The 20 Best Foods for Hair Growth

Best Foods for Hair Growth

All of us want strong and healthy hair. Our hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. Factors like age, health, genetics, and diet influence our hair growth. Although we’ve no control over our age and genetics, diet is the one thing that we can control. If you are experiencing hair loss then eating a balanced diet with the right nutrients can help to reduce and promote hair growth. The condition of your hair is an open sign of your inside health. 

The cells that make up each strand of hair need a regular supply of some key nutrients. Nutrients including Iron, Zinc, Protein, vitamin C, vitamin A, folic acid, biotin or B-Vitamin, niacin, vitamin D, vitamin E, Lysine, omega-3 fatty acids, and selenium have a great positive impact on your health and promotes hair growth. So, if you regularly consume foods that include these nutrients and minerals, it will supply your hair with all that it needs to remain shiny, lustrous and strong. Continue reading The 20 Best Foods for Hair Growth to know about the foods that include those key nutrients.

1 Eggs

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As hair follicles are made of mostly protein and whole eggs are an excellent source of protein and biotin, Eggs are one of the best foods for hair growth. A lack of protein in the diet has shown to promote hair loss. And Biotin is essential for the production of keratin, which is an important hair protein. Research has also shown that consuming more biotin can help promote hair growth. Eggs also contain zinc and selenium, two significant nutrients that promote hair growth with other hair-healthy nutrients.

2 Berries

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From blueberries to strawberries to grapes, berries are loaded with antioxidant vitamins and other beneficial compounds that not only promotes hair growth but also protect the hair follicles against free-radical damage. Grapes contain polyphenolic compounds with antioxidant properties and also Oligomeric proanthocyanidins (OPC). All of these nutrients help reduce cellular damage, prevent dihydrotestosterone production which is plays a great part in hair loss and stimulates the growth of hair follicles. The vitamin C provided by strawberries is used to produce collagen, a protein that helps strengthen hair and it’s also an iron absorption. 

3 Spinach & Other Dark Leafy Greens 

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Iron is one of the most essential minerals that our hair cells require. A deficiency of iron in the body may cause hair loss and many other issues. Because of the lack of iron oxygen, and nutrients do not get transported to the hair roots and follicles enough. This can hinder growth and make your strands thin. Dark leafy greens are rich in iron. Spinach is loaded with beneficial nutrients like folate, iron, and vitamins A and C. Vitamin A helps the skin glands to produce sebum which keeps our scalp moisturized. 

4 Fatty Fish & Liver

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Fatty fish like salmon, herring, and mackerel are an excellent source of omega-3 fatty acids, which have been linked to hair growth. They are a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that help promote strong and healthy hair. Salmon also reduces inflammation and benefit your central nervous system. Halibut is another fish that has been linked to healthy hair. It’s high in magnesium that helps the body maintain healthy insulin levels. And as diabetes has been linked to hair loss, if you are diabetic, Halibut could be a great option for you.

Another food that is high in iron is the liver. Just like spinach, soybeans, lentils, fortified grains, and pasta, the liver provides a great amount of iron to our body.

5 Sweet Potatoes, Carrots & Pumpkins

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Sweet Potatoes, Carrots & Pumpkins are some colorful veggies that are filled with nutrients that promote hair growth. Sweet Potatoes are loaded with beta-carotene which gives it the orange hue and a great source of vitamin A. vitamin A can protect against dry and dull hair. Sweet potatoes also have fiber and play a role in supporting immunity and healthy vision.

Carrots are loaded with vitamin A which is required for the growth of every cell. This helps the scalp in producing the natural sebum oil keeping the roots healthy.

Pumpkins are packed with iron and beta-carotene, the precursor to vitamin A. Pumpkins also include vitamins C and E that help repair your body’s cells from damage.

6 Avocados 

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Avocados are not only delicious but they are also a great source of healthy fats and Vitamin E. Vitamin E is a powerful antioxidant that promotes hair growth. Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage.

7 Nuts

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Nuts and nut butter are not only tasty but also filled with a variety of nutrients that may help your hair growth. Peanuts are a significant source of biotin. A ¼ cup serving packs up to 9 grams of protein, 4 grams of fiber, and a unique profile of antioxidants. An ounce of almonds gives an impressive 37% of our daily vitamin E requirements. They also provide a wide variety of B vitamins, zinc, and necessary fatty acids.

Nuts not only promotes hair growth but also reduce inflammation and a lower risk of heart disease. Brazil nuts are an excellent source of selenium. It is a mineral that may help boost hair growth keeping it thick. But the keep the intake amount in check as too much selenium can lead to hair damage and more health problems. Walnuts also provide a good amount of Omega-3 that has been linked to healthy hair.

8 Seeds 

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Seeds are low in calorie and filled with a huge amount of nutrients including vitamin E, zinc and selenium. Flax seeds are full of polyunsaturated fatty acids that help nourish your scalp and prevent dryness. Sunflower seeds provide a large amount of vitamin E and a wide variety of B Vitamins. Chia seeds and flax seeds provide a great amount of omega-3 fatty acids. Pumpkin seed also contains a lot of proteins with a good amount of iron and magnesium.

