Having thick, lush eyebrows is a beauty trend that has grown in popularity in recent years. Many people desire full, dark eyebrows that frame the eyes and complement their facial features. While makeup and microblading can help create the appearance of thicker brows, eating the right foods can also help promote natural eyebrow growth. In this article, we will explore the foods that contain nutrients, minerals, and compounds that support thicker, stronger eyebrow hair.
What Causes Thinning Eyebrows?
Before discussing foods that thicken eyebrows, it’s helpful to understand what leads to thin, sparse brows in the first place. Here are some of the top causes of eyebrow thinning:
- Aging – As we get older, the hair growth cycle changes, leading to thinner, finer eyebrow hair.
- Genetics – Some people are just prone to having thinner eyebrows based on their genetic makeup.
- Overplucking – Aggressive eyebrow plucking and waxing can damage hair follicles.
- Medical conditions – Diseases like hypothyroidism, lupus, and alopecia areata can cause eyebrow loss.
- Nutrient deficiencies – Being deficient in nutrients like iron, biotin, and zinc may impact eyebrow growth.
- Stress – High stress levels increase cortisol and can interrupt the hair growth cycle.
- Medications – Some prescription drugs used to treat conditions like high blood pressure and depression may cause thinning eyebrows as a side effect.
Knowing what leads to sparse eyebrows can help guide strategies, including nutritional approaches, to help reverse thinning brows.
Key Nutrients That Promote Eyebrow Growth
Certain vitamins, minerals, and compounds have been linked to supporting hair growth. Getting sufficient amounts of these nutrients can help optimize hair health, including for the delicate hairs that make up the eyebrows. Here are some of the top nutrients associated with thick, healthy eyebrows:
Biotin
Also known as vitamin B7, biotin is involved in the production of keratin, which is a key structural protein that makes up hair, skin and nails. Getting adequate biotin can help hair grow thicker, stronger and longer. Foods rich in biotin include eggs, organ meats, nuts, seeds and certain kinds of fish like salmon.
Vitamin C
Vitamin C aids collagen production. Collagen provides structural support to hair follicles, helping strengthen brows. Citrus fruits, red peppers, broccoli, Brussels sprouts and strawberries are excellent sources of vitamin C.
Vitamin E
This fat-soluble vitamin acts as an antioxidant that can protect hair follicles against damage from free radicals and oxidative stress. Vitamin E also improves blood circulation in the scalp. Foods high in vitamin E include vegetable oils, nuts, seeds, spinach and avocados.
Iron
Iron helps carry oxygen to hair follicles, which is essential for growth. Low iron levels can lead to reduced eyebrow density. Boost your iron intake with grass-fed meats, poultry, seafood, nuts, beans, spinach and pumpkin seeds.
Zinc
Zinc promotes protein synthesis, including the proteins that make up hair. Oysters contain the most zinc per serving, along with beef, chicken, cashews, chickpeas and yogurt.
Omega-3 Fatty Acids
These healthy fats nourish hair follicles by improving moisture retention in the skin and scalp. They also promote a healthy inflammation response. Salmon, walnuts, chia seeds and flaxseeds provide anti-inflammatory omega-3s.
Protein
Protein is required to construct hair. Inadequate protein intake can hamper eyebrow growth. Eat lean meats, poultry, fish, eggs, beans, lentils, nuts and seeds to maintain sufficient protein status.
Antioxidants
Compounds like antioxidants help combat harmful free radicals that can damage hair follicles. Berries, green tea, dark chocolate and red wine contain antioxidants that support healthy hair.
Consuming a diet rich in these nutrients can help create optimal conditions for growing thicker, denser eyebrows naturally. Let’s look at specific foods to include.
Top 10 Foods to Thicken Eyebrows
Here are 10 of the best foods to eat if you want to thicken your eyebrows:
Eggs
Eggs are an amazing source of protein and biotin, providing you with nutrients that enhance eyebrow growth. Eat one or two eggs daily for thicker brows.
Salmon
Salmon contains anti-inflammatory omega-3 fatty acids and vitamin D, both of which promote stronger, fuller eyebrows. Aim for two servings of salmon per week.
Avocados
The healthy fats and vitamin E in avocados nourish hair follicles and skin cells near the eyebrows. Add sliced avocado to salads, sandwiches or smoothies.
Nuts and Seeds
Almonds, walnuts, pumpkin seeds and sunflower seeds provide protein, zinc and essential fatty acids to enhance eyebrow density. Sprinkle them on yogurt or oatmeal.
Sweet Potatoes
Orange-fleshed sweet potatoes are stuffed with vitamin A, a nutrient required for sebum production, keeping eyebrows conditioned. Bake them as a side dish.
Spinach
This leafy green delivers iron, vitamins A, C and E, folate and selenium to promote thick eyebrows. Add spinach to eggs, smoothies and soups.
Beans
Kidney beans, lima beans and lentils supply protein, iron and biotin for fuller eyebrows. Put them in salads, chilis and rice dishes.
Beef
Beef contains protein, iron and zinc to encourage eyebrow hair growth. Consume lean cuts in moderation for best results.
