Top 17 Foods for Hair Growth that You Must Know – Long, strong and shiny hair is everyone’s dream, but not all can fulfill that. One of the reason is lack of hair growth. Here we are going to tell you about the best foods for hair growth. Most of us suffer from lack of hair growth at some point in our life. And to achieve our ‘hair goal’, we don’t really mind to splurge on expensive products, but we do mind when they do not deliver results! Stop, don’t just blame them! Instead, check what you are putting on your plate! Our food habit has a huge role to play in our beauty. Experts say that one of the easy way to tell if someone is eating nutritiously or not is by looking at their hair.
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Before we start exploring the nutritious foods for hair growth, lets find out why we suffer from lack of hair growth.
Causes for Lack of Hair Growth
- Irregular Trimming – We normally avoid trimming when we want to grow our hair. But this is wrong, because even when you stop going for trimming, you still notice that hair is still not growing. Hair experts say that each hair strand has a maximum length to grow. After reaching that length, that particular strand stops growing, and often starts to break and lead to split ends. Regular trimming helps to avoid split ends and maximize the chance of hair growth.
- Stress – Stress is another factor that interferes with our hair growth. When an individual goes through a period of stress for a long time, it disrupts the hair’s normal growth cycle and lead to slower hair growth rate or no hair growth at all.
- Age – This is something we cannot control. As we age, our hair start to get weaker and thinner. Experts say that the biology of our hair changes over time. Suppose, an individual has 5 years of hair growth period. It means a single hair strand will grow continuously for 5 years and then it will enter resting phase and will stop growing. But with our age, this hair growth period starts to get shorter, which means the hair strands grow for less amount of time before it enters the resting period. And that is why, we experience slower hair growth rate over time.
- Genetics – We have our own hair growth cycle phase. It means that, there is a certain length that our hair strands can reach and then it stops growing. This growth phase determines the length of our hair. However, this depends on the genetics. Some people have short hair growth period which they inherit from their parents. These people are never able to grow long hair no matter whatever they do. On the other hand, those with longer hair growth period face no problem in growing long hair.
- Hair Breakage – Hair breakage also can be the cause that our hair stops growing. It is common for hair that is too dry. Frequent hair washing, lack of hair conditioning, hair styling products, using hot tools very frequently can make our hair dry and brittle and more prone to hair breakage. Wrong technique of brushing and brushing the hair when it is wet are also responsible for hair breakage.
- Improper Diet – Lack of vitamins and minerals in our daily diet also lead to lack of hair growth. According to experts, the right amount of ferritin, iron, protein, zinc and vitamin B12 should be present in our daily diet for better hair growth.
Best Foods for Hair Growth
Apart from these, weak immune system, hormonal imbalance, certain medication, environmental factors, such as seasonal changes and of course lack of hair care can also affect our hair growth negatively. Lets check the best foods that can give us healthy hair growth
1. Eggs for Better Hair Growth
We are starting our list of best foods for hair growth with eggs. Eggs are a great source of vitamin A, iodine, folic acid, biotin, vitamin E, vitamin D, vitamin B, iron, phosphorus, selenium, zinc and protein that support healthy skin and hair. Zinc helps in cell reproduction, tissue growth and repair of broken tissues. It also helps to keep the oil producing glands attached to the hair follicles in good condition and minimizes the chance of hair fall. Eggs also contain high amount of biotin which plays a key role in hair growth. Our hair is made of a protein known as keratin and biotin is essential for keratin production. Biotin is actually vitamin B7 and lack of it can lead to lack of hair growth. Researches have proved that consuming more biotin helps in improved hair growth.
2. Eat Salmon to Get Long Hair
Salmon is a rich source of omega-3 fatty acids, which is essential for healthy hair and skin. As our body can not produce omega-3 fatty acids, so we must consume foods that are rich in omega-3. Omega 3 is boosts hair growth by keeping the scalp healthy. It also adds shine to dull hair. A study conducted on 120 women found that taking omega-3 and omega-6 fatty acids supplements as well as antioxidants has helped in reducing hair loss and also better hair density. Salmons are also a great source of protein, selenium, B vitamins and vitamin D3 and nutrients that also promote strong and healthy hair.
3. Avocado Helps in Hair Growth
Next comes avocado on our list of best foods for hair growth. Avocado is rich in healthy fatty acids and vitamins B and E. Vitamin E boosts blood circulation in the scalp and strengthens the hair follicles. This in turn helps in faster hair growth. A medium sized avocado (about 200 grams) can provide 21% of our daily requirement of vitamin E. Vitamin E, being an anti oxidant, also protects scalp from oxidative stress and damage, which can otherwise result in poor hair quality and fewer hair follicles.
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Avocado can also maintain the natural oil balance of the scalp. Vitamin deficiency is a major reason behind slow hair growth. Avocado, being rich in vitamins B and E, help in faster hair growth. Furthermore, avocados are a great source of essential fatty acids which are the building blocks of our skin and hair cells. Our body cannot produce these fatty acids, and so its important that we consume foods rich in those. A deficiency in essential fatty acids can lead to hair loss.
