Eating nutritious foods like eggs, leafy greens, and fatty fish are recommended to help promote hair growth. The rate and health of hair growth depend on factors like age, general health, genetics, environment, medications, and diet. While you can’t change factors like age and genetics, one factor you can control more is your diet. Vitamins and minerals in food play an important role in the growth cycle of hair follicles and cell turnover.
A diet lacking in proper nutrients can lead to hair loss. Studies show that deficiencies in vitamin B12, vitamin D, biotin, riboflavin, iron, and other nutrients are linked to hair loss. Also, having a diet rich in vitamins and minerals can help improve hair growth, especially in people with nutrient deficiencies. Below, we will explain some nutrient-rich foods to maintain healthy and strong hair.
1. Eggs
Eggs are a good source of protein and biotin, two nutrients essential for hair growth. Consuming enough protein is important for hair growth because hair follicles are made mostly of protein. Biotin is also essential for the production of keratin (hair protein). Research shows that taking biotin can help improve hair growth in people with a deficiency of this vitamin. Eggs are also a good source of the minerals zinc and selenium, which are effective in maintaining healthy hair.
2. Berries
Berries are rich in beneficial compounds and vitamins that help hair grow. The vitamin C in berries has antioxidant properties that can protect hair follicles from free radical damage. For example, 1 cup of strawberries has 85 mg of vitamin C, which provides 113% of the daily requirement for this vitamin. The body also uses vitamin C to make collagen, so that this protein protects hair from brittleness and thinness. Vitamin C also plays a role in helping to absorb iron. Iron deficiency causes anemia and, as a result, hair loss.
3. Spinach
Spinach is a member of the green leafy vegetable family that is rich in beneficial nutrients such as folate, iron, vitamin A, and vitamin C to help hair grow. Studies show that vitamin A is important for hair growth, but consuming high amounts of this vitamin can lead to hair loss. Therefore, it is better to get the amount of vitamin A your body needs from foods rich in this vitamin. One cup of spinach provides 20 percent of the daily value of this vitamin. Spinach is also a plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to boost metabolism, growth, and repair.
4. Fatty Fish
Fatty fish like salmon, herring, and mackerel are a rich source of omega-3 fatty acids, which are essential for hair growth. Fatty fish are also a good source of protein, selenium, vitamin D3, and B vitamins, which help keep hair healthy and strong. Studies show that vitamin D3 deficiency is linked to hair loss.
5. Sweet Potatoes
Sweet potatoes are a good source of beta-carotene, which the body converts into vitamin A. One medium sweet potato (about 114 grams) contains enough beta-carotene to provide 160 percent of the daily value of vitamin A. Research shows that vitamin A can help produce sebum to help maintain healthy hair.
6. Avocado
Avocado is a source of healthy fats. Avocado is a rich source of vitamin E, which supports hair growth. One medium avocado (about 200 grams) provides 28 percent of the daily requirement of this vitamin. Vitamin E is also an antioxidant and prevents oxidative stress by neutralizing free radicals. This vitamin also protects the scalp from damage and oxidative stress. Damaged scalp skin leads to poor hair quality and reduced hair follicles.
7. Soybeans
Soybeans contain a compound called spermidine, which is beneficial for hair growth. According to studies, consuming spermidine helps prolong the active phase of hair growth called anagen, so the longer the hair stays in this phase, the more it will grow.
It is worth noting that other foods that are beneficial for maintaining healthy hair include red meat, various types of beans, shellfish, nuts and seeds.
