Hair Growth Nutrition

Nutrition plays an important role in all bodily functions, including hair growth. Whether you have balding or thinning hair or just want your hair to grow faster, including the right nutrients in your diet will give you the best chance of hair growth.

Protein

• Hair is mostly made of protein and amino acids, so including protein in your diet is important to hair growth. Foods such as eggs, cheese, meat, yogurt, beans and soy products all have high protein content. Include a variety of protein-rich foods rather than focusing on one type of protein, so you also get a variety of essential amino acids.

B Vitamins

• B vitamins also play an important role in hair growth. Vitamin B12 helps regulate the digestive tract, nervous system, skin, hair, eyes and liver. It also helps the body control stress hormones. Stress is a major cause of hair loss, and vitamin B12 can help minimize stress while encouraging hair to grow. Fish, dairy products, eggs, beef and pork are all good sources of vitamin B12.

  Another important B vitamin for hair growth is biotin, or B7. Biotin encourages your hair and nails to grow. It also contributes to healthy skin. You can take biotin supplements or get biotin through foods such as tomatoes, cheese, eggs, strawberries and walnuts.

Vitamin E and Iron

• Vitamin E fosters healthy skin, hair and nails. Include vitamin E in your diet rather than taking a supplement. A study released by the Mayo Clinic in July 2009 suggests that the benefits of vitamin E are achieved only through dietary sources, and taking vitamin E supplements may jeopardize your health. Good sources of vitamin E include almonds, sunflower seeds, hazelnuts, peanut butter and spinach.

  Iron is also important for growing hair because anemia, or iron deficiency, is a common reason for hair loss. Iron supplements are available if you know you are anemic, or you can include more iron-rich foods in your diet. Beef, turkey, shrimp, clams, enriched breakfast cereals and enriched pasta are all good sources of dietary iron.

Silica

• Another key nutrient for hair growth is silica. Silica is found in oats, dried fruits and cherry juice, and it is added to commercial hair-growth shampoos. Including silica in your diet encourages hair to grow, or you can apply silica directly to your hair using shampoo or another external product.