Achieving luscious, healthy hair involves more than just the right shampoo and conditioner. The foods you eat can play a significant role in the health and growth of your hair. Here are 14 of the best foods you can incorporate into your diet to stimulate hair growth.
1. Eggs
Eggs are an excellent source of protein and biotin, two nutrients that are essential for hair growth. Hair follicles are mostly made of protein, and a lack of protein in the diet has been shown to promote hair loss. Biotin is necessary for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Consuming eggs is an easy way to ensure you get these essential nutrients.
2. Berries
Berries are loaded with beneficial compounds and vitamins that may 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. Additionally, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
3. Spinach
Spinach is packed with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum, an oily substance that helps moisturise the scalp to keep hair healthy. Spinach is also an excellent plant-based source of iron, which is essential 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 may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. A study in 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. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.
5. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. One medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs. Vitamin A promotes the production of sebum, which helps keep hair healthy. Moreover, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing.
6. Avocados
Avocados are delicious, nutritious, and a great source of healthy fats. They are also an excellent source of vitamin E, which may 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 neutralising free radicals. In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.
7. Nuts
Nuts are tasty, convenient, and contain a variety of nutrients that may promote hair growth. For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs. What’s more, they also provide a wide variety of B vitamins, zinc, and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss. 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.
8. Seeds
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may 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 wide variety of hair-healthy B vitamins. Moreover, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
Incorporating these nutrient-rich foods into your diet can help ensure your hair stays healthy and strong. For more personalised beauty and hair care tips, consider consulting with The Zara professional makeup artist London, also a Makeup Artist near you. By following expert advice and maintaining a balanced diet, you can achieve the hair growth and health you desire.
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