Iron deficiency, the most common nutritional deficiency worldwide, has also been linked to hair loss. As a result, canned clams are one of the best iron sources in the diet.
Oysters have the most iron of any food. An 85-gram serving of oysters has 7.8 mg of iron.
Pumpkin seeds are a good way for vegans and vegetarians to get more iron and zinc. Each 28-gram serving has about 4.2 mg of iron and 2.9 mg of zinc.
A serving of 85 grams of protein from cows has 5.2 mg of iron, up to 8.6 mg of zinc, and about 3 g of lysine, which all help hair grow.
Cod that has been dried and salted has the most lysine. Three ounces (85 g) of this hair-supporting food has about 5 g of lysine.
A single bagel can have up to 3.75 mg of iron. You can also add some cream cheese on top for a good dose of zinc.
Walnuts are good for your hair because they are high in iron and zinc and have 21.9 mmol of antioxidants per 100 grams (3.5 ounces).
With a moderate pour, you get 5 mmol, which is just a little more than pomegranate juice and about the same as drip coffee.
Espresso contains 14.2 mmol of antioxidants per 100 ml, making it one of the beverages with the highest antioxidant content.