Foods to Help You Grow Your Mo

Movember is back! (Men growing mustaches to support and promote awareness of prostate cancer.)   Last year I wrote about nutrients that help reduce the risk of developing prostate cancer. While my blog last year generated a lot of discussion I chuckled at how many questions I received about hair growth so I’d love to show my Movember support by helping you to grow your mo!

Eating a balanced diet is the first line of defense for optimal hair growth, as it will help ensure adequate calories, protein and nutrients to help maintain overall health. There are 5 specific nutrients essential to growing healthy hair:

  • Selenium: has been shown in studies to help reduce the incidence of prostate cancer and happens to also help you grow hair!  Selenium is found in abundance in brazil nuts, oysters, sardines, halibut, sea bass, cod, salmon, mackerel, liver, puffed wheat, mushrooms, cottage cheese.
  • Zinc: found in oysters, beef, poultry, pork, crab and sesame seeds.
  • Iron: The most absorbable form is called heme iron which is found in animal-based foods such as red meat, poultry and fish.  Non-heme iron is a plant-based form of iron that is found in foods such as beans, tofu and spinach, as well as iron-fortified foods.  Non-heme iron is not at easily absorbed by our body.  One way to help increase the absorption of non heme iron is by including a vitamin C rich food at meals such as citrus fruits, strawberries, pineapple, red or yellow bell peppers and broccoli. Of note vitamin C deficiency is linked to hair loss so all the more reason to include good sources in your diet!
  • Essential fatty acids (linoleic and alpha linoleic acid) are called essential because our body can not produce them and therefore we must get them from the food we eat.  Linoleic acid is an omega 6 fatty acid and is found in oils such as sunflower, evening primrose, safflower, grapeseed, hemp seed, canola and walnut.  Alpha linoleic acid is an omega 3 fatty acid and is found in chia, flax, hemp, soybean and kiwi seeds.
  • Vitamin A: This nutrient is a great example to showcase the importance of balance in our diet.  If we are deficient in vitamin A our hair growth is going to suffer.  However, if we have too much vitamin A we will end up losing our hair.  This is a good point to note that we don’t need anything in excess; too much vitamin A is usually found in those taking supplements.
    • The best dietary sources of vitamin A are poultry, beef, pork, lamb, duck, game meat and cod liver.
    • Beta carotene is a precursor to vitamin A and the best dietary sources include pumpkin, carrots, sweet potato, spinach, kale, collard greens, dandelion greens and butternut squash.


I hope this information will come in handy to all of you men out there working on your mustaches!  Best of luck with your hair growth and please do share some pictures with us and any creative meals you have come up with incorporating all of the essential nutrients I have mentioned above!