Foods for hair growth: Most of us want strong and healthy hair, especially as we grow older. Interestingly, human hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year.
However it’s growth speed depends on certain factors like age, health, genetics and diet.
Although one can’t change factors like age and genetics. Besides diet is one thing you have control over.
Additionally, consuming a diet lacking the right nutrients can also lead to hair loss.
Moreover, on the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
what foods make hair grow quicker?
Well, the natural way to promote hair growth is by eating high-protein foods for Hair Growth. You need to make sure that your diet is balanced with beans, berries, whole grains, nuts, eggs, avocados, fish, and meat.
Foods for Hair Growth will make sure that your hair is healthy as well.
However, if you follow a vegan or vegetarian diet, make sure that you get enough protein through grains, nuts beans, and soy-based foods. If you wonder what foods make hair grow quicker, it’s very important that you select your food sources carefully.
Try to avoid full-fat dairy products and processed meat because they can lead to other health issues except for weak hair.
It’s also very important to take enough healthy carbs that are rich in fiber and full of nutrients such as vegetables, fruits, and whole grains. A healthy balanced diet will keep you and your hair growth healthy.
Moreover, your hair needs different nutrients in order to stay healthy and grow faster. In many cases, nutritional deficiencies are associated with hair loss. Factors such as your genetics, hormones, and age play a crucial role in hair growth.
However, optimal and balanced nutrient intake is also important. Below are vitamins and essential nutrients that may speed up the growing process and keep your hair looking healthy.
Vitamin C, D, E
Additionally, always remember that minerals and vitamins can be harmful if you’re not deficient. Its always suggested that you talk with your doctor to determine if you have a deficiency or not.
best food for hair growth:
So, Here is the list of the 14 best foods on the planet you can eat to promote hair growth. Follow this diet for healthy hair.
1. Berries, Foods for hair growth.
So, Berries are loaded with beneficial compounds and vitamins that promote hair growth. In Fact, berries are the best food for hair growth.
Berries include vitamin C, which has strong antioxidant properties. Additionally, Antioxidants can help protect hair follicles against damage from harmful molecules which are called free radicals.
These free radicals exist naturally in the body and the environment.
As an example, A 144 gm cup of strawberries provides an impressive 141% of your daily vitamin C needs.
Additionally, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
Furthermore, vitamin C helps the body absorb iron from the diet. A low iron levels may cause anemia, which has been linked to hair loss.
2. Eggs, Foods for hair growth.
Everyone knows that eggs are great sources of protein and biotin, two nutrients that may promote hair growth.
Eating a proper amount of protein is important for hair growth because hair follicles are made mostly of protein.
A protein deficit diet has been shown to promote hair loss.
Additionally, biotin is essential for the production of a hair protein named keratin, which is why biotin supplements are often marketed for hair growth supplements.
Moreover, research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
However, biotin deficiency is very uncommon if you consume a balanced diet.
Eggs are also a great source of selenium, zinc, and other hair-healthy nutrients. Which makes them one of the best foods to consume for optimal hair health and food good for hair growth.
3. Fatty Fish, Foods for hair growth.
Fatty Fish also called oily fish are the source of the best omega 3s fatty acids. Fishes like salmon, herring, and mackerel have nutrients that may promote hair growth.
Also, they are excellent sources of omega-3 fatty acids, which in addition have been linked to hair growth.
A meta-study over 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Wherever another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.
Fatty fish is also a great source of selenium, protein, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.
However, there are only a handful of studies on the topic of omega-3 fatty acids and hair growth. More deep studies are needed before health experts can make any recommendations about it.
4. Spinach, Foods for hair growth.
This healthy green vegetable that’s loaded with beneficial nutrients like iron, folate, and vitamins A and C, all of these nutrients which are linked to promoting hair growth.
Vitamin A helps the skin glands produce sebum, sebum is an oily substance that helps moisturize the scalp to keep hair healthy.
A 30 grams cup of spinach provides up to 54% of your daily vitamin A needs.
Spinach is a great plant-based source of iron, iron which is equally essential for hair growth.
Iron in the blood helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
Furthermore, iron deficiencies have been linked to hair loss.
5. Avocados, Foods for hair growth.
These are delicious fruit, nutritious, and a great source of healthy fats. Avocados are also an excellent source of vitamin E, which helps promote hair growth.
One medium size avocado (of about 200 grams) provides 21% of your daily vitamin E needs.
Vitamin E is also an antioxidant that helps combat oxidative stress by neutralizing free radicals.
