Sardines

While not the most popular fish due to its distinctive taste, sardines have a nutrition profile that may make you want to reconsider. Sardines are filled with hair-boosting nutrients like omega-3 fatty acids which may reduce hair loss and increase hair density, and vitamin D which supports hair follicle development.

Vitamin D is vital in supporting hair growth, and when your body lacks it, new hair growth can be hindered or stunted, especially in those with chronic hair loss. In one scientific review, vitamin D deficiency was linked to alopecia, the autoimmune condition that causes bald patches on the scalp and other areas of the body.

If you opt for canned sardines with bones, you`ll get a big boost (about 325 mg) of calcium, which plays a significant role in keeping hair healthy. In particular, perimenopausal women are at risk for vitamin D deficiency.

A single serving of sardines also has 25% of the recommended daily value of iron, a mineral important for preventing hair loss. Try adding sardines to salads, stews and spreads as a lower-mercury alternative to other fatty fish.