Foods that Promote Hair Growth and Health
Nutrition plays an important role in hair growth and health, nuts, eggs, fish, yogurt, whole grains, etc. can improve hair quality and growth. Read this article to learn more!
Hair is an integral part of the personality. Every person likes thick and dense hair. However, hair loss, hair thinning, grey hairs, etc. are rampant nowadays.
Many factors govern overall hair health such as genetics, nutrition, climate conditions, hair care, etc.
Improper nutrition is one of the major causes of hair health issues. Several macro- and micronutrients, vitamins, and minerals play important roles in hair health.
This article will discuss various nutrients and food sources required to improve hair quality, strength, and density.
Protein
Protein is the major macronutrient required for the growth and nourishment of hair. Keratin is a type of protein present in human hair.
Keratin forms the outer layer of human hair, nails, and skin.
Protein helps strengthen hair follicles and prevents them from damage.
If a person consumes less protein, the body prioritizes other vital body functions that require protein over hair nourishment causing hair damage.
Hair thinning, slow growth, split ends, etc. can be the symptoms of protein deficiency.
Generally, a person should consume around 0.8 to 1 gm of protein per kg of body weight, so an 80 kg person should consume at least 64 gm of protein daily.
Protein Food Sources for Hair Growth
The Following protein sources can help nourish, strengthen, and promote hair growth.
· Chicken, turkey, and other lean meats.
· Fatty Fish like tuna and salmon.
· Eggs
· Beans
· Nuts like almonds and walnuts
· Cottage Cheese
· Tofu, tempeh, and edamame
· Berries
· Spinach
· Sweet Potatoes
· Yogurt
Vitamin A
Vitamin A plays an important role in cell growth, leading to healthy and strong hair.
Sebaceous glands present in the scalp produce sebum, a natural oil that reduces the dryness and flakiness of the scalp. Vitamin A promotes the production of sebum.
Deficiency of Vitamin A can cause dry brittle hair.
The recommended amount of Vitamin A for adult men is 900 micrograms (mcg) and for adult women is 700 micrograms (mcg) daily.
Vitamin A Food Sources for Hair Growth
The following vitamin A food sources can help improve hair quality.
· Eggs
· Carrots
· Cod liver oil
· Fatty fish like salmon and tuna
· Cheese
· Butter
· Whole milk
· Oysters
· Red bell peppers
· Tomatoes
· Apricots
· Mangoes
· Beef and lamb liver
Vitamin C
Vitamin C helps to produce Collagen, a protein that promotes hair growth and strengthens it.
It helps in iron absorption, an essential nutrient for hair health.
Vitamin C acts as an antioxidant that neutralizes free radicals and protects the cells from damage. Excess free radicals cause oxidative stress which can damage hair follicles leading to hair loss.
Coiled-shaped or excessively bent hairs may be the symptom of Vitamin C deficiency.
The recommended amount of Vitamin C for adult men is 90 mg and for adult women is 75 mg daily.
Vitamin C food sources for Hair Growth
The following Vitamin C sources can be beneficial for hair strengthening and growth.
· Lemon
· Guava
· Kiwi
· Parsley
· Kale
· Papaya
· Strawberry
· Oranges
· Broccoli
· Black Currants
Vitamin D
Vitamin D also called the sunshine vitamin is essential for hair health. It promotes the growth of hair follicles.
Lack of Vitamin D can cause androgenic alopecia or male pattern baldness.
Vitamin D deficiency can also be the reason for alopecia areata, an auto-immune disease in which the body’s immune system mistakenly attacks hair follicles.
It is generally recommended to take 15 mcg of Vitamin D daily.
Vitamin D food sources for Hair Growth
The following foods are rich in Vitamin D and can help promote hair growth.
· Fatty fish like salmon, tuna, sardines
· Egg Yolks
· Red meat
· Liver
· Avocado
· Kiwi
· Bananas
· Figs
· Watermelon
· Mushrooms
· Spinach
· Sweet Potato
Vitamin E
Vitamin E has antioxidant properties. It protects cells from damage by neutralizing free radicals. It reduces the oxidative stress developed in the scalp.
Vitamin E improves blood circulation in the scalp. Proper blood circulation strengthens hair and promotes hair growth.
A dry and flaky scalp may be a symptom of vitamin E deficiency.
An adult should consume 15 mg of vitamin E daily.
Vitamin E food sources for Hair Growth
The following foods are good sources of Vitamin E and can help benefit hair growth.
· Almonds
· Avocados
· Sunflower seeds
· Spinach
· Wheat germ oil
· Pumpkin
· Asparagus
· Mangoes
· Red bell pepper
· Rice Bran oil
· Swiss chard
· Beet greens
Biotin
Biotin also known as Vitamin H or Vitamin B7 is a water-soluble vitamin that may support hair growth and prevent hair loss. However, more research is required regarding the role of Biotin in hair growth.
