Protein-Rich Foods for Healthy Hair Growth After 50: A Dietitian’s Top Picks
Plus get an easy recipe for a protein-packed PB&J smoothie that fights hair loss
If you’re like us, a woman over, ahem, a certain age, you’re probably finding enough hair in your brush to build your own Tribble (If you know, you know). Though a bit disconcerting, it’s perfectly normal as we get older. The good news? The solution may be simpler than you think. One of the most effective steps you can take for hair growth after 50 is getting enough protein-rich food every day. Keep reading as a top dietitian reveals the delicious Rx for healthier, stronger hair—including a good-for-you peanut butter and jelly smoothie.
Why protein is key for hair growth in women over 50
Your hair is made mostly of keratin, a protein your body builds from the amino acids in the foods you eat, explains dietitian Erin Palinski-Wade, RD, CDCES, author of 2-Day Diabetes Diet. When you don’t get enough protein, your hair can become thinner and more prone to shedding. She says this is especially critical for women over 50: “As we age, we lose muscle more rapidly, which can increase our protein needs and impair nutrient absorption.”
Palinski-Wade recommends aiming for 1 to 1.6 grams of protein per kilogram of body weight each day from high-quality sources to support muscle and tissue repair as well as hair follicle turnover. What does that look like? A woman weighing around 150 pounds should aim for roughly 68 to 109 grams of protein per day.
Woman's World Answers
The best protein-rich foods for hair growth
Not all protein is created equal when it comes to promoting hair growth. High-quality protein sources supply essential amino acids like cysteine and lysine that your body uses to build keratin. Here, Palinski-Wade shares a few top foods to include as part of a balanced diet to help hair growth thicker and healthier:
Eggs
Just in case you need more reason to savor some scrambled eggs: “Eggs are rich with highly bioavailable protein plus biotin and choline for keratin production.” In fact, a study in the Journal of Medicinal Food showed that certain peptides in eggs boosted healthy hair growth in lab tests.
Greek yogurt
Consider a side of yogurt with those eggs, as “Greek yogurt supplies leucine-rich [a key amino acid] protein and iron, both of which play key roles in tissue repair and healthy cell turnover, which are important for hair growth,” she says.
Salmon
The omega-3 healthy fats in salmon help increase circulation to the scalp, supporting hair growth, she notes. Not a fish fan? She adds that poultry is also a great source of leucine-rich protein and iron. And there’s good news if you prefer supplements: Research in the Journal of Cosmetic Dermatology found that almost 90 percent of women who participated in the study experienced less hair loss after six months of taking an omega-3 dietary supplement.
Cottage cheese
Long a dieter’s best friend, the protein-rich staple is also an excellent source of nutrients your hair craves, including biotin and selenium, Palinski-Wade reveals. (For a bit of inspiration, check out our delicious chocolate cottage cheese protein mousse).
Legumes, nuts and seeds
This mighty trifecta adds “plant protein along with zinc and folate, rounding out the nutritional support your hair needs,” she says.
A yummy PB&J protein smoothie to strengthen hair
Looking for a delicious way to work more protein-rich foods into your day and help reduce hair loss? Palinski-Wade shares her Peanut Butter & Jelly Smoothie recipe, which features cottage cheese as a protein base.
Peanut butter layer:
- 2 Tbs. powdered peanut butter
- ¼ cup water
- ½ cup cottage cheese
- ⅓ cup ice
Jelly layer:
- ¾ cup frozen strawberries
- ¼ cup plum or prune juice
To make: Mix the peanut butter into water to dissolve. In a high-powered blender or small food processor, blitz the peanut butter, water, cottage cheese and ice until smooth.
Pour the mixture into the bottom of a chilled glass. Blend the frozen strawberries with the prune juice until smooth. Slowly pour mixture on top of the peanut butter layer in the glass. Serve as a layered smoothie or gently stir together with a straw for a blended taste.
The bottom line on protein-rich food for hair growth
If you’ve noticed your hair thinning after 50, increasing your protein intake could make a real difference. Just a few tweaks to your everyday diet can help support not just your hair, but your overall health and vitality.
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