4. Spinach for Better Hair Growth
Spinach, one of the best foods for hair growth, is loaded with beneficial nutrients like iron, vitamin A, vitamin K, vitamin C, folate, manganese, magnesium, copper, beta carotene etc. All these are essential for better hair growth. Vitamin A helps in moisturizing the scalp which is vital to keep the hair healthy. A cup of spinach (30 gms) can provide up to 54% of our daily requirement of vitamin A. Iron helps the RBCs to carry oxygen through out the body. It boosts metabolism, which in turn, leads to improved hair growth and better damage repair. Include a glass of spinach juice to your daily diet to avoid thinning of hair and boosts hair growth. Spinach also treats itchy scalp and the high amount of vitamin B in it makes hair shiny.
5. Sweet Potatoes Promote Hair Growth
Sweet potatoes are a rich source of beta carotene. When we consume foods with beta carotene, our body converts it into vitamin A. Vitamin A is essential for hair growth as we have already discussed above. Moreover, vitamin A boosts hair growth and gives thicker hair. A medium sized sweet potato (about 114 gms) contains enough beta carotene which can provide our body more than four times of daily vitamin A needs.
6. Nuts Help in Hair Growth
Next comes nuts on our list of best foods for hair growth. Nuts are not only tasty, but they are very beneficial for our hair growth also. They are rich in B vitamins, zinc and essential fatty acids which work together to boost our hair growth. Plenty of iron, sulfur and biotin in nuts make them one of the best foods for hair growth. They strengthen the hair roots and prevent hair fall. And not only hair growth, but nuts are loaded with other health benefits including reduced inflammation and minimizing the risk of heart disease.
7. Eat Carrot to Get Long Hair
Carrot is another food that boosts our hair growth. It adds thickness to our hairs. Our hair contains the fastest growing tissues in our body and vitamin A is essential for cell growth. Carrot contains high levels of beta carotene which our body converts into vitamin A. Not only vitamin A, but carrots are rich in biotin as well. And biotin is another vital nutrient for improved hair growth and overall healthy hair. The vitamin C in carrot is helpful to keep the scalp healthy. Drinking carrot juice everyday is a great way to boost your hair growth.
8. Meat Promotes Hair Growth
If you are a meat lover, here is another reason to love it even more. Meat is one of the best foods for hair growth. It is rich in nutrients that promote hair growth. Our hair is made of keratin which is essentially a protein. The protein present in meat promotes hair growth and also helps in repairing and strengthening the hair follicles. Studies have shown that deficiency in protein and iron is linked to hair loss. Red meat is rich in iron, which is must for hair growth as we have already mentioned. Chicken, on the other hand, contains both niacin and biotin. Both of these are essential for healthy hair growth. Niacin is vitamin B3, while vitamin B7 is known as biotin. Chicken is one of the best biotin rich foods.
9. Soybeans for Long Hair
Soybean is a common food item in many household. Soybean contains few compounds that are very beneficial for hair growth. One of them is spermidine, which is found in large amounts in soybean. A study on hundred healthy people has found that consuming spermidine based nutritional supplement helped in prolonged hair growth phase and thus improved hair growth. Soybean is one of the best biotin rich foods. One can get 60 mg of biotin in 10 gms of soybean. Not only for healthy hair, soybeans are good for our overall health as well. It reduces bad cholesterol, heart disease risk, and lowers other health problems. Also, soy milk is very good for women and soybean can lower the risk of cancer, specially when people eat this food from childhood.
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10. Eat Almonds to Get Long Hair
We have already talked about nut as one of the best foods for hair growth. But still almonds deserve a special mention here. Magnesium deficiency in human body can cause hair loss and almonds are an excellent source of magnesium. Besides magnesium, almonds are rich in Vitamin B2 and vitamin E, manganese, copper, phosphorous, fiber, etc. All these nutrients together work effectively to promote hair growth. Almonds are rich in biotin, which is the main reason why it is considered as one of the best foods for hair growth. They are also an excellent source of monounsaturated fats, which are essential for healthy skin, hair, and nails. High levels of calcium in almonds also adds to its health benefits.
11. Sweet Peppers Help in Hair Growth
Next comes sweet peppers on our list of best foods for hair growth. Sweet peppers are a great source of vitamin C, which has a key role to play in hair growth. Yellow peppers contain five & half times more vitamin C than oranges. Vitamin C is a powerful anti oxidant. It boosts collagen production, which in turn strengthens hair shafts as well as hair follicles. Being an anti oxidant, vitamin C protects our hair strands from oxidative stress. Oxidative stress is one of the major causes of hair loss. Furthermore, sweet peppers are also rich in vitamin A. Our hair contains the fastest growing tissues in our body and vitamin A is essential for cell growth. Vitamin A stimulates sebum production and helps in moisturizing the scalp which is vital to keep the hair healthy.