Biotin helps produce keratin protein that forms hair and nails. Keratin deficiency can cause hair damage and loss.
Biotin can help in cell growth and division which is necessary for healthy hair follicles.
Biotin deficiency may cause symptoms like skin rashes, hair loss, and brittle nails.
Adults should consume 30 micrograms (mcg) of Biotin daily.
Biotin Food Sources for Hair Growth
The following Biotin sources can be beneficial for hair growth and strengthening.
· Egg Yolks
· Salmon
· Sweet Potato
· Mushrooms
· Almonds
· Avocados
· Legumes
· Chicken and Beef Liver
· Sunflower seeds
· Bananas
· Broccoli
· Yeast
Vitamin B complex
Vitamin B complex is a combination of 8 vitamins, vitamin B1, B2, B3, B5, B6, B7, B9, and B12 that helps in several body functions including hair strengthening and hair growth.
Vitamin B12 and B9 help produce red blood cell which carries oxygen and nutrients to hair follicles for nourishment and growth.
Vitamin B5 helps make hair softer, and thicker and moisturizes dry and itchy scalp. It can prevent cellular aging and protect the hair follicles from dying.
Vitamin B9 helps the production of an essential amino acid called methionine that maintains hair color and prevents premature hair greying.
Vitamin B3 improves blood circulation to the scalp which is important for hair growth and nourishment.
Vitamin B complex food sources for Hair Growth
The following foods are rich in Vitamin B and can help hair growth and prevent hair fall.
· Eggs
· Fish
· Legumes
· Milk and dairy products
· Almonds
· Walnuts
· Whole Grains
· Avocados
· Spinach and Kale
· Yogurt
· Animal Liver
Iron
Iron deficiency is one of the most common nutrient deficiencies responsible for hair loss.
Iron plays an important role in hair growth and health. It helps the hemoglobin production that carries oxygen to the body’s cells aiding growth and nourishment. So, iron helps the hair follicle cells grow and repair.
Hair thinning and pattern hair loss can be the symptoms of iron deficiency.
Adult men should consume around 9 mg of iron daily and adult women should consume 15 mg of iron daily.
Iron-rich foods for Hair Growth
The following are the iron-rich foods that can be included in the diet for healthy hair.
· Chicken
· Beef
· Eggs
· Liver
· Oysters
· Spinach
· Lentils
· Peas
· Tofu
· Figs
· Dates
· Broccoli
· Raisins
· Almonds
· Flax seeds
Zinc
Zinc is an important mineral necessary for various bodily functions affecting hair health.
Zinc helps in cell division and cell proliferation which is important for hair growth.
It helps regulate testosterone and dihydrotestosterone (DHT) hormones that affect hair growth and loss.
Zinc slows the hair follicles' regression and accelerates their recovery.
Zinc has antioxidant properties that help reduce oxidative stress and promote hair growth.
It helps regulate thyroid hormone function, which is linked to hair health.
An adult man should consume 11 mg and adult women should consume 8 mg of zinc daily.
Foods rich in Zinc for Hair Growth
The following foods are rich in zinc and can promote hair growth and prevent hair loss.
· Red meat
· Shrimps
· Oysters
· Lentils
· Chickpeas
· Beans
· Pumpkin seeds
· Hemp seeds
· Almonds
· Cashews
· Milk
· Cheese
· Eggs
· Whole Grains
· Dark Chocolate
· Whole Grains
Selenium
Selenium is an important trace mineral that helps maintain healthy hair.
Selenium prevents dandruff formation as it kills the fungus that causes dandruff.
It has antioxidant properties so it neutralizes the free radicals that cause harm to the hair follicles.
Selenium helps regulate thyroid production which impacts hair growth and quality.
It can stimulate hair follicles and help promote hair growth.
Adults should consume 55 micrograms (mcg) of selenium daily.
Selenium-rich Foods for Healthy Hair Growth
The following foods are rich in Selenium and can be included in the diet for healthy hair.
· Fish
· Brazil Nuts
· Pork
· Beef
· Turkey
· Cottage cheese
· Eggs
· Brown Rice
· Mushrooms
· Spinach
· Milk
· Yogurt
· Lentils
Omega-3 fatty acids
Omega-3 fatty acid helps in the overall growth and nourishment of the hair.
It provides essential nutrients and protein to the hair follicles leading to healthy hair growth.
Omega-3 can help reduce inflammation, one of the main reasons for hair loss.
It can improve blood circulation in the scalp which is necessary for proper hair growth.
Omega-3 fatty acids can help reduce dandruff in the scalp.
It regulates the skin’s oil production, which can help reduce dryness and itchiness in the scalp.
An adult male should consume 1.6 gm and an adult female should consume 1.1 gm of omega-3 daily.
Omega-3 rich Foods for Healthy Hair
The following are the omega-3-rich foods that can promote hair growth.