Think you need pricey pills, supplements or lotions to prevent thinning hair or baldness? Think again! Research shows that the 20 foods on this list can all help to stop hair loss, and even reverse it, owing to the abundance of one or more of these four follicle-boosting nutrients: iron, zinc, lysine and dietary antioxidants.
Canned clams
As well as being the world’s most common nutritional deficiency, a lack of iron is a well-known cause of hair loss. What may be less well-known is the fact that canned clams are among the richest food sources of iron.
Oysters
Seafood goes two for two at the top of the iron-rich list, with oysters containing 7.8 mg of the nutrient per 85-gram (three-ounce) serving. Oysters have the added benefit of being packed with zinc—up to 71 mg per 85-gram (three-ounce) serving—which has been shown to promote hair growth.
Pumpkin seeds
Vegetarians and vegans looking to get more hair-saving iron and zinc into their diets can snack on pumpkin seeds, which contain around 4.2 mg of iron and 2.9 mg of zinc per 28-gram (one-ounce) serving.
Beef
An 85-gram (three-ounce) serving of cow-derived protein provides a trifecta of hair-growth stimulants: 5.2 mg of iron (in beef liver); up to 8.6 mg of zinc (in various cuts of cooked beef); and approximately 3 g of lysine, an essential amino acid that has been shown to support hair regrowth.
Dried and salted cod
Dried and salted cod leads the way when it comes to lysine content, with 85 g (three ounces) of it containing about 5 g of the hair-helping nutrient. It also contains a solid dose of iron and zinc.
Indian gooseberries
This exotic edible is absolutely jammed with antioxidants: 261.5 millimoles per 100-gram (3.5-ounce) serving when dried. Oxidative stress has been linked to hair loss, and because antioxidants prevent this type of stress these compounds are likewise seen as helping to keep your hair on your head.
Bagels
One regular bagel contains up to 3.75 mg of iron. Spread some cream cheese on there, and you get a solid jolt of zinc, too.
Walnuts
Another all-round hair-booster, walnuts are a solid source of iron and zinc, and are near the top of the antioxidant chart with 21.9 mmol per 100-gram (3.5-ounce) serving.
Red wine
The health benefits of alcohol consumption may be widely debated, but there’s no getting around the fact that red wine is rich in antioxidants. A medium-sized pour yields 5 mmol, which is more than pomegranate juice and about the same as drip coffee. On that note…
Espresso
A 100-millilitre (three-ounce) shot of espresso does more than perk you up. It also contains 14.2 mmol of antioxidants, among the highest content of any prepared beverage.
Chicken liver
Fish and red meat lead the way when it comes to iron content, but poultry is rich in the nutrient as well. Chicken liver is notable here, with 10.8 mg per 85-gram (three-ounce) serving. It also contains a healthy dose of lysine and zinc.
Lamb
Just about any kind of meat is packed with iron and zinc. This includes lamb, which contains 3 mg of iron per 85-gram (three-ounce) serving and as much as 7.8 mg of zinc.
Baked beans
Baked beans may be good for your heart, as the rhyme says, but they’re also good for preventing hair loss thanks to nearly 4 mg of iron and 2.2 mg of zinc per 85-gram (three-ounce) serving.
Cooked spinach
Another vegetarian and vegan option for boosting iron intake, cooked spinach contains about 3 mg of the nutrient per 85-gram (three-ounce) serving.
Mulled wine
You can get festive and supercharge the antioxidant power of red wine at the same time by adding cloves, as many recipes for mulled wine require. After all, 100 mg of cloves contain a whopping 277.3 mmol of antioxidants.
Lentils
Another iron standby for vegetarians, lentils contain about 6 mg per 85-gram (three-ounce) serving, as well as notable amounts of zinc, lysine and antioxidants.
Mojitos
Since mint is rich in antioxidants—116.4 mmol per 100-gram (3.5-ounce) serving—muddling the herb together with some white rum, soda water, fresh lime juice and sugar can actually be a recipe for hair regrowth.
Rose hip tea
Containing as it does 78.1 mmol of antioxidants per 100-gram (3.5-ounce) serving, wild dried dog rose, the main ingredient in rose hip tea, is also a potent hair-growth booster.
Ricotta cheese
With 1.4 g of lysine per 100-gram (3.5-ounce) serving, ricotta cheese is among the best options for vegetarians looking to boost their intake of the amino acid.
Soybeans
Vegans, meanwhile, can turn to soybeans for a lysine boost, as they contain 0.8 grams per 85-gram (three-ounce) serving—the highest amount among non-meat options. Iron and zinc are also abundant in soybean-based foods like tofu.
Adam Bisby, Espresso
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