Protein Foods for Hair Growth

Here I want to list some options for any meal you may choose to make, and snacks too to help support your hair growth! Protein in is protein out! It's a basic tip that I tell everybody.

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Chicken breast

32g/100g

You can even get it pre-prepared in bags already grilled in a variety of flavors, making dinner even easier.

Turkey breast

29g/100g

Could go deli meat style and do the whole sandwich, make it keto, put it on salad. Some grocery stores will have turkey breast available which is easy to cook on the stove top. (Versus making a whole turkey, thanksgiving style!)

Lean beef

26g/100g

Everyone knows of taco night. So why not do that?

Fish (Salmon, Tuna)

20-25g/100g

If you're on the go, the packets can be a convenient way to eat these foods. I also love to eat the packet ones on crackers.

Whey Protein Powder

 20-25g/100g

Can be found in many forms, even already liquified and many fun flavors. Some can be added into baking, or into the morning coffee.

Almonds

 21g/100g

Also can be found in different delicious flavors.

Pistachios

20g/100g

They come in individual packs as well.

Chicken Sausage

19-25g/100g

Can be found pre-cooked and pan-fried. With eggs in the morning or alone. The 4 packs are great and come in many flavors.

Pumpkin Seeds

19g/100g

In my opinion the Bigs ones are the best (avoid the white ones, be picky about this!) but Pepitas are amazing in salads too.

Cashews

18g/100g

Wouldn't expect cashews to be such a powerhouse little nut, but woah!

Walnuts

15g/100g

It's rumored that walnuts are also great for helping the intestines.

Pine Nuts

14g/100g

To be real with you, when eating these it's usually just a huge spoonful when I remember to eat one. Or be civilized and toss some in your salad.

Brazil Nuts

14g/100g

Usually a few of these a day is great for the selenium boost that aids hair growth!

Cottage Cheese

11g/100g

You can use this inside other recipes or throw things into it. Scoop it up with some Cape Cod chips if you're feeling naughty.

Edamame

11g/100g

Another fun vegetarian option that is also one of those fun tactile foods to eat. Can find it in the frozen section.

Greek Yogurt

10g/100g

Of course can mix with fruit or make smoothies, but try baking some muffins with it!

Lentils

9g/100g

Can be literally spiced up and pan cooked, or in soups.

Chickpeas (Garbanzo Beans)

9g/100g

Homemade hummus could be a winner here. Or make chickpea salad.

Tofu

8g/100g

Many different types of textures to choose from. Some can go in smoothies, others could be marinated and grilled.

Quinoa

4.4g/100g

Quinoa salad can be a really tasty, fresh, healthy addition to anyone's diet.

Kefir

3.3g/100g

It's a decent beverage option for those who don't like to eat dense foods late, and we can count the belly bacteria boosting properties of the beverage a good bonus to our gut microbiome.

Bone Broth

3g/100g

Check out the low sodium organic option. Low calorie and the label boasts 9g of protein for 1 cup (240ml) of broth. Seems like a tasty deal. Microwave it 45 seconds - a minute.

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Luckily there are options here to enhance anyone's protein intake regardless of the food choices they may make and way they choose to eat for their health and hair optimization. Carnivore, Omnivore, Vegetarian, Vegan. Any diet changes you make should be discussed with your doctor. Nothing listed here is medical advice, or diet advice. This is simply a list of foods you may choose to eat that can help the body grow healthy strong hair. As a Trichologist up to date on their studies may say, "may you eat 1 more serving of protein a day with wishes to your hair growth!"

Stick with your best hair plan! I have faith in you!

-Trichologist Kelsey K