Here are 7 of the best zinc-rich foods that can help prevent hair loss and support healthy hair growth, according to nutrition science:
1. Oysters
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Zinc content: Highest among all foods (about 74 mg per 3 ounces, 673% DV)
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Why they help: Zinc plays a direct role in hair tissue growth and repair. Deficiency can lead to hair thinning or loss.
2. Beef (especially chuck roast or short ribs)
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Zinc content: ~7 mg per 3 ounces (63% DV)
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Why it helps: Rich in bioavailable zinc and also provides iron and protein, all of which are vital for strong hair.
3. Pumpkin Seeds
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Zinc content: ~2.2 mg per ounce (20% DV)
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Why they help: A plant-based source of zinc plus antioxidants and healthy fats that support scalp health.
4. Chickpeas (Garbanzo Beans)
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Zinc content: ~1.3 mg per ½ cup cooked (12% DV)
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Why they help: A great vegan-friendly option, and also high in protein and fiber for overall health.
5. Cashews
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Zinc content: ~1.6 mg per ounce (15% DV)
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Why they help: A snackable source of zinc that supports keratin production, the key protein in hair.
6. Eggs
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Zinc content: ~0.6 mg per large egg (5% DV)
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Why they help: Eggs also provide biotin and protein, two nutrients known for their role in hair strength and growth.
7. Spinach
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Zinc content: ~1 mg per cooked cup (9% DV)
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Why it helps: Not only a source of zinc but also loaded with iron, magnesium, and folate—nutrients essential for a healthy scalp.
🥗 Quick Tip
Pair zinc-rich foods with vitamin C (like bell peppers or citrus fruits) to enhance absorption if you're eating plant-based sources.
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