They say you are what you eat. There aren’t any foods that resemble men with lustrous, thick beards, but your dietary decisions can help your beard. Hair is an extension of the body. Giving your body the right fuel supports having the beard of your dreams. What foods are best for beards?

What Makes a Beard Grow?

Beard growth happens in a natural cycle. Everyone’s hair grows at about a rate of about half an inch per month. Some beards are naturally patchy due to genetics. Genetic factors can also play a role in the way your beard grows. 

Beyond genetics, length retention determines whether or not you notice that your beard is growing. Some beards break off just as much as they grow each month, and this makes it look like the beard is not growing at all. Some shedding is natural, but you will notice visible growth when more hair grows than sheds. 

Testosterone levels can also influence beard growth. Higher levels of testosterone support having a fuller beard. Lower testosterone levels are one of many factors that can cause a patchy beard or one that seems like it just won’t grow. 

We can’t exactly control our genes, but there are two factors related to beard growth that you can control. By keeping your beard clean and properly moisturized, you maintain a healthy environment that supports length retention. When you eat the right foods, you give your body enough nutrients to support healthy growth. 

Best Nutrients for Beard Growth

Being overweight can reduce the level of testosterone in the body. It is important to keep your diet balanced overall, so that you are not decreasing your testosterone levels. 

Zinc supports healthy testosterone levels. Hair is protein, so having a healthy dose of protein in your diet is important for a healthy beard with strong hair follicles. Omega-3 fatty acids also have protein and some of the vitamins and minerals that support healthy hair.  Whole grains have a mineral called silicon, which keeps hair shiny and strong. Vitamins A-E also support growth and healthier hair follicles.

Foods that Promote Beard Growth

Here are examples of foods that are high in the key nutrients that support healthy beard growth:

Foods with Zinc

• Beans
• Nuts
• Blackberries
• Pomegranates
• Shitake mushrooms
• Spinach
• Broccoli

Foods with healthy proteins

• Greek yogurt
• Cottage cheese
• Lentils
• Turkey
• Chicken
• Lamb
• Tofu

Foods with whole grains

• Whole grain oatmeal
• Brown rice
• Whole wheat bread
• Whole wheat pasta
• Popcorn
• Buckwheat
• Quinoa

Foods with omega-3 fatty acids

• Salmon
• Avocado
• Nuts
• Mackerel
• Oysters

Foods with vitamins A-E

• Tomatoes
• Cantaloupe
• Liver
• Leafy greens
• Citrus fruits
• Cod liver oil
• Fortified milk
• Sunflower seeds
• Peanut butter
• Pumpkin