Way to a Full Head of Hair?

Unfortunately, no!

Adding as many foods for hair growth as you can from the list above should definitely help.

But even if you eat all these foods, whilst you'll definitely have a very healthy hair loss diet, it’s highly unlikely that they’ll collectively be able to stop hair loss and regrow new hair all on their own. To do that, you’ll probably need to try some other ideas as well:

My own home remedy for hair loss is now helping hundreds of men and women. 

Note: Always consult with a qualified health care specialist before making any lifestyle, dietary or other health related changes.

Wikipedia (omega 9)

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