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What to Eat For Hair Growth: 5 Healthy Snacks

What to Eat For Hair Growth: 5 Healthy Snacks

If you are what you eat, then how about eating for hair health and regrowth? The great thing about hair healthy snacks is that they are plentiful and very easy to make. And as you know, during treatment, quick and healthy is key! Try the below snacks to support your other hair healthy habits, like oil conditioning and scalp massaging. And use our nutrient guide at the end to see why each snack is backed with hair building properties. Let us know what your favorite hair healthy snacks are in the comments!

For more hair healthy lifestyle tips check out our hair and scalp health blogs for before, during and after treatment.

Avocado Toast with Pumpkin Seeds Whole Wheat or Fortified Whole Grain Bread: Biotin, Iron, Zinc Avocado: Biotin, Vitamin E Pumpkin Seeds: Cucurbitin, Vitamin C

Toast two slices of bread. Mash avocado in a bowl with desired seasonings to taste (ex: garlic powder, cayenne powder, lemon juice, olive oil, etc.). Spread avocado mash onto toast and garnish generously with pumpkin seeds. Enjoy!

Dark Chocolate and Nut Bark Dark Chocolate: Antioxidants, Calcium, Iron, Potassium, Vitamin D Mixed nuts (almonds, walnuts, cashews, macadamias, hazelnuts): Biotin, Omega-3 Fatty Acids, Protein, Zinc

 Look for at least 70% dark chocolate or higher, with low sugar for most benefit. Break bar into smaller pieces and melt in a double boiler pot (here is an alternative if you don’t own a double boiler pot.) Once chocolate is melted, remove that pot from the heat. Add nuts and stir till completely coated. Pour chocolate and nut mixture into a parchment paper lined pan. Set pan in freezer for 10 minutes until bark is formed. Peel off of parchment paper and break into desired size pieces. Freeze or refrigerate afterward. Enjoy!

Smoked Salmon Smoked Salmon: Omega-3 Fatty Acids, Vitamin B-6, Vitamin B-12, Vitamin D Whole Wheat Toast or Crackers: Biotin, Iron, Zinc

Combine smoked salmon on crackers or toasted bread with your favorite spread (ex: cream cheese) or vegetable (ex: tomato, cucumber). Enjoy!

Avocado Deviled Eggs Avocado: Biotin, Vitamin E Egg: Biotin, Iron, Omega-3 Fatty Acids, Protein, Vitamin D

Boil desired number of eggs till fully cooked. Remove shell from eggs and cut eggs in half. Remove yolk and place in bowl with avocado and desired seasonings to taste. Mash yolk and avocado, and place a dollop of the mixture in each egg half. Enjoy!

Sweet Potato Fries Sweet Potatoes: Iron, Vitamin B-5, Vitamin C Avocado Oil: Lutein, Oleic Acid

Cut potato lengthwise to make fries. Toss in avocado oil and desired seasonings and place in air fryer at 400 degrees for 15 minutes. OR shallow fry in avocado oil until golden brown. Pair with your favorite dipping sauce. Enjoy!

Hair-Positive Nutrients Table of Contents

Antioxidants: improves hair growth by maintaining collagen in the body and the connective tissues of hair follicles

Calcium: helps absorb iron for more luscious hair

Cucurbitin: supports healthy hair growth

Iron: boosts circulation and carries oxygen to your hair's roots, helping hair grow faster and longer

Lutein: keeps hair, nails and skin hydrated

Oleic Acid: controls water loss in your strands while making hair softer and more pliable

Omega-3 Fatty Acids: anti-inflammatory properties help open up hair follicles and promote hair growth

Potassium: prevents hair loss

Vitamin B-6: reduces hair loss especially in alopecia of telogenic patomechanism (physiologic stress or hormonal change)

Vitamin B-7/Biotin: thickens hair and stimulates hair and nail growth

Vitamin B-12: promotes healthy hair growth by assisting in the production of oxygen-rich red blood cells, which feed hair follicles

Vitamin C: helps protect against free radicals; powerful antioxidant; helps form and store collagen, which is an important part of hair structure; helps body absorb iron

Vitamin D: may help create new follicles in the scalp

Vitamin E: helps repair damage on the scalp which is slowing or preventing hair growth

Zinc: plays an important role in hair tissue growth and repair; helps keep the oil glands around the follicles working properly; zinc deficiency can cause hair loss


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