Best Foods for Hair Growth: What to Eat, Drink & Avoid
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Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
Aloe gel or oil
Foods to eat for Scary Thick, Long Hair - Poosh
Foods to eat for Scary Thick, Long Hair.
Posted: Tue, 31 Oct 2023 12:02:41 GMT [source]
Vitamin E has antioxidant properties that aid in fighting the effects of free radicals in the body, more so around the skin. The damage to the skin caused by the free radical can contribute to thinning hair and weak hair (source), leading to increased breakage (source). Biotin deficiencies are rare for people that eat a balanced diet, and there is little evidence that proves such individuals can benefit from increasing their biotin intake. There are certain things that you should understand when you are making dietary changes to become healthier and improve your hair growth. When it comes to healthy hair, lately there's a lot of buzz about biotin -- a nutrient found in egg yolks. Pumpkin seeds contain zinc, which is thought to prevent hair loss, according to the International Food Information Council Foundation.
Fatty fish for omega-3 fatty acids and protein
Biotin is a B vitamin that can help support hair growth,” she explains. Foods for hair growth provide an adequate quantity of essential nutrients like proteins, vitamins, and minerals. These nutrients boost hair and scalp health and stimulate the production of keratin that constitutes hair strands. Our balanced diet for hair growth can also provide adequate nourishment to improve blood supply to the hair roots during the growth phase. Salmon is also an excellent source of omega-3 fatty acids, a key nutrient for healthy hair.
Healthy Foods That Help Hair Growth
Beans and lentils are excellent sources of plant-based protein, B vitamins, zinc, iron, and folate. They belong to a group of plants called legumes, which are full of nutrients. They can be especially helpful for boosting the protein and zinc intake of people following vegetarian and vegan diets. How fast and strong your hair grows depends on many factors like age, genetics, stress, and diet. While you may not be able to control things like your age and genes, you can eat a balanced diet full of nutrient-dense foods that support hair growth. Eggs also contain other nutrients, such as selenium and zinc, that promote hair health, and this means that eggs are among the best foods to consume if you want to have strong, healthy hair.
Green Peppers
A well-known immune-boosting mineral, zinc also plays a major role in skin and hair health. One review found that zinc deficiency was linked with alopecia, or hair loss, as did a 2019 article in Dermatology and Therapy and another 2017 review. The company says that the supplements promote hair growth, as well as nail and skin health. If you’re a meat-eater, you’ll be hard-pressed to find a more lock-loving menu addition than lean red meat. “Grass-fed beef is rich in iron and omega-3 fatty acids, both of which can help thicken hair and make it healthier and more luxurious,” says Dr. Youn.
This antioxidant helps prevent oxidative stress that may lead to hair loss,' says Gomer. Use avocados as a side with eggs or have some guacamole as a snack or meal component. 'Vitamin C is a water-soluble vitamin which has antioxidant properties that are protective of hair follicles and it is also a component in collagen production, which is vital for hair strength,' says Wheeler. You can also find hair growth serums that contain active ingredients that have been FDA-approved to promote hair growth, like minoxidil. The body also uses vitamin C to make a protein called collagen, which helps support the health of your scalp, hair follicles, and hair (Almonhanna, 2019).
Perfecting your hair care routine with hair growth oils, thinning hair shampoos, and more is sure to help your hair grow faster. But if you’re not considering the best foods for hair growth that you could be adding to your daily diet, you’re missing out. This means that eating foods high in antioxidants (substances that fight oxidation) is key when considering hair health and growth. Bioactive plant compounds, mostly found in plant foods are some of the best sources of antioxidants available to us.
The Best Supplement for Hair Growth, According to a Dietitian - Verywell Health
The Best Supplement for Hair Growth, According to a Dietitian.
Posted: Fri, 17 Nov 2023 08:00:00 GMT [source]
Beef liver is also rich in protein, copper, zinc, B12, and selenium, all of which help promote healthy hair growth. What’s more, salmon is one of the few foods that’s rich in vitamin D, an essential nutrient for hair health. Research suggests that vitamin D is required for a normal hair cycle and initiating the anagen or growth phase of the hair. Salmon also provides B12, a vitamin that’s involved in the growth of hair follicles. High in protein, (healthy) fat, and zinc, chia seeds are another great addition to your diet if you're looking to maintain healthy hair growth.
Sweet potatoes are high in vitamin A, biotin, and some vitamin C, says Prest, all of which are known to boost your hair growth. In some cases, a person may prefer a commercial product designed to treat or prevent hair loss. Anecdotal evidence suggests that various everyday ingredients, such as coconut oil, can help thicken and strengthen the hair. It is important to note that very little scientific evidence, if any, supports these treatments, and the effects may vary from person to person. A person can make a hair treatment to increase hair thickness from everyday products, such as eggs, olive oil, and avocados.
To determine the best foods for hair growth and hair health, it's helpful to know which vitamins and nutrients are important for the hair growth process. For example, consuming foods high in vitamin C, E, D, biotin, and zinc all play a role in hair growth. That being said, we wanted to get specific on what we can incorporate into our diet to get the locks of our dreams, so we tapped nutritionists and dietitians in addition to St. Surin-Lord. A lack of proper nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, may slow hair growth or cause hair loss. Just one ounce provides nearly half of your daily vitamin E requirement, plus some B vitamins, zinc, and essential fatty acids,' says Yawitz. Avocados are another moisturizing food for hair growth as they contain natural oils and both polyunsaturated and monounsaturated fatty acids8.
Vitamin C functions as a powerful antioxidant in the body and may help protect the hair follicle against oxidative stress. Vitamin C is also needed for the proper absorption of iron, a mineral that’s essential for hair growth cycle regulation. Though fish and meat are the main dietary sources of zinc, sunflower seeds are a great vegan and vegetarian option.
Styling the hair in certain ways can lead to hair loss over time, so a person might reconsider straightening or curling their hair or pulling it back frequently if their hair has lost thickness. Avocado is rich in vitamin E, and many people believe it to be a good moisturizer. Research from 2021 describes the importance of counseling for people experiencing hair loss. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!).
If you opt for canned sardines with bones, you’ll also get a big boost (about 325 mg) of calcium, which plays a significant role in keeping hair healthy. The best type of diet to get all these nutrients every day without even thinking about it is the Mediterranean-style diet, which is packed with fiber-filled produce, 100% whole grains and healthy fats. This style of eating also includes foods to support your gut microbiome, and having a healthy gut flora is essential for helping with nutrient absorption to bolster the hair, skin and nails. If you are looking for ways to add hair-healthy foods to your diet, start by eating more of these delicious meals. Oysters are a good source of zinc, a mineral that supports the hair growth cycle.
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