In order to maintain healthy hair you have to do more than just use the right shampoos and conditioners. Remember, nutrition is essential for hair health since hair follicles require certain vitamins, minerals, and proteins to grow strong and robust.
To dive into more details about hair growth we have consulted with Dr. Suchi Mishra and according to her incorporating the appropriate nutrients into your diet can greatly increase hair growth, improve hair texture, and prevent hair loss.
She has suggested some of the best foods for promoting hair growth and preserving overall hair health. Whether you have thinning hair or simply wish to improve the natural beauty of your hair, these nutrient-rich foods can help you achieve your hair goals.
Essential Nutrients That Are Good For Hair Growth
According to Dr. Suchi, to promote healthy hair growth and overall hair health, eat a well-balanced diet high in key nutrients. Here are the essential nutrients that play an important role in hair growth:
1. Protein
Hair is primarily made up of keratin, a protein. Adequate protein intake is crucial for hair strength and growth.
Sources: Lean meats, fish, eggs, beans, nuts, and dairy products.
2. Vitamin B7(Biotin)
Biotin is essential for the production of keratin and supports healthy hair growth.
Sources: Eggs, nuts, seeds, salmon, avocado, and sweet potatoes.
3. Iron
Iron helps red blood cells carry oxygen to the cells, including hair follicles, which is essential for growth and repair.
Sources: Red meat, spinach, lentils, fortified cereals, and tofu
4. Vitamin C
Vitamin C aids in the production of collagen, a structural protein important for hair strength. It also enhances iron absorption.
Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
5. Vitamin D
Vitamin D plays a role in creating new hair follicles and is important for hair cycle regulation.
Sources: Sunlight, fatty fish, fortified milk, and egg yolks.
6. Zinc
Zinc supports hair tissue growth and repair and keeps the oil glands around the follicles functioning properly.
Sources: Oysters, pumpkin seeds, beef, and chickpeas.
7. Vitamin E
Vitamin E is a powerful antioxidant that helps reduce oxidative stress in the scalp and supports hair growth.
Sources: Almonds, sunflower seeds, spinach, and avocados.
8. Vitamin A
Vitamin A is crucial for cell growth, including hair cells. It also helps the skin glands produce sebum, which keeps the scalp moisturized.
Sources: Sweet potatoes, carrots, pumpkins, and spinach.
9. Folic Acid (Vitamin B9)
Folic acid supports the production of red blood cells, which nourish the hair follicles.
Sources: Leafy greens, citrus fruits, beans, and fortified cereals.
10. Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, including those that contribute to hair health.
Sources: Nuts, seeds, whole grains, and dark leafy greens.
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Best Food For Hair Growth By Nutritionist
A well-balanced diet high in nutrients that promote hair growth is required to maintain healthy hair. Here’s a list of the most effective foods for hair growth:
1. Eggs
Eggs have high levels of protein and biotin, both of which are necessary for hair growth. Hair follicles are made up of protein, and biotin is required for the production of the hair protein keratin.
Nutrients: Protein, Biotin, Zinc, Selenium.
2. Fatty Fish
Fish such as salmon, mackerel, and sardines contain omega-3 fatty acids, which can help keep your hair shiny and full.
Nutrients: Omega-3 Fatty Acids, Protein, Vitamin D3, B Vitamins.
3. Spinach
Spinach has a variety of nutritional substances that promote hair growth, including folate, iron, and vitamins A and C. Iron helps red blood cells carry oxygen to hair follicles.
Nutrients: Iron, Vitamin A, Vitamin C, Folate.
4. Berries
Berries are packed with helpful compounds and vitamins, especially vitamin C, which has powerful antioxidant properties. Antioxidants can protect hair follicles from damage and promote hair growth.
Nutrients: Vitamin C, Antioxidants.
5. Sweet Potatoes
Sweet potatoes contain beta-carotene, which the body turns into vitamin A. Vitamin A stimulates the production of sebum, which helps in hair health.
Nutrients: Beta-Carotene, Vitamin A.
