Many people want strong and healthy hair, especially as they get older.Interestingly, your hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per annum. How briskly it grows depends on factors like age, health, genetics, and diet.
Although you can’t change factors like age and genetics, diet is one thing you’ve got control over. In fact, consuming a diet lacking the proper nutrients can cause hair loss.
On the opposite hand, eating a diet with the proper nutrients can help promote hair growth, especially if you’re experiencing hair loss thanks to poor nutrition.
1. Eggs
Eggs are an excellent source of protein and biotin, two nutrients that will promote hair growth.
Eating adequate protein is vital for hair growth because hair follicles are made from mostly protein. a scarcity of protein within the diet has been shown to market hair loss.
Biotin is important for the assembly of 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 a biotin deficiency
However, biotin deficiencies are uncommon if you consume a diet . there’s little evidence to point out healthy people enjoy consuming more biotinEggs also are an excellent source of zinc, selenium and other hair-healthy nutrients. This makes them one among the simplest foods to consume for optimal hair health
2. Berries
Berries are loaded with beneficial compounds and vitamins which will promote hair growth.
This includes vitamin C, which has strong antioxidant properties.Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally within the body and therefore the environment.
For example, 1 cup (144 grams) of strawberries provides a powerful 141% of your daily vitamin C needs.
Also, the body uses vitamin C to supply collagen, a protein that helps strengthen hair to stop it from becoming brittle and breaking.
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss
3. Spinach
Spinach may be a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which can promote hair growth.
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to stay hair healthy
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs
Spinach is additionally an excellent plant-based source of iron, which is important for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair
4. Fatty Fish
Fatty fish like salmon, herring, and mackerel have nutrients that will promote hair growth.
They are excellent sources of omega-3 fatty acids, which are linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids also as antioxidants reduced hair loss and increased hair density
Another study found that taking an animal oil supplement significantly reduced hair loss and increased hair growth in women with thinning hairHowever, there are only a couple of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is additionally an excellent source of protein, selenium, vitamin D3 and B vitamins, nutrients which will help promote strong and healthy hair
5. Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene. The body converts this compound into vitamin A , which is linked to good hair health.A medium sweet potato (about 114 grams) contains enough beta-carotene to supply quite fourfold your daily vitamin A needs.
Research has shown that vitamin A promotes the assembly of sebum, which helps keep hair healthy.What’s more, vitamin A could also speed up the speed of hair growth and encourage the expansion of thicker hair, all while preventing other hair follicles from regressing
6. Avocados
Avocados are delicious, nutritious and an excellent source of healthy fats.They are also a superb source of vitamin E, which can promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs.
Like vitamin C , vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months
Vitamin E also protects areas of the skin, just like the scalp, from oxidative stress and damage. Damaged skin on the scalp may result in poor hair quality and fewer hair follicles
What’s more, avocados are an excellent source of essential fatty acids. These fats can’t be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss
7. Nuts
Nuts are tasty, convenient and contain a spread of nutrients that will promote hair growth.
For example, an oz (28 grams) of almonds provides a powerful 37% of your daily vitamin E needsWhat’s more, they also provide a good sort of B vitamins, zinc and essential fatty acids. A deficiency in any of those nutrients has been linked to hair loss
Nuts have also been linked to a good sort of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart condition
This makes nuts a superb and straightforward addition to your diet.
8. Seeds
Seeds deliver a huge amount of nutrients with relatively few calories. Many of those nutrients can also promote hair growth. These include vitamin E , zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a good sort of hair-healthy B vitamins.What’s more, certain seeds like flaxseeds and chia seeds 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 more omega-3 fatty acids than half a fillet (178 grams) of salmon
However, flaxseeds provide a kind of omega-3 carboxylic acid that’s not employed by the body as efficiently because the omega-3s found in fatty fish. Nonetheless, it’s an excellent addition to the diet.
In order to urge the widest sort of nutrients, it’s best to consume a mix of seeds.
9. Sweet Peppers
Sweet peppers are a superb source of vitamin C , which can aid hair growth.
In fact, one yellow pepper provides nearly 5.5 times the maximum amount of vitamin C as an orange
Vitamin C helps promote collagen production, which may help strengthen your hair strands. It’s also a robust antioxidant, which may protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. it’s been linked to hair loss and therefore the graying of hair What’s more, sweet peppers also are a superb source of vitamin A.
This vitamin may help speed up hair growth while stimulating the assembly of sebum, which helps keep hair healthy.
10. Oysters
Oysters are one among the simplest food sources of zincZinc may be a mineral that helps support the hair growth and repair cycleA lack of zinc within the diet may promote telogen effluvium, a standard but reversible sort of hair loss caused by a scarcity of nutrients within the dietStudies have shown that taking a zinc supplement can reverse the consequences of hair loss caused by a deficiency disease However, taking an excessive amount of zinc could also promote hair loss.
That’s why getting zinc from foods like oysters could also be better than taking supplements, since foods provide zinc in small but healthy doses
11. Shrimp
Shrimp are popular shellfish rich in many nutrients that have the potential to market hair growth.
For example, shrimp are an excellent source of protein, B vitamins, zinc, iron and vitamin D . A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs
Interestingly, studies have linked vitamin D3 deficiency to hair lossDespite being very low in fat, shrimp also provide alittle amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids are linked to improved hair growth
12. Beans
Beans are an excellent plant-based source of protein, which is important to hair growth.
Like oysters, beans are an honest source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs They also provide many other hair-healthy nutrients, including iron, biotin and folateOn top of of these benefits, beans are highly versatile and cheap , which makes them a simple addition to the diet.
13. Soybeans
Studies have shown that compounds in soybeans may promote hair growth. one among these compounds is spermidine, which is abundant in soybeansFor 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 a follicle stays within the anagen phase, the longer it’ll grow
Test-tube studies have also shown that spermidine promotes human hair growth
However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
14. Meat
Meat may be a staple in many people’s diet and is rich in nutrients which will aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked beefsteak provides the maximum amount as 29 grams of protein
Red meat, especially, is rich during a sort of iron that’s easy to soak up . This mineral helps the red blood cells deliver oxygen to all or any cells within the body, including hair folliclesDeficiencies in protein and iron are linked to hair loss
The Bottom Line
What you eat can have an enormous effect on the health of your hair.A lack of the proper nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may hamper hair growth or maybe cause hair loss.
Fortunately, correcting a deficiency in any of those nutrients may help treat hair loss and promote the speed of hair growth.If you think that you’re lacking any of those nutrients, try adding a number of the above foods to your diet.
Read More: Diet for Hair & Skin
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