We all want beautiful thick hair, but for many of us, it’s not as easy to grow. There are a lot of factors to consider when you’re trying to grow your hair, including genetics, hormones, mental health, and diet. In today’s article, we will be talking about the 26 best foods for hair growth according to experts.
Almond butter: If you want beautiful long hair, start eating almond butter for breakfast. It’s packed with nutrients that promote hair growth. The vitamin E present in almonds is particularly helpful. In one study, participants were given 100 milligrams of vitamin E, and the group saw their hair grow by 34 percent. When you eat just one tablespoon of almond butter, you’ll get around 4 milligrams of vitamin E. Your body needs only 15 milligrams a day, but before you start digging into the almond butter, remember that it’s high in calories as well, so eat moderately.
Tangerines: Not a fan of almond butter? How about some tangerines? You know why they’re so good for your hair? Vitamin C. It can help with iron absorption, and getting your daily dose of iron is very important to maintaining healthy hair. Research has found out that iron deficiency is closely related to hair loss. By eating tangerines regularly, you’ll get all the vitamin C you need for your body to absorb the iron.
Guava: We told you how good vitamin C is for your hair. If you don’t like the idea of tangerines, you can swap them for guavas. They’re high in vitamin C, and research has proven that vitamin C supplements are very helpful in boosting hair growth in women. The vitamin helps women who struggle with thinning hair. Guava has five times more vitamin C than oranges.
Red peppers: Red peppers are also packed with vitamin C. Eating half a cup of red peppers will give you more than enough. This is especially important considering your body doesn’t produce any vitamin C on its own.
Kiwi: Another delicious vitamin C fruit. If tangerines and guava don’t float your boat, maybe kiwi will. They’re delicious, healthy, and loaded with antioxidants. Kiwis can also help you avoid iron deficiency, which in turn prevents your hair from thinning.
Salmon: Another way to get healthy hair is to eat omega-3 fatty acids, and what’s better for this than good old salmon? Salmon is a great source of Omega-3s. It’s also packed with vitamin D. In one study, it was found that vitamin D can help stimulate hair follicles. Do you know what this means? Faster hair growth. Eating salmon on the regular can help prevent bald spots. Before you start eating salmon on a regular basis, remember there are healthier versions. Salmon salad is certainly better than eating fried salmon.
Clams: Clams are a great source of vitamin B12. Research has shown that B12 plays an important role in hair growth. If you eat just three ounces of clam, you’ll get as much as 1400 percent of the B12 your body needs every day.
Eggs: Eggs are a wonderful source of protein, vitamins, and minerals. They have all the nutrients you need to boost your hair growth. Eggs have a generous amount of biotin. Wondering why biotin gets us so excited? Well, it offers tremendous benefits to your hair. Experts say biotin can make your hair grow faster. It can also stop it from falling out. Eggs also have vitamin D, which makes sure your hair remains strong and shiny. In one study, it was seen that vitamin D can help create new hair follicles.
Oysters: Nutritional deficiencies can result in hair thinning. You need several vitamins and minerals to rock a perfect head of hair, and one of these essential minerals is zinc. Not having enough can make your hair fall out. Fortunately, experts have found that hair thinning caused by zinc deficiency is reversible. One of the best ways to get zinc is to eat oysters. Six oysters can get you as much as 30 milligrams. This is more than double the amount you need on a daily basis.
Spinach: Spinach is also packed with nutrients that can help your hair. This green leafy veggie has a high amount of iron and magnesium. There’s one more reason why spinach is great: it helps your hair produce sebum. Sebum makes sure your hair follicles are lubricated.
Oatmeal: Oatmeal is packed with important nutrients such as iron, fiber, and zinc. These nutrients help stimulate the growth of your hair. Want to add extra nutrition to your oatmeal bowl? Throw in some chia seeds. They have more protein than soybeans. Chia seeds along with your oatmeal will definitely make your hair look prettier.
Greek yogurt: Do you like yogurt? Now you have even more reason to eat it. Greek yogurt is another food source that can help your hair grow. It has various B vitamins, including vitamin B5, which can help keep your hair healthy.
Lentils: If you want longer hair, make lentils part of your diet. They’re packed with folic acid. Wondering why this is so important? It helps your body create red blood cells. These red blood cells transport oxygen to different parts of your body, including your scalp. This helps your hair grow healthy and strong.
Liver: We told you how iron deficiency can make your hair fall out. There’s another way to get your daily dose of iron, but it’s not as delicious. I’m talking about eating liver. I know not everybody’s into this idea, but you need to consider it. Liver is packed with iron and can help your hair grow.
