Strong, long, and thick hair is everyone's dream. Make it happen with food for hair growth. These foods are rich in protein, vitamins, and minerals needed to keep your hair shiny and healthy. These foods also help promote natural hair growth while keeping strands frizz-free and soft from root to tip. In this post, learn which foods can help your hair growth and solve half your hair problems. Read on!
What Are The Best Foods For Hair Growth?
1. Green Vegetables
Green vegetables contain nutrients like folic acid and biotin that help maintain healthy hair. Spinach is rich in vitamin C, iron, and folate, which can promote hair growth. Spinach is also rich in vitamin A. Studies show that vitamin A and its derivatives help develop and maintain the sebaceous glands.
2. Avocado
Avocados are a nutrient-rich and versatile fruit. They are rich in vitamin B12, riboflavin, vitamins C and A, folate, iron, niacin and vitamin B6. They also contain small amounts of zinc. All of these nutrients help hair growth. Avocados have antioxidant properties thanks to polyphenols, carotenoids, and vitamins B and E that help strengthen hair strands.
These antioxidant properties help reduce the production of free radicals and can also prevent premature graying of hair. Also, avocados can be used as a hair conditioner. Its oleic acid can help strengthen each hair shaft from the inside out and even prevent hair breakage. However, further research is needed in this regard.
You can eat this delicious fruit as a spread on your bread or as a topping on your salads or soups. You can even put it in a healthy smoothie or as a substitute for mayonnaise and sour cream.
3. Eggs
Eggs are packed with protein and are often used in hair masks and other hair care products. One study showed that egg yolk stimulated hair growth in human dermal papilla cells. Eggs are also rich in biotin, which is important for producing keratin (hair protein).
Biotin can improve hair health. Selenium and zinc in eggs can also improve hair health. Anecdotal evidence shows that eggs can make hair shinier and stronger and prevent brittleness and breakage.
4. Berries
Berries are high in vitamin C. Vitamin C also helps the absorption of iron. This helps combat hair loss in those with an iron deficiency. Studies show that saw palmetto berries can help stimulate hair growth. The black raspberry extract may also help reduce hair loss due to alopecia.
5. Fish
Fish contains omega-3 fatty acids, which can help improve hair health. Omega-3 acids can help inhibit 5-alpha-reductase, which produces a hormone that causes hair loss. Fish oil supplements are often used to improve hair quality. Fish like tuna are also rich in protein and are often added to food to improve hair health.
Salmon is packed with omega-3 fatty acids. It is also rich in vitamin D. Vitamin D supplementation can help treat hair loss in both men and women. Consuming food sources high in omega-3 fatty acids is very important because your body cannot produce these healthy fats.
6. Nuts
Brazil nuts are rich in selenium, which can help maintain a healthy scalp and hair. Nuts (like peanuts) are also rich in protein, minerals, and other important phenolic compounds. These nutrients can also improve hair health. However, further research is needed in this regard.
Almonds, walnuts, and cashews are also rich in zinc. They can also improve hair health.
Walnuts are rich in alpha-linolenic acid (an omega-3 fatty acid), and a deficiency in this nutrient can lead to hair loss on the scalp.
7. Legumes
Legumes are rich in protein. They contain genistein, which can inhibit 5-alpha-reductase activity. Legumes also contain zinc. Zinc deficiency can make hair brittle. Nuts are a good source of iron. Iron deficiency can inhibit the proliferation of follicular matrix cells.
8. Oysters
Oysters contain vitamins A, B, and C. They are also rich in zinc. Zinc deficiency is often associated with hair loss. In one study, zinc supplementation induced hair growth in patients with alopecia.
9. Seeds
Fenugreek seeds have been studied to stimulate hair growth. In one study, fenugreek hair tonic was found to aid hair growth in rabbits. The pumpkin seed oil also stimulated hair growth in men with androgenic alopecia.
Flaxseed oil showed significant stimulation of hair growth in rabbits. Anecdotal evidence suggests that sunflower seeds can help improve hair quality.
10. Sweet Potatoes
Sweet potatoes contain iron, zinc, and calcium. They can help reduce hair loss caused due to nutritional deficiencies. They also have antioxidant properties thanks to their phenolic compounds. This can reduce hair loss associated with stress and free radical damage.
11. Tropical Fruit
Dragon fruit can help improve hair health. It is rich in vitamin C, which offers protection from photoaging. The anti-photoaging properties of vitamin C in hair have yet to be studied. Mango and guava can also help improve hair health. They are rich in vitamins A and C.
These vitamins help stimulate hair growth. They also help with sebum production, promoting healthy hair. Other tropical fruits like cherries and grapes can also help improve hair health.
