Add the Best Foods for Alopecia Hair Growth to You Diet
Whether you're struggling with alopecia areata (an autoimmune form of hair loss), androgenetic alopecia (pattern baldness) or general thinning, your diet plays a crucial role in supporting hair health. While no food can "cure" alopecia, certain nutrients are essential for hair growth and may help reduce hair shedding or encourage regrowth. Here are ten of the best foods for alopecia hair growth to add to your diet, and how each one helps.
1. Eggs
Eggs are a powerhouse for hair health, as they're rich in biotin, protein and vitamin D. Biotin is a key B vitamin that helps strengthen hair and nails, and a deficiency can lead to hair thinning. Eggs also provide sulfur, which helps with collagen and keratin production—two proteins that form the building blocks of hair.
You can eat them scrambled, boiled or poached—just avoid overcooking to preserve nutrients.
2. Salmon
Salmon is loaded with omega-3 fatty acids, which reduce inflammation and promote circulation in the scalp, encouraging healthy follicles. It also provides protein, vitamin D and selenium, which support scalp health and reduce oxidative stress on hair follicles.
Enjoy it grilled, baked or in sushi. Aim for two servings of fatty fish per week.
3. Spinach
This leafy green is packed with iron, which is crucial for red blood cells to carry oxygen to hair follicles. Low iron levels (common in women) are a well-known trigger for hair loss. Spinach also contains folate, vitamin A and vitamin C, which support scalp health and sebum (natural oil) production.
Toss spinach into salads, smoothies or sauté it with garlic and olive oil.
4. Sweet Potatoes
Sweet potatoes are high in beta-carotene, which your body converts into vitamin A—a nutrient that promotes cell growth and a healthy scalp. Vitamin A also helps prevent hair from becoming dry and brittle.
You can roast them as fries, mash them or add to grain bowls.
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5. Avocados
Avocados are rich in vitamin E, a powerful antioxidant that helps reduce scalp inflammation and repair damage to hair follicles. They also contain healthy fats that keep hair soft and moisturized.
Try spreading avocados on toast, diced into salads or blended into smoothies for a creamy texture.
6. Nuts (Especially Almonds and Walnuts)
Nuts are rich in zinc, selenium, vitamin E and omega-3s. Zinc supports hair tissue repair and growth, while selenium fights inflammation and oxidative damage. A zinc deficiency is commonly linked to hair shedding.
You can snack on a handful daily or add to oatmeal and yogurt.
7. Pumpkin Seeds
Pumpkin seeds are a plant-based source of zinc, iron and omega-6 fatty acids, which support scalp health and follicle function. They're also rich in phytosterols, which may help block DHT, a hormone linked to hair thinning in androgenetic alopecia.
Enjoy them roasted for a crunchy snack or sprinkled on soups and salads.
8. Berries (Especially Blueberries and Strawberries)
Berries are packed with vitamin C, which supports collagen production and helps the body absorb iron. Collagen strengthens hair and prevents breakage, while iron helps deliver oxygen to hair follicles.
You can toss them into cereal, blend berries into smoothies or eat them fresh as a snack.
9. Lentils
Lentils are full of protein, iron, zinc and biotin, making them a perfect plant-based option for supporting hair health. Their iron content is particularly helpful for those with anemia-related hair loss.
Lentils can be added to soups, stews or salads, or used as a meat substitute in tacos or burgers.
10. Oysters
Oysters are one of the best natural sources of zinc, which is vital for hair growth and repair. A zinc deficiency can lead to telogen effluvium, a form of hair shedding. Oysters also provide iron and vitamin B12, which are crucial for healthy follicles.
Oysters can be eaten raw, grilled or in stews—just a few oysters provide more than the daily recommended zinc intake.