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Best Diet for Hair Growth
A healthy and long hair is everybody’s dream. To get this, we try different hair care products, hair masks, hot oil massage, and whatnot. Yet, we feel like the hairs are not growing or remain the same. This is where we think of different alternatives. The actual reason maybe something else. Yes, experts suggest that a well-balanced diet is essential for hair growth. Hair growth is happening from the roots, and so we need to have a healthy scalp and hair follicles. The food that we eat can help a lot and boosts hair growth. But this is a fact that many are not aware of. Our hair requires a lot of proteins, vitamins, and fats to keep them strong and healthy.
The American Academy of Dermatology suggests that people lose 50-100 hairs every day. Another fact is that hairs grow up to six inches in a year if they get proper nutrition and care. There are certain factors like age and genetics which cause hair fall. In fact, these are unchangeable, and diet is something which we can fully control over. But if you need to follow a proper diet for hair growth, you need to be aware of the best food for hair, vitamins, and nutrients.
Are you worried about your hair fall, don’t sweat it; just keep scrolling to learn the vitamins essential for healthy hair and the best foods to consume for hair growth.
Importance of Diet in Hair Growth:
It is a known fact that hair is the second-fastest-growing cell in our body, but we need to add proper nourishment to make it grow. Because of the expendable nature of the hair, an imbalance or nutritional deficit will end up in hair loss.
At the same time, you need to ensure that you are taking the nutrients in the right amount. The excess of specific vitamins or minerals can also result in hair loss. And so, it’s wise to get vitamins and necessary nutrients from a proper diet rather than taking supplements as it may exceed the required amount.
Best Vitamins Required for Hair Growth:
Our hair requires a lot of vitamins and nutrients for hair growth. Knowing them will help you to find apt foods good for hair growth:
- Vitamin A: It is very much essential in keeping the hair moisturized and for promoting hair growth. Some of the foods rich in Vitamin A are carrots, pumpkins, spinach, and sweet potatoes.
- B-Vitamins: It provides oxygen and nutrients to the scalp and stimulates hair growth. B-Vitamins can be easily received if you include meat, fish, almonds, and whole grains.
- Vitamin C: They are essential to make collagen, and they can also protect the hair from aging. All citrus fruits, strawberries, pepper, and guavas are a great source of vitamin C.
- Vitamin D: The deficiency of Vitamin D leads to severe hair fall. And so, it is very essential for hair growth. If you wanted to increase the vitamin D content, try to include mushrooms, fatty fish, egg, and cod liver oil in your diet.
- Vitamin E: It can help in reducing oxidative stress and promotes hair growth. The good sources of vitamin E are Almonds, spinach, avocados, and sunflower seeds.
- Iron: Iron deficiency causes severe hair fall. Some of the foods that are rich in iron content are eggs, red meat, spinach, clams, and oysters.
- Zinc: Foods that are rich in zinc can help in speeding up the hair growth process. Food that is high in zinc is beef, pumpkin seeds, oysters, and lentils.
- Proteins: Are very much essential for hair growth
- Biotin: It’s a B vitamin that helps to boost hair growth. The biotin deficiency can lead to thinning of hair and hair fall.
Best Foods to Include In Your Diet for Hair Growth:
Here is the list of foods that will help you to follow the best diet for hair growth;
Eggs are rich in proteins and biotin. These two nutrients are essential for hair growth, as the hair follicles are made of proteins. Well, biotin is needed for the production of keratin. Eggs also contain zinc, Vitamin D, and other nutrients, which are very important for hair growth.
- Sweet Potatoes:
They contain beta-carotene; the body converts it into Vitamin A, which is very important for hair growth. Vitamin A stimulates the production of sebum, which can keep the hair strong and healthy. Having foods rich in Vitamin A can make you grow faster and thicker.
Avocadoes are one of the favorite foods for many. They are not only delicious but also highly nutritious for the body and hair. It is a good source of healthy fats. Well, about its nutritional value, it’s highly rich in Vitamin E, an antioxidant, and aids in hair growth. Avocadoes are also a great source of fatty acids.
Many studies have proved that Vitamin E can contribute a lot to hair growth.
In addition, Vitamin E protects the scalp from oxidative stress. Keeping the scalp healthy and free from damages can boost hair growth.
- Oat Meal:
We all know the nutritional value of oats. Oats are fiber-rich food. They also contain iron, zinc, omega-3 fatty acids, and polyunsaturated fatty acids that stimulate hair growth, making them strong and thick. You may include a bowl of oats added with chia sees a breakfast for those who love strong hair.
Vitamin A foods are amazing for repairing dry and dull hair. It can stimulate the hair scalp to produce sebum. Carrots are a rich source of vitamin A. Similarly, you may try food in orange colors like sweet potatoes, pumpkin, and oranges to boost your hair growth.
Nutritionists claim that Vitamin B is very much needed for hair growth. They suggest grilled chicken is one of the best sources of vitamin B. And so the chicken is something which can be added to your diet for healthy hair.
Chickpeas are proteins with a higher level of folate content which is essential for keeping the hair strong.
