9 Best Foods for Hair Growth No One Told You About
We all want strong and healthy hair. Our hair grows 1.25 cm per month. How fast it grows will vary depending on your age, genetics, and diet. So are there foods that promote hair growth?
Are you experiencing falling hair or thinning hair? This is expected especially as you grow older. Plus, you should consider your genetics.
You can’t control your age and genes. But you can control what you eat. If you eat food that lacks the right nutrients, then it can surely lead to hair loss.
So, Are There Foods That Promote Hair Growth?
They are high in nutrients known to promote hair growth — protein and biotin.
Remember that hair follicles are made of protein. This study showed that the lack of protein in the diet could promote hair loss.
Biotin is necessary to promote the proper production of keratin, which is a hair protein. It’s one reason you find biotin supplements for hair growth.
But it doesn’t mean that you take biotin supplements regularly to promote hair growth. Keep in mind that biotin deficiencies are rare. It only happens if you don’t consume a balanced diet.
Now, why eat eggs to promote hair growth?
Eggs are known to have hair-healthy nutrients, like zinc and selenium.
2) Fatty Fish
Your diet should include healthful fats, like omega-3 fatty acids. They are not only beneficial to your heart but also to your hair, skin, and eyes.
There are many good sources of omega-3 fatty acids but fish is the most common.
Fatty fish doesn’t only contain omega-3 but it’s also high in vitamin D, which is also known to promote hair health.
Researchers of this study found that fatty fish could boost hair growth as it increased protein activity in the body.
What fish to eat for hair growth?
Salmon, tuna, herring, mackerel, and sardines are the best sources of omega-3 fatty acids.
On the other hand, if you can’t eat fish because you’re a vegetarian, you may opt for plant-based sources. These would include walnuts, algae, seeds, and flaxseed oil.
This vegetable isn’t only great for your eyes but it’s also loaded with nutrients that can promote hair growth.
Spinach is a good source of vitamin A that helps your skin glands in producing sebum, which moisturizes your scalp so your hair appears healthy.
In addition to vitamin A, spinach is also a plant-based source of iron. And this mineral is known to promote hair growth.
Iron helps in carrying RBC throughout the boy to jump-start metabolism and help hair growth and repair.
4) Brazil Nuts
They are nuts high in selenium, which can help boost hair growth.
Selenium is one of the most important minerals that is involved in hair growth.
But you can’t take it in excess. If you do, the opposite will happen. That is, too much selenium can cause hair loss and brittle hair.
The upper limit for this mineral is 400 mcg.
If you are already taking a selenium supplement, you may want to skip Brazil nuts. These nuts contain 69 mcg per nut.
But Brazil nuts aren’t the only good sources of this mineral. Meat, eggs, milk, and bread are also great sources of selenium.
They are not only ideal for those who wish to lose weight. Avocados are known to contain healthy fats.
And as mentioned earlier, healthy fats can help in hair growth.
Avocados are also high in vitamin E, which also promotes hair growth. This vitamin is an antioxidant that combats oxidative stress.
“In conclusion, this trial demonstrated that supplementation with tocotrienol capsules increases hair number in volunteers suffering from hair loss as compared to the placebo group. This observed effect was most likely to be due to the antioxidant activity of tocotrienols that helped to reduce lipid peroxidation and oxidative stress in the scalp, which is reported to be associated with alopecia.”
6) Vitamin-D Fortified Foods
Vitamin is also essential in improving hair growth. It’s also good for nerve, muscle, and immune system functions.
Choose to eat fortified foods to give you enough vitamin D.
- Orange juice
- Soy drinks
- Breakfast cereals
7) Almond Butter
It’s rich in protein, healthy fats, and vitamins that are liked to hair growth.
However, the vitamin E content of almonds is the one that really keeps your locks lustrous.
Almond butter contains at least 3 mg of vitamin E. The recommended daily Vitamin E is 15 mg. In that case, if you eat almond butter, you’re on your way to healthy, thick hair.
On the other hand, if you don’t like eating almond butter, you may just consume regular almonds.
8) Greek Yogurt
It’s rich in protein. Greek yogurt is also high in vitamin B5, which can help you maintain healthy skin and hair.
What’s great about this yogurt is that you can add it to your smoothies or anything.
For example, you can make an avocado smoothie with Greek yogurt. These ingredients contain a high amount of protein and vitamins that can promote hair growth.
You may not be getting enough zinc. Deficiency in this mineral is shown to be related to hair loss.
Thus, if your hair is falling out or thinning, you may be deficient in zinc. Try eating oysters. Six oysters can already give you 30 mg of zinc.
But oysters aren’t the only good source of zinc. You can also eat meat.
Are there foods that promote hair growth? Yes, there are. 9 of them are listed below. But there are plenty more foods that are high in nutrients required to promote hair growth and maintain lustrous hair.
The main point here is that you need to eat a balanced diet to maintain healthy hair. If you lack some nutrients, it’s because you don’t consume the right foods.
You may also take supplements, but make sure to consult your physician about them.
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