Do you know the best foods for hair growth? Hey there, you can regrowth your hair by consuming these blessing foods on a regular basis. You just need to continue the process. Eating a diet rich in specific nutrients can lead to better body functioning. This, in turn, leads to some obvious signs of health, including shiny, stronger, and possibly longer hair.
Best Foods for Hair Growth
Interestingly, your hair grows about 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. The speed of hair growth depends on factors such as age, health, genetics, and food habit.
Although you can’t change factors such as age and genetics, diet is one thing that you can control. In fact, a diet lacking the right nutrients can lead to hair loss.
On the other hand, a balanced diet with proper nutrients can help promote hair growth, especially if you suffer from hair loss due to poor nutrition.
Curious to know what foods to eat for hair growth? We share the 13 best foods you can eat to promote hair growth naturally.
1. Walnuts for hair growth
Walnuts are packed-full of B-vitamin, Biotin or commonly known as vitamin B7 is touted to strengthen the hair, reduce hair fall, and improve hair growth.
According to a review published in a journal called Dermatology Practical & Conceptual, a lack of essential polyunsaturated fatty acids (omega-6 fatty acids) and alpha-linolenic acid (omega-3 fatty acids) can lead to hair changes including hair loss from hair, scalp, and eyebrows, as well as lightening hair.
To prevent any of this from happening to you or your hair, eat foods filled with linolenic and alpha-linolenic acids, such as walnuts.
2. Eggs for hair growth:
Eggs are a great source of protein and biotin, which are nutrients that may promote hair growth.
Adequate protein intake is important for hair growth because hair follicles are mostly made of protein. It has been shown that protein deficiency in the diet promotes hair loss (1).
Biotin is necessary to produce a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with biotin deficiency (2).
However, biotin deficiency is uncommon if you consume a balanced diet. There is little evidence to show that healthy people benefit from consuming more biotin (3).
Eggs are also a great source of zinc, selenium, and other healthy hair nutrients. This makes it one of the best foods for hair growth you consume for perfect hair health (4).
3. Amla is one of the best foods for hair growth
This ayurvedic superfood has been a part of traditional hair care rituals for centuries. The phytonutrients, vitamins, and minerals in amla help in increasing blood circulation in the scalp and stimulating healthy growth.
Vitamin C from amla produces collagen protein. Amla stimulates our hair growth and adds volume. Collagen replaces the dead hair follicle cells with new hair cells.
4. Spinach for healthy hair
This green leafy vegetable is a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids that are required for healthy hair growth.
You can consider this one of the best foods for hair growth because spinach is a healthy green vegetable packed with beneficial nutrients such as folate, iron, and vitamins A and C, which may promote hair growth.
Vitamin A helps the skin glands produce sebum. This oily substance helps to moisturize the scalp to keep hair healthy (5)
A cup (30 grams) of spinach can provide up to 54% of your daily vitamin A needs.
Spinach is also a great source of iron, which is necessary for hair growth. Iron helps red blood cells carry oxygen throughout the body to nourish metabolism and help grow and repair (6). What’s more, iron deficiency has been linked to hair loss.
5. Salmon fish for regrow hair
Salmon is an excellent source of omega-3 fatty acids that promote hair growth. It contains a huge amount of protein along with b vitamins, including B12, and several other minerals and vitamins. So it is considered one of the best foods for hair growth.
Fish like salmon, sardines, and mackerel are full of healthy omega-3 fatty acids. Your body does not enable to make these healthy fats on its own, so you have to get them from food or supplements. They help your body protect from disease, but you also need them to grow hair and keep it shiny and full as they are the best foods for hair growth.
Sprinkle this seasoning on oatmeal, toast, and coffee. It helps with blood circulation. This is what brings oxygen and nutrients to your hair follicles.
This is rich in zinc. When you don’t have enough of this mineral in your diet, you can have hair loss – even on your eyelashes. The cells that build hair depend on zinc to help it function at its maximum capacity. You can also find this mineral in beef, crab, lobster, and fortified cereals.
8. Guava to prevent split ends
This tropical fruit is rich in Vitamin C which protects your hair from breakage. One cup of guava contains 377 milligrams of vitamin C, more than four times the minimum recommended daily allowance. Bonus!
9. Dairy products
The proteins and fats in milk strengthen hair, while calcium promotes hair growth and helps prevent hair loss. Milk is also high in other hair-friendly nutrients like vitamins A, B6, biotin, and potassium.
10. Sweet potatoes for hair growth
Sweet potatoes are filled with an antioxidant called beta-carotene. your body turns beta-carotene into vitamin A. That helps protect against dry, dull hair.
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Creamy avocado provides vitamin E, which increases oxygen uptake, and improves blood circulation in the scalp to promote healthy hair growth.
Key nutrients that are rich in avocadoes are Vitamin E, potassium, omega-9, B vitamins, and folic acid. Eat a medium-sized avocado 2-4 times a week.
12. Green vegetables for hair
The best green vegetables for hair growth are broccoli, Swiss chard, spinach, lettuce, bell peppers, asparagus, tomatoes, carrot, and cabbage.
13. Red Peppers
Red peppers are listed as one of the best foods for hair growth. Half a cup of red pepper contains more than a full DV of vitamin C, an antioxidant necessary for hair growth and development and beyond.