6. Nuts and Seeds
Nuts and seeds provide nutrients such as vitamin E, zinc, and omega-3 fatty acids. Vitamin E is especially beneficial for hair health.
Nutrients: Vitamin E, Zinc, Omega-3 Fatty Acids.
7. Avocados
Avocados are high in vitamin E, an antioxidant that helps the scalp and hair follicles. They also include healthy fats that nourish the hair.
Nutrients: Vitamin E, Healthy Fats, Vitamin C.
8. Whole Grains
Whole grains include high levels of biotin, iron, zinc, and B vitamins, all of which promote hair growth and scalp health.
Nutrients: Biotin, Iron, Zinc, B Vitamins.
9. Beans and Lentils
Beans and lentils are good plant-based sources of protein, iron, and biotin, all of which are necessary for healthy hair.
Nutrients: Protein, Iron, Biotin, Folate.
10. Greek Yogurt
Greek yogurt contains protein and vitamin B5 (pantothenic acid), which may improve blood flow to the scalp and hair growth.
Nutrients: Protein, Vitamin B5, Vitamin D.
11. Carrots
Carrots are high in beta-carotene, which helps to maintain a healthy scalp and promotes hair growth.
Nutrients: Beta-Carotene, Vitamin A.
12. Lean Meats
Protein is required for the repair and growth of hair cells, and lean meats such as chicken and turkey include it.
Nutrients: Protein, Iron.
13. Oysters
Oysters are an excellent source of zinc, which promotes hair growth and repair cycles.
Nutrients: Zinc, Protein.
14. Citrus Fruits (Oranges, Lemons)
Citrus fruits are high in vitamin C, which is required for collagen formation and aids in the absorption of iron from other sources.
Nutrients: Vitamin C, Antioxidants.
15. Chicken
Chicken is a great source of lean protein, which is essential for the production of keratin, the structural component of hair.
Nutrients: Protein, Iron, Zinc, B Vitamins.
16. Quinoa
Quinoa is a complete protein, which contains all nine essential amino acids required for strong and healthy hair.
Nutrients: Protein, Iron, Zinc.
17. Bell Peppers
Bell peppers are high in vitamin C, which promotes collagen formation and protects hair from oxidative stress.
Nutrients: Vitamin C, Antioxidants.
18. Tomatoes
Tomatoes include lycopene and vitamin C, which improve scalp health and prevent hair from environmental damage.
Nutrients: Lycopene, Vitamin C, Antioxidants.
19. Kale
Kale is high in iron and vitamin C, which promote healthy hair by increasing blood circulation to the scalp.
Nutrients: Iron, Vitamin C, Vitamin A.
20. Mangoes
Mangoes are high in vitamins A and C, which are essential for sebum production and collagen development.
Nutrients: Vitamin A, Vitamin C, Beta-Carotene.
21. Shrimp
Shrimp contains a healthy balance of protein, vitamin B12, zinc, and iron, all of which promote hair strength and development.
Nutrients: Protein, Vitamin B12, Zinc, Iron.
22. Dark Chocolate
Dark chocolate includes iron and magnesium, which stimulate blood flow to the scalp and promote the growth of hair.
Nutrients: Iron, Magnesium, Antioxidants.
23. Pumpkin Seeds
These seeds are rich in zinc, which supports healthy hair growth and prevents hair thinning. These seeds are high in zinc, which promotes healthy hair growth and keeps hair from thinning.
Nutrients: Zinc, Omega-3 Fatty Acids, Magnesium.
24. Milk
Milk contains calcium and protein, both of which are essential for hair growth and structure.
Nutrients: Calcium, Protein, Vitamin D.
25. Brown Rice
Brown rice is a whole grain that contains biotin, a vital nutrient for hair growth and scalp health.
Nutrients: Biotin, Fiber, Magnesium.
Conclusion
Incorporating nutrient-rich foods into your diet can help your hair grow, strengthen, and shine. A well-balanced diet rich in these foods ensures that your body gets the nutrients it needs for healthy hair.