9 Sweet Peppers

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An excellent source of vitamins C and A is sweet papers. A yellow pepper gives nearly 5 times as much vitamin C as an orange. Vitamin C helps promote collagen production while vitamin A speeds up hair growth while stimulating the production of sebum. Red peppers are also a good source of Vitamin A, Vitamin C, Vitamin B-6 and small amounts of iron and magnesium. 

10 Oysters & clams

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Zinc is a mineral that helps support the hair growth and repair cycle and Oysters is a great source for this mineral. Zinc deficiency has been shown to cause hair loss. But too much consumption of Zinc can cause hair loss as well. This is what oysters a great source for the mineral than supplements.

Clams are rich in vitamin B12 which has been linked to promote hair growth, reduce hair loss, and slow down the graying process. According to researches, only 3 ounce serving of clams contains 1,402% of your daily value of vitamin B12.

11 Shrimp

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Shrimps are rich in many nutrients including protein, B vitamins, zinc, iron, and vitamin D. All of these nutrients have been linked to promoting hair growth. Researches have been linked to vitamin D3 deficiency to hair loss. Shrimp also consists of a small amount of omega-3 fatty acids which have been linked to improved hair growth.  

12 Meat

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Rich in nutrients, Meat is a staple in many people’s diets. The protein in meat aids growth and helps repair and strengthen hair follicles while red meat is rich in iron. This protein and mineral are essential for healthy, strong hair and hair growth.

13 Sardines

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Sardine is a type of fish that is filled with Omega-3 and vitamin D. Canned sardines are easily available and cheap. Buy them in water and not oil for the healthiest option. You add them to salads or can have them as an alternative to other fatty fish.

14 Buckwheat & Barley

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Food with 100% whole grains can help you amp up the fiber, zinc, iron, and B vitamins in your diet. Buckwheat is a nutritious gluten-free seed filled with key antioxidants and fiber.

Barley, on the other hand, is rich in vitamin E that can help your hair growth.

15 Chickpeas, Lentils, Beans, and Peas

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Chickpeas, Lentils, Beans, and Peas are together called pulses, the dry, edible seeds of veggies. Pulses are packed with plant-based protein and fiber. These filling items are full of folic acid, which is one of the B-complex vitamins that help to keep hair healthy and renew cells. 

Pulse-based products like Banza pasta and RightRice are a great and healthier alternative to the traditional refined-grain versions for a nutrition boost.

Beans have a good amount of zinc and also many other hair-healthy nutrients, including iron, biotin, and folate. A 100-gram serving of black beans provides 7% of your daily zinc needs while Soybeans are full of spermidine and other compounds that have been linked with hair growth.

16 Asparagus

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Asparagus or garden asparagus is loaded with B vitamins just like avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation as well as breaking down protein. Asparagus also consists of a good amount of Vitamin A, Iron, and Vitamin C.

17 Plain Greek Yogurt

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Unsweetened plain Greek yogurt contains tons of protein and as they are very versatile, you can incorporate them into a filling breakfast. Yogurt’s probiotics, which are good bacteria that help your body absorb nutrients. Greek Yogurt can help you to have those gorgeous locks. You should choose a brand that has five strains or more of bacterial cultures per 6-ounce serving.

18 Citrus & Tropical Fruits 

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Your body requires Vitamin C for iron absorption and citrus fruits are known for their good amount of vitamin C. One lime or an orange per day is plenty to get your daily dose of Vitamin C. Vitamin C is also needed for the production of collagen that contributes to thick hair growth. 

Kiwi is a great healthy and tasty option for a great amount of vitamin C. Tangerine is another fruit that provides you with Vitamin C and iron. Guavas, like tangerines, are also high in vitamin C that has shown to promote “significant hair growth in women with temporary hair thinning.” Mangos provide the mineral silica that helps to strengthen hair and promote hair growth along with vitamins A, B6, and C, folate.

19 Oatmeal & Fortified Food

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Whole Grains are loaded with Biotin. They are also rich with iron, zinc and B vitamins. Biotin is required for cell reproduction and plays an essential part in providing amino acids. Oats are beneficial because they are rich in iron, fiber, zinc, omega-3 fatty acids, and polyunsaturated fatty acids. These nutrients can help your hair to become thick and healthy.

Fortified foods are known to be rich in vitamin D. Fortified cereals and whole grains are also excellent sources of zinc as well as vitamin E and various B-vitamins.

20 Shiitake

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The shiitake is an edible mushroom that is loaded with copper and mineral. A cup of cooked shiitake mushrooms contains 1,299 micrograms of the mineral. Shiitake along with seaweed and sesame seeds are great sources of mineral that help hair maintain its natural color.

Some other foods that have also been linked with healthy hair are Spirulina, Marmite, Cinnamon, Kelp, and Common fig.

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