Broccoli
The vitamin A, C and zinc in broccoli support thicker eyebrows. Enjoy it roasted, steamed or in stir-fries and soups.
Oysters
Oysters are the richest dietary source of zinc, which is essential for robust eyebrows. Zinc also enables vitamin A absorption.
Other Lifestyle Strategies for Fuller Eyebrows
While your diet can significantly influence eyebrow growth, other lifestyle measures also come into play:
- Use eyebrow products gently – Avoid aggressive plucking, waxing and threading to prevent permanent damage to follicles.
- Manage stress – High cortisol from chronic stress inhibits optimal hair growth.
- Get adequate sleep – Lack of sleep elevates cortisol and throws off hair-friendly hormones.
- Kick unhealthy habits – Smoking and excessive alcohol consumption can impair follicle health.
- Massage brows – Massaging eyebrows encourages blood flow critical for growth.
- Apply oils – Conditioning oils like castor, coconut and olive oil nourish brow hairs.
- Take brow supplements – Brow-enhancing supplements provide extra nutrients.
- See a doctor – Have any underlying issues checked out by a healthcare professional.
Making dietary improvements while also addressing lifestyle factors creates an optimal environment for your eyebrows to thrive and reach their fullest potential.
Foods to Avoid for Thicker Eyebrows
Just as certain foods can promote brow growth, others may hinder it. Here are some key foods to avoid or limit for fuller eyebrows:
Sugar
Excess sugar leads to inflammation, insulin resistance and nutritional deficiencies – all of which may negatively impact eyebrow growth. Limit sweets and opt for complex carbs instead.
Refined Carbs
Like sugar, refined carbs such as white bread, pasta and baked goods fuel inflammation and provide few nutrients. Pick whole grains like brown rice, quinoa and oats.
Fried Foods
Fried, greasy foods contain trans fats that promote inflammation and free radical damage. Limit fried foods and get healthy fats from avocado, nuts and olive oil instead.
Caffeine
Consuming too much caffeine from coffee, energy drinks and soda can interfere with nutrient absorption. Have no more than 400mg caffeine daily.
Alcohol
Alcohol suppresses nutrient-absorbing enzymes and dehydrates the body. Drink alcohol in moderation, no more than 1 drink a day for women or 2 for men.
Soy
Some research shows soy may affect hormones and nutrient metabolism in a way that impairs hair growth. Eat soy foods like edamame and tofu in moderation.
By limiting or avoiding these eyebrow-inhibiting foods, you support a dietary pattern that maximizes thick, healthy, beautiful eyebrows.
Foods to Eat for Eyebrow Growth Meal Plan
Want to put all these brow-boosting foods into action? Here is a sample one-week meal plan featuring the top nutrients for enhancing eyebrows:
Monday
Breakfast: Veggie omelet with spinach, peppers and goat cheese + Berries
Lunch: Salmon salad wrap + Sweet potato fries
Dinner: Beef taco bowls with beans, lettuce, tomato, avocado
Tuesday
Breakfast: Overnight oats with chia seeds, almonds, blueberries
Lunch: Turkey burger on whole grain bun + Kale salad
Dinner: Chicken stir fry with broccoli, carrots, almonds, quinoa
Wednesday
Breakfast: Yogurt parfait with granola, pumpkin seeds, strawberries
Lunch: Lentil vegetable soup + Whole grain crackers
Dinner: Pasta with shrimp, olive oil, garlic, spinach
Thursday
Breakfast: Veggie and egg white frittata
Lunch: Grilled chicken sandwich on whole wheat + Roasted Brussels sprouts
Dinner: Baked salmon with sweet potato andgreen beans
Friday
Breakfast: Protein smoothie with spinach, peanut butter, banana, flaxseeds
Lunch: Quinoa tabbouleh salad with chickpeas, parsley, tomatoes
Dinner: Turkey chili with kidney beans over brown rice
Saturday
Breakfast: Avocado toast on whole grain bread + Poached egg
Lunch: Tuna salad sandwich on rye + Carrot sticks
Dinner: Veggie pizza on whole wheat crust with mushrooms, peppers, olives
Sunday
Breakfast: Scrambled eggs with tomato, onion, pepper
Lunch: Roasted chicken breast + Roasted cauliflower and broccoli
Dinner: Grilled mahi mahi with quinoa and asparagus
This meal plan incorporates eyebrow-strengthening foods like eggs, salmon, avocados, nuts, seeds, leafy greens, beans and lean meats into delicious, nutrient-packed meals. Adjust the plan based on your own food preferences and dietary needs.
Conclusion
Diet definitely plays a role in determining the thickness and density of your eyebrows. Consuming foods rich in nutrients like protein, biotin, iron, omega-3s, zinc and vitamins A, C, E and B7 provides building blocks to grow stronger, fuller brows. At the same time, limiting sugar, refined carbs, fried foods, excess caffeine, alcohol and soy creates favorable conditions for eyebrow hair to thrive. Combining a targeted nutrition plan with other supportive strategies such as brow conditioning oils, massage and supplements can help your eyebrows reach their maximum growth potential. With consistency and patience, the foods you eat can transform sparse, thinning brows into naturally fuller, bolder ones.
