Healthy promotion of hair growth is important, and most of us obviously know why. Research says nearly 75% of men feel less confident about themselves after experiencing hair loss, and 60% say they have been mocked for their baldness at some point in their lives.

While genetics play a big role, the food you eat can also have an impact on the health of your hair. That’s why we’ve listed the top 10 foods high in essential vitamins and minerals to keep your locks looking their best. 

  1. Spinach. This leafy green superfood isn’t just for Popeye. Spinach is high in iron, protein, vitamins A and C, and other micronutrients that can nourish your hair from within, keeping it healthy, strong, and growing. 
  1. Avocado. Avocado is a great source of biotin which helps in hair growth by unclogging follicles, increasing circulation, and delivering nutrients.
  1. Eggs. Try incorporating eggs into your diet. Eggs are also rich in protein and biotin. However, it is nutritionists recommended only consuming 2-3 eggs per week. Excessive biotin consumption via supplements should be avoided. 
  1. Sweet Potato. Sweet potatoes will naturally and deliciously keep your hair looking sharp! These vegetables are high in iron, copper, potassium, magnesium, and beta-carotene which support cell growth and prevent hair thinning. Plus, they’re good for men with high blood pressure.
  1. Iron-rich Cereals. Don’t feel bad about that fourth bowl of cereal; it’s all for the hair! Many kinds of cereal contain iron, which is essential for promoting healthy blood flow and preventing hair loss. Simply select iron-fortified options and enjoy your favorite cereal guilt-free.
  1. Greek Yogurt. Who said that good things couldn’t come in small packages? This creamy delight is high in protein and vitamin B5, which can do wonders for your hair. It strengthens your hair from within while increasing blood flow to the scalp.
  1. Citrus Fruits. Citrus fruits are high in key nutrients like Vitamin C and inositol that can promote healthy hair growth, prevent hair loss, and even delay graying. Adding fresh lemon juice to your diet can also improve scalp circulation and help with dandruff treatment.
  1. Fatty Fish. Since your body cannot produce these healthy fats, you must obtain them through the foods you consume. Salmon, herring, and mackerel are high in omega-3 fatty acids and were linked to hair growth. They are also high in protein, selenium, vitamin D3, and B vitamins, all of which are beneficial for your hair.
  1. Brazil Nuts. Brazil nuts are rich in selenium, a mineral that promotes hair growth. Eating four Brazil nuts per day is recommended by dietitians, as one nut offers 68-91mcg of selenium and the recommended upper limit for adults is 400mcg.
  1. Oysters. Zinc deficiency can result in slow hair growth and dandruff. However, the amount obtained from oysters is sufficient to keep your hair beautiful. Other zinc-rich foods include crab, clams, liver, lean beef, peanut butter, and cheese.

While these foods will not cure baldness overnight, including them in a balanced diet can help support optimal hair growth and prevent premature baldness. So, why not start today and go for healthier, fuller hair?