Before adding dozens of anti-hair loss products into your hair care routine, make sure you create the environment for your hair to stay healthy from the inside out. Adding the required nutrients into your diet will improve hair health from the roots to the ends. It’s known that deficiencies in nutrients such as vitamins A, B, D, E, selenium, fatty acids, zinc, iron, folic acid, and proteins may slow down the hair growth cycle and cause hair loss. This study shows the role of vitamins and minerals in hair loss and how a lack of these may affect your hair.
According to the U.S Center for Disease Control, hair grows at a rate of 0.50 inches per month. This means the average person can expect to grow 6 inches of hair per year. However, a few factors influence how fast the hair grows, such as genetics, age, and diet. The one thing we have full control over is the alimentation. Missing the necessary nutrients for the hair can lead to severe hair loss. To hold on to that healthy hair, you need to stick to a diet that assures all the necessary nutrients. Also, you should consider replacing processed foods that are nutrient-poor with more natural foods. Many of these are loaded with artificial ingredients that may weaken your flora, which is vital for helping body to absorb the nutrients.
14 Foods To Stimulate Hair Growth
Approaching a healthy balanced diet not only gives you better hair, but it makes you more energic and healthy. These are the best 14 foods to introduce in your regular diet if you want to prevent or treat hair loss.
Eggs are rich in protein and essential nutrients that contribute to hair health, such as choline, selenium, zinc, and vitamins A, B12, and D. Two specific carotenoids found in eggs — lutein and zeaxanthin — also play a role in maintaining cellular health, especially in hair, skin, and eyes. Also, eggs are a rich source of proteins and biotin, two critical nutrients needed for healthy hair growth. Hair follicles are mostly made out of protein. For this reason, a lack of protein in your diet might lead to hair loss. One fermented egg contains about 13g of protein, which means 6% of the dietary reference intake (DRI). Also, biotin is required for keratin protein production, which protects the hair shaft.
Loaded with beta-carotene antioxidant that turns into vitamin A, sweet potatoes help protect against dull hair. Vitamin A encourages sebum production, which aids keep hair healthy and protects it from free radicals. Moreover, it’s believed that vitamin A could speed up the rate of hair growth while preventing other hair follicles from regressing.
Beans are another excellent plant-based sources of protein, indispensable for hair growth. They provide many other hair-healthy nutrients, including iron, biotin, and folate. Besides, beans are a great source of protein and zinc, all essential for optimal hair health. Together, they may help hair to grow. They are also rich in folic acid, one of the B-complex vitamins that help keep hair healthy and promote new hair growth.
Avocados contain biotin and vitamin E, a known powerful antioxidant that promotes hair growth. Vitamin E helps promote hair growth. This research shows the effect of taking vitamin E supplements for eight months upon hair loss. Moreover, it aids in protecting the scalp from external factors and oxidative stress — damaged or dry scalp can lead to weakening the hair, making it prone to fall. Apart from being so delicious, avocados are a potent source of healthy fatty acids that cannot be produced by the body but are required for building blocks of the cells.
Spinach is packed with iron, magnesium, and folate. Plus, the vitamin C in these leafy veggies helps to protect the cell membranes of hair follicles. It also contains vitamin A which helps the skin glands to produce sebum. You need it to maintain moisture in the scalp, preventing it from becoming dry and itchy, which may lead to hair breakage. Spinach is rich in iron, and we already know that an iron deficiency can cause hair loss.
Although carrots are known for improving your eyesight, these veggies may also boost hair health. Carrots contain vitamins A, B1, B2, B3, B6, C, and K, and nutrients such as potassium, fiber, and phosphorus that are able to strengthen the hair and maintain a healthy scalp.
Grapes contain polyphenolic compounds with antioxidant properties, ideal for anyone who wants to neutralize free radicals and keep hair healthy. OPC found in grapes helps prevent dihydrotestosterone production, which is the most critical factor in hair loss and stimulates new hair to grow. Furthermore, the antioxidants found in grapes promote better scalp health, fight free radicals, and prevent hair breakage while treating split ends.
Berries contain a lot of beneficial compounds and vitamins that might promote hair growth. Among them, we count vitamin C, which has powerful antioxidant properties. These have the role of protecting the hair follicles against free radicals. Vitamin C is required by the body to produce collagen and helps the body to absorb iron, needed to prevent hair loss.
Nuts and Peanuts
Again, vitamin E is indispensable in any diet if you want to offer the hair nutrients that will keep it healthy and help it grow. For instance, 30g of almonds provide about 37% vitamin E of your DRI. Furthermore, nuts provide zinc, B vitamins, and essential fatty acids needed by the hair to strengthen and grow. Because peanuts are super filling, they are an ideal swap for meat if you are vegetarian or vegan. Even more, peanuts are a significant source of biotin, known to both stimulate hair growth and prevent hair loss.
Seeds are an excellent source of nutrients that may promote hair growth, such as vitamin E, selenium, and zinc. One ounce of sunflower seeds contains about 50% of the daily vitamin E needed, including also various B vitamins. Chia seeds are full of omega-3s, fiber, and antioxidants and are considered a complete protein that can help promote healthy hair. Flax seeds are rich in polyunsaturated fatty acids that can promote nourishment to the scalp, preventing dryness, and itching. You can add flax seeds to your yogurt, add some to your smoothie, or simply add them to any baked food recipes. However, to get the most extensive variety of nutrients, it’s best to consume a mixture of seeds.
As a super-rich source of omega-3 fatty acids and protein, salmon can help keep your hair healthy. A few studies suggested that omega-3 fatty acids may promote hair growth, even though more research is needed. Fatty fish like salmon, mackerel, and herring contain nutrients that may encourage hair to grow. This research shows that a 6-month supplementation with omegas 3 & 6 and antioxidants act efficiently against hair loss in improving hair density in women.
Oysters are among the richest zinc sources, the mineral that supports the hair growth and regeneration cycle. Extreme zinc deficiencies can cause hair loss, so if you don’t want that, keep up the zinc level in your body. As overtaking zinc might have the opposite effect, it may be more convenient to take your zinc dose from oysters than supplements.
Sardines and Shrimp
Since sardines contain omega-3 fatty acids and vitamin D, they’re a great way to promote hair growth and healthy-looking hair, as well as hydrate it. Keep in mind that sardines in water are a better option than in oil, as they contain lower amounts of cholesterol and fat.
Shrimps are also rich in many nutrients that have the potential to promote hair growth. For instance, shrimp are a great source of protein, B vitamins, zinc, iron, and vitamin D, and provide a small amount of omega-3 fatty acids. As vitamin D deficiency has been linked to hair loss, it’s important to assure your body’s necessary dose.
Meat is rich in many essential nutrients for the body. Indeed, consuming the right amount of meat will positively impact the appearance of your hair. Women need about 0.36g of protein per pound of their bodyweight — this amounts to 46 grams per day for the average woman. If 100g of turkey meat contains 29g of protein, it provides about 65% of the DRI. Red meat is rich in iron, the mineral that helps oxygen to be delivered in the body, including the hair follicles.