In a meta-analysis, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.
Additionally, Vitamin E protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can also result in poor hair quality and fewer hair follicles.
Furthermore, these avocados are a great source of essential fatty acids. The fats cannot be produced by the body naturally, but are essential building blocks of your cells. A deficiency in these essential fatty acids has been linked to hair loss.
6. Nuts, Foods for hair growth.
Well, Nuts are convenient, very tasty and contain a variety of nutrients that help promote hair growth. As an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs.
Furthermore, they also provide a wide variety of B vitamins, essential fatty acids, and zinc. And as per studies, a deficiency in any of these nutrients has been linked to hair loss.
In addition, Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease.
This makes nuts an easy and excellent addition to your diet for healthy hair.
7. Sweet Potatoes, Foods for hair growth.
These are some of the best sources of beta-carotene, the human body converts this beta carotene into vitamin A, which is linked to good hair health.
A sweet potato (of about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs.
Several Studies have shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
Furthermore, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all these while preventing other hair follicles from regressing.
8. Sweet Peppers, Foods for hair growth.
Sweet peppers are a good source of vitamin C, which promotes hair growth. In fact, 1 yellow pepper provides nearly 5.5 times as much vitamin C as an orange.
Vitamin C which helps promote collagen production, which helps strengthen your hair strands. vitamin c is also a strong antioxidant, which can protect hair strands against oxidative stress.
As we know oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system.
Oxidative stress has been linked to hair loss and the graying of hair.
Furthermore, sweet peppers are also an excellent source of vitamin A. This vitamin A helps speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.
9. Oysters, foods for hair growth.
Oysters are probably one of the best food sources of zinc. Zinc that helps support the hair growth and repair cycle.
A shortage of zinc in the diet may promote telogen effluvium, which is a common but reversible form of hair loss caused by a lack of nutrients in the diet.
Research has shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency.
Equally important, taking too much zinc could also promote hair loss.
That’s why getting zinc from foods like oysters is better than taking supplements since foods provide zinc in small but healthy doses.
10. Seeds, foods for hair growth.
Seeds provide a massive amount of nutrients with relatively very few calories. Many of these nutrients also promote hair growth. These include zinc, vitamin E, and selenium.
As 28 grams of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins.
Furthermore, certain seeds like chia seeds and flaxseeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s even more omega-3 fatty acids than half a fillet (178 grams) of salmon.
Besides, flaxseeds provide a type of omega-3 fatty acid which is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it’s still a great addition to the diet.
In order to get the highest variety of nutrients, it’s always best to consume a mixture of seeds.
11. Beans, foods for hair growth.
Beans are a plant-based source of protein, and is essential to hair growth.
Just like oysters, beans are also a very good source of zinc, which aids the hair growth and repair cycle. A 100-gm serving of black beans provides 7% of your daily zinc needs.
They also provide many other hair-healthy nutrients, including biotin, iron, and folate.
Moreover, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.
12. Soybeans, foods for hair growth.
Several research have shown that compounds in soybeans may help promote hair growth. One such compound is spermidine, which is abundant in soybeans.
As an example , a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase.
The longer time a hair follicle stays in the anagen phase, the longer it will grow according to a study.
Even test-tube studies have shown that spermidine promotes human hair growth.
Furthermore, the research on spermidine and hair growth is fairly new, so more and detailed studies are needed before health experts can make recommendations on spermidine intake.
13. Meat, foods for hair growth.
Well, Meat is a staple in many people’s diets and is rich in nutrients that may help hair growth.
The protein present in meat aids growth and helps repair and strengthen hair follicles. A 100-gram serving of cooked sirloin steak provides as much as 29 grams of protein.
This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles.
Studies have shown that deficiencies in iron and protein have been linked to hair loss.
14. Shrimp, foods for hair growth.
Shrimp are generally shellfish rich in many nutrients that have the potential to promote and aid hair growth.
As an example, shrimp are a great source of B vitamins, zinc, protein, iron, and vitamin D. A 100-gram serving of shrimp provides 38% of your daily vitamin D needs.
Interestingly, studies have shown vitamin D3 deficiency to hair loss.
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. A healthy diet rich in omega-3 fatty acids has been linked to improved hair growth.
Best foods for hair growth, it is said that your diet can have huge effects on the health of your hair.
A diet lacking in the right nutrients may slow down hair growth or even cause hair loss in some cases.
Fortunately, having a proper and balanced diet rich in vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids may help treat hair loss.