- Peanut Butter:
This is one of the most favorite spreads for breakfast. Like almond butter, peanut butter is also high in Vitamin E. Adding peanut butter to your daily diet will help your hair too.
- Fatty Fish:
Doctors recommend adding healthy fats to your everyday diet. They contain Omega-3 fatty acids, which can be great for skin, hair, eyes, and heart. In addition, fish has a good source of vitamin D, another important vitamin that can make your hair grow faster.
Some researchers have found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, improved hair growth.
Salmon, Tuna, Mackerel, and Sardines contain the richest sources of omega-3 fatty acids.
Well, we all know the benefits of Spinach. It’s a treasure house of nutrients like iron, vitamin A, C, which are much-needed vitamins for moisturizing the scalp and keep the hair healthy.
It’s a superfood that is a great plant-based source of iron. Iron can help carry oxygen to the red blood cells to the body; this increases the metabolism and helps in hair growth.
Nuts contain a lot of nutrients which are the best food for hair in promoting hair growth. They are highly rich in B vitamins, fatty acids, and zinc.
Nuts like almonds are a great source of Vitamin E. Including the nuts can not only help in hair growth but also helps in reducing the risk of heart diseases and inflammation.
Soybeans are rich in spermidine, which prolongs the phase of hair growth called the anagen phase. Many studies have proved that spermidine can significantly promote hair growth.
Soybean provides great nourishment to the hair; it keeps the hair conditioned and improves its overall texture.
Shrimps are a great source of B vitamins, zinc, iron, vitamin D, and proteins which are very much needed for hair growth.
Though their fat content is low, shrimp provides omega-3 fatty acid in a smaller amount. As mentioned above, foods that are rich in omega-3 fatty acids are proven to increase hair growth.
Most people love meat. In fact, most of you include it in your regular diet. The proteins contained in the meats can help a lot in hair growth. In addition, they make the hair and the hair follicles strong.
While considering meat, red meat is a rich source of iron. This helps the red blood cells supply oxygen to the cells in the body and hair follicles.
As we all know, a rich plant-based diet can help a lot in stimulating hair growth. Beans are one of the food items which are high in the plant-based source of protein. In addition, they also contain zinc which helps repair and aids in hair growth.
Besides this, beans also provide essential nutrients like biotin, folate, and iron which are proven foods good for hair. They are easily available and inexpensive, and so it’s much easy to add to your diet.
Though they are not often available, it’s one of the best foods high in zinc. Zinc is not only helpful in hair growth but also in the repairing cycle. Zinc should be taken moderately, as taking too much can also lead to hair loss. It’s always best to get the zinc supplement from foods that are rich in zinc as they contain only healthy doses.
- Sweet peppers:
It’s a well-known fact that sweet peppers are rich in Vitamin C and Vitamin A. Vitamin C aids in collagen production and strengthens hair strands. Sweet peppers are also rich in antioxidants- which give protection to the hair strands from oxidative stress.
This vitamin-rich food strengthens the hair by producing sebum.
There are many lovers over here. Did you know? Berries are full of vitamins and compounds which are best in hair growth.
Being rich in Vitamin C and antioxidants, they give complete protection to the hair follicles and strands.
- Chia seeds:
Chia seeds are loaded with vitamins and minerals. They are rich in fat, zinc, and protein. In addition, they are incredibly high in antioxidants. You may consume it easily by adding a spoon to your morning breakfast.
- Greek Yogurt;
This is another magical food that aids in hair growth. They are loaded with vitamins, proteins, and zinc. You may try it quickly in different recipes like mixing with some chia and nuts, smoothies, etc.
As like any other citrus fruit, it has a lot of vitamin C- Which is a must in collagen production. They are also helpful in keeping your scalp healthy.
Seeds are loaded with essential nutrients that are good for your hair, body, and skin. And the best part is that they are low in calories.
Seeds contain Vitamin E, Selenium, and Zinc, which are much needed to stimulate hair growth.
Sunflower seeds are rich sources of vitamin E and B Vitamins. Similarly, chia seeds and flaxseeds are rich in omega- 3 fatty acids.
- Cruciferous Vegetables
Vegetables like broccoli are rich in folate. You can try foods that are rich in foliate if you are worried about thinning. They can help to repair and hair growth as well.
Foods to Avoid for a Healthy Hair:
Now you are aware of the foods good for hairs that are to be included in the diet for healthy and long hair. Similarly, certain foods have to be avoided for strong hair. Do you want to know what all are they? Here it is
- Starchy, refined grains.
What Does A Healthy Diet for Hair Consists of:
We have already discussed the necessary nutrients, vitamins, and food to eat for healthy hair. You can include diets with salads, fruits, vegetables, and nuts. By having them in portion, you will receive the required amount of necessary nutrients.
You may include protein-rich food for lunch and breakfast (Ex- fish, chicken, eggs, meat, etc.). Add up a portion of carbohydrates like oats, wheat, potatoes, rice, etc., along with these meals.
By following a healthy diet and lifestyle, you can quickly get smooth, strong, and long hair. Following a proper hair care routine with a well-balanced diet is the key secret to healthy hair.