Since the body cannot produce vitamins on its own, eating nutrient-filled foods is the first way to get repair and strengthen your hair.
What more? When vitamin C in red pepper coincides with dietary iron from something like spinach, the result is that your body can absorb iron more easily.
14. Onions for Hair:
Onion is a great source of iron, zinc, and Biotin. It prevents premature graying hair. Eating raw onions supports good hair.
Onions are rich in antifungal and antibacterial compounds that can let your hair free of infections and promote hair growth. Onions have a high sulfur level, which helps to prevent hair breakage and thinning. Sulfur is required for hair follicle renewal.
All the time foods are not sufficient, you can take some vitamins for hair regrowth
15. Regrowth of hair by consuming Foods fortified with vitamin D
Some research suggests that vitamin D may help improve hair growth
Vitamin D is also important for the functions of the nervous and muscular systems.
In most American diets, fortified foods provide the bulk of vitamin D. Some foods that tend to immunize include:
- Breakfast Cereal
- Orange juice
- Soy drinks
Other foods that contain vitamin D include:
- Fatty fish
- Beef liver
Beetroots contain lycopene which stimulates hair growth. Beetroot contains protein, iron, manganese, copper, Vitamin B6, and folic acid. More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.
17. Pumpkin seeds
These protein-rich seeds provide zinc, which supports cellular reproduction and boosts immunity, thus promoting hair growth.
Key nutrients that are rich in pumpkin seeds are zinc, iron, phosphorous, magnesium, manganese, copper, and protein. Eat up to 1 tablespoon per day. Combine with flaxseeds for a nourishing blend.
18. Green chili:
It is full of keratin and vitamin E. It promotes new hair follicles. Try to eat some green chilies every day.
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19. Oysters for hair:
Oysters are a pack of Zinc. It helps to regrow your hair. Zinc is a mineral that helps support hair growth and repair cycle of the hair(9).
Zinc deficiency in the diet may promote blood telogen, a common but reversible form of hair loss caused by nutrient deficiency in the diet (10). Studies have shown that taking zinc supplements can reflect the effects of hair loss caused by zinc deficiency (11).
However, eating too much zinc can promote hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements because foods provide zinc in small but healthy doses.
20. Sunflower seeds:
Sunflower seeds are loaded with Vitamin E. It enhances the blood flow to the scalp and helps to regrowth hair. Since sunflower seeds are an excellent source of vitamin E, eating a handful of them can help provide deep nourishment to the scalp and strands. Vitamin E is also known to promote blood flow, which may promote hair growth.
Almonds are rich in fatty acids and greatly help in improving the tensile strength and texture of the hair. Medical research shows that if you apply almond extracts before undergoing any chemical hair treatment is very effective, as it limits the pass-through of chemicals into the inner shaft of the hair strand.
Almonds are full of magnesium, which in turn is an essential mineral responsible for healthy hair. For this reason, patients suffering from hair loss are advised to supplement with almond oil. Almond oil is a thicker oil which makes it a popular choice when it comes to hair blends.
Experts unanimously agree with blanched and soaked almonds. Soaked almonds secrete digestive enzymes. You can add it in your best foods for hair growth list.
It is one of the most strengthening essential oils. Application to the scalp maintains hair strength from the roots, reducing hair loss and imparting a sleek, healthy shine.
Almonds are also rich in high Biotin content which regrowth hair very fast. You will see a good result in a month.
22. Foods for hair growth- Meat
Meat is an essential ingredient in many people’s diets and is rich in nutrients that may help hair growth.
The protein in meat helps to grow and helps repair and strengthen hair follicles. A 3.5-ounce meal (100 grams) of cooked sirloin steak provides up to 29 grams of protein.
Red meat, in particular, is rich in a kind of iron that is easily absorbed. This mineral helps red blood cells deliver oxygen to all cells in the body, including hair follicles (7).
It is clinically proven that deficiencies in protein and iron have been linked to hair loss (8).
23. Spirulina for hair
Spirulina is a kind of blue-green algae that is a freshwater plant. It is one of the most searched plants recently.
Spirulina contains incredibly high protein and nutrients and serves as a powerful boost to any vegetarian diet. This powerful strong food contains a lot of nutrients that our bodies need to survive and thrive. Spirulina has a remarkable nutritional value that leads to incredible health benefits.
According to Paula Simpson, a comprehensive nutritionist, biochemist, and co-founder of Zea Skin Solutions, “With 70% protein, fatty acids, and iron, Spirulina provides a synergy of nutrients needed to promote hair growth.”
What factors affect hair growth?
As people get older, they may notice that their hair does not grow as fast as before and that it is thinner. Some follicles may stop producing new hair, resulting in thinning or hair loss.
This results from a combination of genetics and natural aging processes. Hair columns also become more accurate and begin to lose color.
Birth, stress, thyroid conditions, and a health problem called alopecia can cause sudden hair loss. Eating a healthy diet, even a system designed to support hair growth, may not address genetic or systemic problems.
Apart from aging, disease, and genetics, malnutrition is one of the most common causes of hair loss. A healthy and balanced diet can help people maintain typical levels of hair growth and replacement. So intake the right foods for hair growth regularly.
A good habit of eating nutritious foods for hair growth can prevent these signs of unhealthy or damaged hair:
- Dryness of the hair
- A brittle texture
- a dull appearance
- a tendency to break easily
- Thin hair