Antioxidant-rich foods: Oxidative stress can be damaging to your hair. Our body produces toxins when exposed to pollution and UV rays from the sun. These toxins, also known as free radicals, damage cells in your body. This is known as oxidative stress. Experts claim that oxidative stress can trigger your hair to fall. The good news is that you can fix this by eating antioxidant-rich foods like blueberries. Blueberries are packed with antioxidants and vitamin B.
Barley: Barley is another food source packed with vitamin E. Just make sure it’s in your diet, and you’ll see an amazing improvement in your hair health. You can also include barley along with other food items that have similar nutritional value.
Walnuts: Walnuts are good for your brain. Do you know what else they’re good for? Your hair. Research has found that not having enough linoleic acid or alpha-linolenic acid can damage your hair. Fortunately, walnuts are a good source of both of these acids. Walnuts will help you fix all the damage your gorgeous hair has had to go through.
Carrots: Carrots have beta-carotene, which your body can use to convert into Vitamin A. This particular vitamin makes sure your hair remains lustrous and bouncy. Vitamin A also boosts sebum production.
Halibut: Researchers found diabetes to be one of the biggest reasons behind hair loss. You have to make sure your insulin levels stay normal if you want healthier hair. Magnesium can help with this, and how do you get more magnesium in your diet? By eating magnesium-rich foods like halibut. It’s one of the best sources of magnesium out there.
Shiitake mushrooms: Do you like mushroom soup? Maybe you need to have it a bit more. It’s going to help your hair. Shiitake mushroom is rich in copper. Research has shown copper is necessary to strengthen the keratin protein found in hair. It also makes sure your hair color stays in its natural state for a longer time. Eating one cup of cooked shiitake mushrooms will get you around 1300 milligrams of copper. This is as much as 145 percent of the amount your body requires on a daily basis.
Chickpeas: Chickpeas are great for your hair. They’re packed with folate, which can improve the functionality of your red blood cells. And how’s that good for your hair? An increase in red blood cells means there’s more oxygen transported to all of your organs, including your scalp. As a result, your hair growth will be faster.
Spirulina: Spirulina is packed with protein and magnesium. Spirulina also has copper, which strengthens keratin. Making it part of your diet can help with hair loss.
Marmite: Marmite isn’t just a delicious spread. It also helps improve your hair growth. Marmite is packed with folic acid. Even one serving can give you around 100 milligrams. This is about 25 percent of the folic acid women need on a daily basis.
Peanut butter: How about you swap the almond butter for peanut butter? It’s also a good source of vitamin E. The more vitamin E you consume, the better off your hair will be.
Black beans: Black beans are packed with lysine. This is an essential amino acid that helps your body absorb iron and zinc. Scientists conducted a study among women struggling with chronic hair thinning and hair loss. Results showed adding lysine to iron supplementation brought about significant improvement in the condition.
Fortified whole grain breakfast cereals: Cereals are a popular breakfast staple. You can use them to your advantage. The next time you go grocery shopping, go for a fortified whole grain breakfast cereals. These cereals can give you all the iron your body needs on a daily basis. With your iron levels in place, you won’t have to worry about thinning hair.
Your diet plays a huge role in your hair health. But what about other stuff? Surely there are other methods to regrow my hair. What if I don’t need to change my diet?
While diet is crucial to maintaining healthy hair, there are other things you can do to promote hair growth. First and foremost, avoid over-styling your hair. Heat damage from blow dryers, straighteners, and curling irons can cause your hair to become brittle and prone to breakage. Similarly, tight hairstyles like braids, buns, and ponytails can put too much tension on your hair and lead to hair loss. Try to keep your hair loose and natural as often as possible.
Another tip is to keep your scalp healthy. A clean and healthy scalp is essential for hair growth. You can do this by washing your hair regularly with a gentle shampoo. Avoid using harsh chemicals and hair products that can dry out your scalp and damage your hair. Instead, use natural products that are gentle on your hair and scalp.
Massage your scalp to increase blood flow and stimulate hair growth. Massaging your scalp with natural oils like coconut, olive, and castor oil can nourish your scalp and promote hair growth. Plus, it feels great and can be a relaxing and enjoyable experience.
Lastly, consider taking supplements to support your hair health. Vitamins and minerals like biotin, iron, and zinc can all help promote hair growth. Talk to your doctor or a nutritionist to see which supplements are right for you.