If you’ve been spotting extra strands in your shower drain lately, you’re not alone. Nearly 80 million Americans experience hair thinning or baldness with age — and many more deal with hair loss from factors like autoimmune issues, diabetes, vitamin deficiencies, stress, and lack of sleep.
The emotional toll of thinning hair can be significant, but there’s encouraging news: research shows that your diet can play a major role in supporting hair health. The book Eat for Extraordinary Health & Healing highlights several foods rich in nutrients that may help strengthen and regrow hair. Here are five worth adding to your routine:
1. Honey
Used topically, honey has shown promise in improving scalp and hair conditions. A study involving people with seborrheic dermatitis — a condition marked by itching, flaking, and hair loss — found that applying a mixture of 90% honey and 10% water to the scalp every other day for four weeks led to reduced hair loss and improved symptoms.
2. Spinach
This leafy green is a powerhouse of iron and vitamin C — a duo essential for healthy hair. Iron helps red blood cells deliver oxygen to hair follicles, while vitamin C boosts iron absorption. For an added bonus, pair spinach with foods rich in vitamin D, such as eggs or mushrooms. Try tossing together a spinach salad with hard-boiled eggs, or whip up a quick spinach-egg breakfast.
3. Oysters
Zinc is one of the most important minerals for hair health, and oysters are its richest food source. In multiple studies, people with hair loss — including alopecia areata — consistently had lower zinc levels than those without. Fortunately, zinc supplements or zinc-rich foods like oysters, walnuts, sunflower seeds, chickpeas, spinach, and eggs can help reverse this deficiency and potentially slow down hair shedding.
4. Oils (Pumpkin, Rosemary & Coconut)
Natural oils don’t just nourish your scalp — they may also boost hair growth. One study found that men who took 400 mg of pumpkin seed oil daily for 24 weeks saw a 40% increase in hair growth. Coconut oil, when applied before and after washing hair, helps prevent protein loss. And rosemary oil has been shown to promote hair growth similar to minoxidil (the active ingredient in Rogaine) — but with less scalp irritation.
5. Seaweed
A combination of cistanche tubulosa (a traditional Chinese herb) and laminaria japonica (a type of edible brown seaweed) was shown in a recent study to significantly improve hair volume and thickness. After 16 weeks of supplementation, participants experienced a 13% boost in hair volume and a 27% increase in thickness — along with less dandruff and scalp inflammation.
The Bottom Line:
Hair loss can be driven by a range of causes, but improving your diet is a proactive step you can take. Adding these nutrient-dense foods and natural oils to your routine could help strengthen your strands and support healthier hair over time.
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General Health Magazine 