The 14 Best Hair Growth Foods

Many individuals, particularly as they become older, desire thick and healthy hair. Your hair grows at a rate of around 0.5 inches (1.25 cm) each month and 6 inches (15 cm) per year. Age, health, genetics, and food all influence how quickly it develops.

Although you can’t alter things like your age or your heredity, you can manage your nutrition. In reality, a diet deficient in essential nutrients might cause hair loss. Eating a well-balanced diet rich in essential nutrients, on the other hand, may aid hair development, particularly if you’re suffering from hair loss as a result of poor nutrition.

The 14 finest foods to consume to promote hair development are listed below:

#1 Eggs

Eggs are high in protein and biotin, two minerals that may help with hair development. Because hair follicles are largely formed of protein, eating enough protein is essential for hair development. Hair loss has been linked to a lack of protein in the diet.

Biotin is required for the creation of keratin, a hair protein, which is why biotin pills are often sold as hair development supplements. Biotin supplementation has also been found to increase hair growth in persons who are deficient in vitamin. Biotin deficiency is rare in those who eat a well-balanced diet. There is minimal evidence that ingesting additional biotin benefits healthy individuals. Eggs are also high in zinc, selenium, and other hair-nourishing elements. As a result, they’re one of the greatest meals to eat for healthy hair.

Summary: Eggs are high in protein and biotin, both of which are essential for hair health and development. Hair loss has been related to a lack of either of these nutrients.

#2 Berries

Berries are high in beneficial chemicals and vitamins, which may help with hair development. Vitamin C, for example, has potent antioxidant effects. Antioxidants may help protect hair follicles from damage caused by free radicals, which are destructive chemicals.

These compounds may be found in the human body and in the environment. 1 cup (144 grams) of strawberries, for example, offers 141 percent of your daily vitamin C requirements. Vitamin C is also used by the body to make collagen, a protein that helps keep hair from becoming brittle and splitting. Furthermore, vitamin C aids in the absorption of iron from the food. Anemia, which has been related to hair loss, may be caused by low iron levels.

Summary: Berries are high in antioxidants and vitamins, which may help to encourage hair development. Strawberries, for example, are high in vitamin C, which improves collagen formation and iron absorption, both of which may assist hair development.

#3 Spinach

Spinach is a nutritious green food that is high in folate, iron, and vitamins A and C, all of which may help with hair development. Vitamin A promotes the production of sebum by the skin glands. This oily material keeps hair healthy by moisturizing the scalp.

A cup (30 grams) of spinach may provide up to 54% of your daily vitamin A requirements. Spinach is also a good source of iron, which is necessary for hair development. Iron aids development and repair by assisting red blood cells in transporting oxygen throughout the body to fuel metabolism. Furthermore, hair loss has been connected to iron deficiency.

Summary: Spinach is high in folate, iron, and vitamins A and C, all of which may help hair grow. Hair loss may be caused by a lack of certain nutrients.

#4 Saturated Fat Fish

Nutrients found in fatty fish such as salmon, herring, and mackerel may aid hair development. They’re high in omega-3 fatty acids, which have been linked to increased hair growth. A study of 120 women revealed that taking an omega-3 and omega-6 fatty acid supplement with antioxidants decreased hair loss and enhanced hair density. In another research, women with thinning hair who took a fish oil supplement had a substantial reduction in hair loss and an increase in hair growth.

Only a few research on omega-3 fatty acids and hair development have been conducted. Before health professionals can offer any suggestions, further research is required. Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, all of which may aid in the growth of strong and thick hair. Salmon may be purchased online.

Hair Growth

Summary: Omega-3 fatty acids found in fatty fish such as salmon, herring, and mackerel have been related to increased hair growth and density. However, since there is so little research in this field, more is required.

#5 Sweet potatoes

Beta-carotene is abundant in sweet potatoes. This molecule is converted by the body into vitamin A, which is associated with healthy hair. A medium sweet potato (114 grams) has enough beta-carotene to provide four times your daily vitamin A requirements. Vitamin A boosts the production of sebum, which helps to maintain hair healthy, according to research. Furthermore, vitamin A may help to speed up hair development and boost the formation of thicker hair, all while avoiding the regress of other hair follicles.

Summary: Sweet potatoes are high in vitamin A, which aids in the synthesis of sebum. It also contains additional elements that may aid in the acceleration of hair growth.

#6 Avocados

Avocados are tasty, nutritious, and high in heart-healthy fats. They’re also high in vitamin E, which may help boost hair development. One medium avocado (about 200 grams) supplies 21% of your daily vitamin E requirements. Vitamin E, like vitamin C, is an antioxidant that neutralizes free radicals to help fight oxidative stress.

After taking a vitamin E supplement for eight months, persons with hair loss reported 34.5 percent greater hair growth, according to one research. Vitamin E also protects parts of the skin from oxidative stress and injury, such as the scalp. Damaged scalp skin may lead to poor hair quality and a reduction in hair follicles. Avocados are also a good source of vital fatty acids. The body cannot create these fats, yet they are necessary building elements for your cells. Hair loss has been related to a lack of necessary fatty acids.

Summary: Avocados are high in vitamin E, an antioxidant that may help you grow your hair. They’re also high in essential fatty acids, which are thought to be important for hair development.

#7 Nuts

Nuts are delicious, handy, and packed with nutrients that may aid hair development. An ounce (28 grams) of almonds, for example, offers 37% of your daily vitamin E requirements.