12. Eat Berries to Get Long Hair
Berries like raspberries, cranberries, strawberries, etc are some of the best foods for hair growth. They are rich in biotin and we already know that biotin is must for healthy hair growth. Biotin deficiency can lead to many health problems, specially for skin and hair. Berries are high in anti oxidants, which protects our hair strands from oxidative stress. Oxidative stress is one of the major causes of hair loss. Berries contain plenty of vitamin C. Vitamin C boosts collagen production, which in turn strengthens hair shafts as well as hair follicles. Vitamin C also helps the body to absorb iron from the diet. Iron helps the Red Blood Cells to carry oxygen through out the body. It boosts metabolism, which in turn, leads to improved hair growth and better damage repair.
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Eating strawberries is one of the best way to improve hair growth. One cup (144 gms) of strawberries provides 141% of our daily requirement of vitamin C. Strawberries contain fiber, vitamins and potassium. It is low in calorie as well. Experts say, strawberries contain ellagic acid, which protects our hair from thinning or falling out. Vitamin B5 and B6 in strawberries also prevent hair loss effectively.
13. Boost Hair Growth with Seeds
Seeds are considered as one of the best foods for hair growth. Here we explain why. Seeds are relatively low in calorie, but high in nutrients like vitamin E, zinc and selenium. These nutrients promote better hair growth. An ounce (28 gms) of sunflower seeds provides nearly 50% of our daily requirement of vitamin E. It is also a rich source of B vitamins, which are essential for hair growth.
Flax seeds contain high amount of iron. Iron helps the Red Blood Cells to carry oxygen through out the body. It boosts metabolism, which in turn, leads to improved hair growth and better damage repair. Also flax seeds contain omega-3 fatty acids. Omega 3 boosts hair growth by keeping the scalp healthy. It also adds shine to dull hair. Studies have shown that taking omega-3 and omega-6 fatty acids supplements as well as antioxidants has helped in reducing hair loss. One tbsp of whole flax seeds contain 2.3 mg of omega-3 fatty acids, while a tbsp of flax seed oil comes with 7.2 gm of omega-3s.
Apart from flax seeds, chia seeds are also high in omega-3 fatty acids. Omega-3 fatty acids are essential for healthy skin and hair. As our body can not produce omega-3 fatty acids, so we must consume foods that are rich in omega-3s.
14. Onions Help in Healthy Hair Growth
Yes, no surprise there! Onions are one of the best foods for hair loss. However, you need to consume onion juice in order to enjoy its benefits. That’s, however, is difficult, but if you can do it, it will be worth the result! Onion juice contains high amount of biotin. Biotin, also known as Vitamin B7, is essential for healthy and beautiful hair. Also, onion juice contains some amount of copper which is known for its ability to improve hair pigmentation. Furthermore, the juice of onion has anti oxidant properties. It contains quercetin, a flavonoid with antioxidant properties having antibacterial properties which helps in maintaining a healthy scalp. One of the most important ingredients in onion juice is sulfur. It increases collagen production which keeps the hair thick and healthy.
15. Get Long Hair with Asparagus
We have picked asparagus next on our list of best foods for hair growth. Asparagus is rich in vitamin A, Vitamin C, folic acid, iron and fiber. Folic acid is a type of synthetic Vitamin B which lets our body to absorb more protein from the foods. We know that our hair is primarily made of protein, hence we must make sure that our body doesn’t have to deal with protein deficiency in order to avoid hair fall, hair loss etc. Iron helps the Red Blood Cells to carry oxygen through out the body. It boosts metabolism, which in turn, leads to improved hair growth.
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Vitamin C in asparagus boosts collagen production, which is vital for better hair growth. It strengthens hair shafts as well as hair follicles. Vitamin C also helps the body to absorb iron from the diet. Why is Vitamin A important for healthy hair? Our hair contains the fastest growing tissues in our body and vitamin A is essential for cell growth. Vitamin A stimulates sebum production and helps in moisturizing the scalp which is vital to keep the hair healthy. Loaded with all these essential nutrients, asparagus, no wonder, is regarded as one of the best foods for hair growth.
16. Eat Mushrooms for Long Hair
Most of us are aware that mushrooms are loaded with health benefits. They help in preventing diabetes, obesity, cancer and improve heart health as well as immune system. Furthermore, mushrooms are high in biotin as well. Biotin, as we already know, improves the condition of hair, skin and nails and further boost them. Also the abundance of minerals and nutrients in mushroom enhances our overall hair health.
17. Dairy Products Boost Hair Growth
Dairy products are not only great for our health, but they are beneficial for our skin and hair too. Why so? Because, dairy products are one of the best sources of biotin which is essential for healthy and beautiful skin and hair. They also contain high amount of calcium. Dairy products, such as milk, buttermilk, cheese, cottage cheese, yogurt etc are not only some of the best foods for hair growth, but they also aids in bone improvement, reducing osteoporosis and minimizing risks of cardiovascular disease etc.
So we have provided a list of 17 best foods for hair growth that you must add to your diet. You must have already realized that most of these foods are readily available in our pantry. Which of the foods from this article is one of the best foods for hair loss? Share your feedback below 🙂