12. Whole Grains
Biotin is found in cereal grains and can help reduce hair loss caused by a biotin deficiency. Whole grains also contain zinc, iron, and B vitamins. These nutrients can also improve hair health.
13. Chicken
The protein in chicken helps strengthen hair follicles and aids in hair growth. Chicken is rich in iron, which helps red blood cells deliver oxygen to all parts of your body. Chicken contains ferritin, which stores iron.
The presence of ferritin in red meat can also make it an ideal food for healthy hair. However, further research is needed in this regard.
14. Yogurt
Unsweetened yogurt is not only full of protein but also rich in probiotics. Probiotics are good bacteria that help your body absorb nutrients. Greek yogurt is rich in vitamin B5. Vitamin B5 may aid hair growth, though more research is needed.
You can consume yogurt as a topping for soups and chilies or as a spread for bread or crackers. You can also have them with nuts, seeds, or berries for breakfast.
15. Beans
Beans are a rich source of protein which is essential for hair growth. They also contain zinc, iron, and biotin. Soy contains spermidine, an important compound that prolongs the active phase of hair growth.
Fats, vitamins, and minerals are very important for maintaining healthy hair. In the following sections, you will discover the importance of these nutrients and their food sources.
Nutrition For Hair Growth
Vitamin E
Vitamin E has antioxidant properties that protect against oxidative stress. In one study, patients with alopecia (uneven hair loss) experienced a 34.5% increase in hair growth after vitamin E supplementation. Avocados, sunflower seeds, almonds, spinach, broccoli, wheat germ, and hazelnuts are rich in vitamin E.
Vitamin D
Vitamin D plays a major role in hair production and can also help create new hair follicles. Your body produces vitamin D when exposed to sunlight. It is also available in salmon, cod liver oil, mushrooms, and certain fortified foods.
Vitamin C
Vitamin C supports the production of collagen in the body, which is involved in the structural makeup of your hair. Oranges, guava, black currants, broccoli, papaya, strawberries, blueberries, bell peppers, kiwi, tangerines and sweet potatoes are rich sources of vitamin C.
Iron
Foods with iron are essential for supporting healthy hair growth. Iron helps red blood cells to carry oxygen to body cells. Iron deficiency anemia is a common cause of hair loss in many women. Food sources of iron include clams, oysters, eggs, lentils, red meat and spinach.
omega-3 fatty acids
Omega-3 fatty acids play a major role in hair growth. They also keep your scalp and hair hydrated. Fatty fish such as salmon, trout, herring, sardines, mackerel, flaxseeds, avocados, chia seeds, oats, walnuts, and pumpkin seeds, are rich sources of omega-3 fatty acids.
Biotin
Biotin is a water-soluble B vitamin that supports hair growth. Food sources of biotin include liver, egg yolks, yeast, and whole grains.
Zinc
Zinc is a trace mineral that helps hair growth and repair. Zinc deficiency can cause a dry and flaky scalp. However, anecdotal evidence suggests that excess zinc intake (>40 mg daily) can cause hair loss. Whole grains, oysters, spinach, fortified cereals, lentils, eggs, and pumpkin seeds are rich sources of zinc.
Niacin
These B vitamins can also play a role in hair growth. Anecdotal evidence shows that it supports moisture balance for a healthy scalp. Food sources of this vitamin include eggs, nuts, mushrooms, tuna and beef.
We look at foods that can boost your hair growth. There are also certain foods, that can negatively affect your hair growth. Check them out in the following sections.
Foods To Avoid For Healthy Hair Growth
Alcohol
Alcohol consumption lowers zinc levels in the body, leading to zinc deficiency. This can cause hair loss.
Sugar
Moderate consumption of sugar does not necessarily cause hair loss. However, excess intake through cakes, white bread and pasta, pastries, and other refined starches can cause hair loss. Further studies are needed in this regard.
Other Factors Affecting Hair Growth
Some of the other factors that can affect hair growth include aging, stress, thyroid problems, childbirth, menopause, genes, chronic disease, and malnutrition.
Nutrition is essential for keeping your mane healthy and promoting its growth. However, some lifestyle tips can also prove useful for nourishing your hair and strengthening hair follicles. Check out the infographic below for easy-to-follow everyday tips to boost hair growth.
The adage “You are what you eat” couldn't be truer for hair. Eating healthy and nutrient-rich food will make your hair beautiful and strong. In fact, in most cases, hair loss is caused by a lack of nutrients that can be easily treated.
The best foods for hair growth are eggs, green leafy vegetables, avocados, berries, fish, legumes, nuts, oysters, whole grains, sweet potatoes, tropical fruits, whole grains, chicken, yogurt and nuts. -beans. These foods contain vitamins, minerals, protein, and other nutrients essential for healthy hair growth. You must avoid alcohol and sweets to make your hair looking luscious.