In addition, they include a range of B vitamins, zinc, and vital fatty acids. Hair loss has been related to a lack of any of these nutrients. Aside from hair development, nuts have been linked to a range of other health advantages, including decreased inflammation and a lower risk of heart disease. As a result, nuts are a great and simple way to add variety to your diet. Almonds may be purchased online.

Summary: Nuts are high in vitamins E, B vitamins, zinc, and vital fatty acids, all of which have been linked to hair development and a variety of other health advantages.

#8 Seeds

Seeds provide a lot of nutrients for a little number of calories. Many of these nutrients may also help you grow your hair. Vitamin E, zinc, and selenium are among them. Sunflower seeds supply almost half of your daily vitamin E requirements, as well as a range of hair-healthy B vitamins in one ounce (28 grams). Furthermore, certain seeds, such as flaxseeds and chia seeds, contain omega-3 fatty acids.

Flaxseeds provide 6,388 mg of omega-3 fatty acids in a 1-ounce (28-gram) intake. More omega-3 fatty acids than half a salmon fillet (178 grams). Flaxseeds, on the other hand, have a form of omega-3 fatty acid that isn’t as well absorbed by the body as omega-3s found in fatty fish. Regardless, it’s a fantastic supplement to any diet. It’s preferable to ingest a range of seeds to acquire the most diversity of nutrients. Sunflower, flax, and chia seeds are available for purchase online.

Summary: Seeds, like nuts, are high in vitamin E and other minerals that may help hair grow faster. Omega-3s, which have been related to hair development, are also found in several seeds.

#9 Sweet Peppers

Sweet peppers are high in vitamin C, which may help with hair growth. In fact, one yellow pepper has roughly 5.5 times the vitamin C content of an orange.

Vitamin C aids in the formation of collagen, which strengthens your hair strands. It’s also a powerful antioxidant that may help preserve hair strands from oxidative damage. When free radicals exceed the body’s antioxidant defense mechanism, oxidative stress ensues. It has been related to hair thinning and graying. Additionally, sweet peppers are a good source of vitamin A. This vitamin may aid hair development while also boosting sebum production, which keeps hair healthy.

Summary: Sweet peppers are high in vitamins A and C, two substances that help keep hair healthy and promote hair development.

#10 Oysters

Oysters are one of the finest sources of zinc in the diet. Zinc is a mineral that aids in the development and restoration of hair. A lack of zinc in the diet may contribute to telogen effluvium, a frequent but reversible type of hair loss caused by a nutritional deficiency.

Hair loss caused by zinc deficiency may be reversed by taking a zinc supplement, according to studies. Taking too much zinc, on the other hand, may cause hair loss. Because foods deliver zinc in modest but healthy quantities, acquiring zinc through meals like oysters may be preferable to taking supplements.

Summary: Oysters are one of the top food sources of zinc. This mineral is beneficial to hair development and restoration.

#11 Shrimp

Shrimp are popular shellfish that are high in nutrients that may help with hair development. Shrimp, for example, are high in protein, B vitamins, zinc, iron, and vitamin D. Shrimp delivers 38 percent of your daily vitamin D requirements in a 3.5-ounce (100-gram) meal (37). Vitamin D3 insufficiency has been related to hair loss in studies. Shrimp, despite their low-fat content, contains a minor quantity of omega-3 fatty acids. Omega-3 fatty acid-rich diets have been related to increased hair growth.

Summary: Shrimp are high in protein, B vitamins, zinc, iron, and vitamin D, all of which may help with hair development. They also include a little quantity of omega-3 fatty acids, which are beneficial to your health.

#12 Beans

Beans are a wonderful plant-based source of protein, which is necessary for hair development. Beans, like oysters, are high in zinc, which helps with hair development and restoration. Black beans supply 7% of your daily zinc requirements in a 3.5-ounce (100-gram) portion.  They also include iron, biotin, and folate, all of which are beneficial to hair (41). Aside from all of these advantages, beans are very adaptable and affordable, making them a simple addition to any diet. Online, you may get a variety of beans.

Summary: Beans are a good source of protein, iron, zinc, and biotin, all of which are important for hair health. They may help with hair growth when used together.

#13 Soybeans

Soybean chemicals have been demonstrated in studies to enhance hair development. Spermidine, which is common in soybeans, is one of these chemicals.

A spermidine-based dietary supplement, for example, was shown to extend the anagen period of active hair growth in a trial of 100 healthy persons. A hair follicle will develop for as long as it is in the anagen phase. Spermidine has also been found to enhance human hair development in test tubes. However, since the study on spermidine and hair development is still in its early stages, further research is required before health professionals can offer recommendations about spermidine use.

Summary: Soybeans are a good source of spermidine, a chemical that may help to extend the active phase of hair development.

#14 Meat

Meat is a mainstay in many people’s diets, and it’s packed with nutrients that may help with hair development. Meat protein promotes hair development by repairing and strengthening hair follicles. Cooked sirloin steak contains up to 29 grams of protein every 3.5-ounce (100-gram) meal (45). Red meat, in particular, is high in an easily absorbed form of iron. This mineral aids in the delivery of oxygen to all cells in the body, including hair follicles, through red blood cells. Hair loss has been related to protein and iron deficiencies.

Summary: Meat is a good source of protein, which is necessary for strong, healthy hair. Iron-rich red meat, in particular, may help with hair growth.

In Conclusion

What you consume may have a significant impact on your hair’s health. A lack of certain nutrients, such as vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and vital fatty acids, may cause hair loss or impede hair development. Fortunately, addressing a shortage in any of these nutrients may aid in the treatment of hair loss and encourage hair growth. If you believe you are deficient in any of these nutrients, consider including some of the items listed above in your diet.

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