Single Blog Title

This is a single blog caption
hair growth

Best Nutrients to Promote Hair Growth

Posted By

We all want healthy and strong hair, especially as we get older. Having the best chance at a full head of hair depends on various factors including age, health status, medications, and many others. Along with hair restoration, you can implement nutritional habits that will influence your hair growth.

Although certain types of hair loss can be genetic, there are some healthy practices you can implement that can help you grow healthy and strong hair while preventing baldness. Let’s take a look at some of the foods that provide adequate vitamins and minerals necessary for a healthy hair follicle growth cycle.

Combining Nutrition with Hair Restoration Therapy

To have the most ideal results from hair transplants, there are specific nutritional considerations you can keep in mind. Targeted nutrients will help you improve the thickness and growth of your hair. If you are nutritionally deficient, your hair loss will be likely to worsen.


Also called vitamin B7, biotin is an essential water-soluble vitamin that is included in many hair growth formulas. You will often see it in shampoos and other solutions that help grow hair. The human body utilizes biotin to boost the production of keratin, which is a protein that helps grow healthy cells of the hair, skin, and nails.

The NIH (National Institutes of Health) provides a list of quality foods packed with biotin. These include almonds, spinach, oatmeal, bananas, apples, eggs, salmon, sweet potatoes, broccoli, and many other items.

Vitamin A

This important vitamin promotes cell growth and the production of oils that keep the hair and scalp in their best condition. In addition to helping you grow quality hair, vitamin A also strengthens the immune system and increases healthy cell growth. However, you must be careful not to consume excessive amounts or you’ll produce the opposite effect and weaken your hair follicles.

Foods rich in vitamin A include red bell peppers, tomatoes, fish oils, beef liver, eggs, mango, cantaloupe, squash, leafy greens, and other choices. Many fruits along with orange and yellow vegetables contain vitamin A.

Vitamin C

It’s no surprise that vitamin C is included in the list of nutrients that promotes hair growth. It is necessary for many physiological functions. It is an essential nutrient necessary for your body to absorb iron. Vitamin C promotes hair growth by helping your body synthesize protein, particularly collagen. It helps you to reduce hair growth and helps improve the quality of your hair.

You’ll find plenty of vitamin C in citrus fruits, bell peppers, leafy greens, and many other plant-based foods. Berries are some of the best types of fruits you can eat because of the amount of vitamin C they contain along with their antioxidant properties.

Your hair will be protected from harmful free radicals and will be founded on strong hair follicles.


Iron is a vital nutrient that your body needs for its most important functions. This key nutrient assists the body in increasing circulation to ensure that sufficient oxygen reaches the roots of your hair. This effect helps your hair grow longer and faster. People who have an iron deficiency are very likely to suffer from hair loss.

There are many options for acquiring iron from rich food sources including lentils, oysters, pumpkin seeds, sesame seeds, clams, beans, and spinach. Taking iron pills is an option if you want to supplement nutrients, however, it is always best to try to get nutrients from fresh foods.


Zinc is a key player in the hair growth cycle. It is necessary for proper hair tissue repair and growth. This nutrient allows the oil glands that surround your hair follicles to remain functional. Clinical research has concluded that a deficiency of zinc can lead to hair loss.

Some of the best fresh food choices that contain zinc include seafood, eggs, legumes, nuts, soy, seeds, and lean meats. In addition to helping your hair grow abundantly and strong, zinc is also beneficial for maintaining a strong immune system.

Omega-3 Fatty Acids

Surprisingly, the body needs more fat than protein. That is the healthy fats, of course! Omega-3 fatty acids are part of a group of nutrients that play various key functions in our physiology. Having a diet with sufficient amounts of quality omega-3 fatty acids ensures that your hair grows healthy and thick.

Choose foods rich in omega-3 fatty acids such as nuts, fish, algae, avocados, flaxseed, walnuts, chia seeds, and soybeans. When choosing seafood sources, go for caviar, anchovies, sardines, oysters, herring, and salmon.


Nutrition alone may not give you a full set of hair, but it certainly plays an important part. Proper nutrient intake rich in essential vitamins and minerals helps slow down hair loss and creates strong hair follicles that will grow healthy hair.

Always consult a nutritionist before radically changing your eating habits. It is important that you know the proper amounts of nutrients you are meant to take for your particular body. Only a professional can accurately assess your nutritional status and recommend the appropriate dosage.

Paying close attention to your nutrition will help you achieve thick and healthy hair. A nutritious diet will not only help your body thrive, but it will also help you achieve better results from hair restoration therapy.

When searching for hair restoration clinics, call our specialists at AZ Hair Restoration to start your initial consultation. We can help you determine the cause of your hair loss and provide the most suitable solution. Contact us today at 919-615-0577 for an appointment!