Blonde or brunette. Paris or New York. Cocktail evening or work meeting. When it comes to hair, only one rule holds: Thicker and glossier is better. Way, way better.
But surprisingly, even though we all want thick and healthy hair, few of us do the easiest thing to get it — snack on something really delicious! Yes, I am talking about food which promotes hair growth.
According to every hair expert I have ever met, your daily haircare regime should start at the breakfast table and not in the bathroom. That’s because hair, like skin, needs to be nurtured from the inside to look its best.
So, here is an expert-approved list of the best hair food (think: places like the National Institute of Health, the National Library of Medicine, and Harvard Health), giving you a stronger, longer, thicker, more glossy mane.
Before you groan and dismiss this as just another ‘eat your greens’ lecture, stick around. We promise this will be deliciously informative!
Carrots: Nature’s Hair Food
Carrots are bursting with Vitamin A, which aids in production of sebum — an oily substance secreted by our scalp. This natural conditioner moisturizes the scalp, paving the way for shiny, well-conditioned hair.
In fact, according to the National Library of Medicine, adequate consumption of vitamin A helps prevent follicular hyperkeratosis, which can cause excessive hair loss.
Incorporate these golden beauties into your meals. Grate them into salads, blend them into smoothies, or munch on them raw. Every bite is a step toward radiant locks.
Leafy Greens: The Green Carpet to Hair Majesty
If your hair could walk a carpet, it would choose the dark leafy green one! The reason? These veggies are a nutritional powerhouse, filled with iron, folate, and Vitamin C.
According to the Cleveland Clinic, iron ensures better oxygen supply to the hair follicles, promoting growth. Folate aids in cell division, which is vital for hair growth. Vitamin C helps the body absorb iron and produces collagen, which is crucial for hair structure.
So, whisk them into smoothies, sauté them with garlic, or bake them into a lasagna. There’s no wrong way to enjoy them. Just remember, the greener your plate, the glossier your hair.
Spinach: The Green Guard for Glossy Growth
Top of the list amongst leafy green food which promotes hair growth? Spinach. Iron, folate, and Vitamins A & C make it an all-rounder in promoting hair health, ensuring your locks are long and strong.
Popeye didn’t eat all that spinach for healthy hair, but he could well have!
Kale: Food for Healthy Hair
Often overshadowed by its other leafy cousins, kale stands tall as a hair-nourishing hero. This super-green should be on your menu, and here’s why.
Bursting with Vitamins A, C, and K, kale ensures a well-nourished and moisturized scalp. Its iron content ensures oxygen reaches hair follicles, rejuvenating them. Whether you blend it into a smoothie, bake kale chips, or toss it in a salad, every bite spells hair magic!
Asparagus: The Spear to Spearhead Hair Growth
This slender green spear is more than a side dish; it’s a main attraction for hair health. Rich in folate, asparagus aids in the formation of DNA and hair growth. It’s the vegetable your hair has been yearning for!
So, grill them, steam them, or incorporate them into a creamy risotto. Let their goodness permeate every strand of your hair.
Pumpkin: Hair’s Autumn Alchemy
As fall approaches, we often think of pumpkin pies and lattes. But pumpkins are also a hair care potion in disguise! Loaded with Vitamin A, pumpkins promote a healthy scalp. More so, the potassium found in them stimulates hair growth.
Raw Pumpkin Seeds: The Snack for a Lustrous Snack
Every pumpkin’s golden treasure isn’t just the flesh but also its seeds. What makes raw pumpkin seeds one of the best foods which promote hair growth? They are loaded with hair vitamins — vitamins A and K for a healthy scalp and shiny tresses, vitamin B for supercharged hair growth, plus Omega 3 and 6 for strong strands and less breakage.
In fact, studies have demonstrated that men with hair loss who took pumpkin seed oil had more hair growth than those who took a placebo!
Sweet Potatoes: Sweet News for Your Tresses
Let’s make way for the humble yet powerful sweet potato. This underground treasure is a reservoir of essential nutrients for your hair. These potatoes are loaded with beta-carotene, the precursor for Vitamin A. They ensure a healthy, dandruff-free scalp and shiny hair.
A deficiency? Dry, dull locks. Another pro tip? Orange-fleshed sweet potatoes are exceptionally high in beta carotene. Mash them, bake them, or turn them into fries. However you serve them up, your hair will reap their sweet benefits.
Avocado: A Velvety Venture for Vibrant Hair
Luscious, creamy, and utterly delightful, avocados are more than just a toast-topping trend; they’re a toast to tremendous tresses!
Packed with Vitamin E, avocados help combat free radicals and oxidative stress (environmental damage) to protect the scalp. Their fatty acids also act as a natural conditioner, providing moisture and strength to the hair.
Mash them into guacamole, slice them into salads, or blend them into smoothies. Every creamy bite is a step towards silkier, stronger strands.
Blueberries: A Berry-licious Boost for Bouncy Locks
These tiny blue gems might be small in size, but they’re colossal in the hair health department. Rich in busting antioxidants, especially Vitamin C, blueberries boost collagen production, ensuring hair remains strong and elastic, preventing breakage.
Berry binge: Add them to your morning cereal, blend them into a refreshing smoothie, or simply munch on them as a snack to prevent (and reverse) hair thinning.
Sweet Peppers: A Sweet Retreat for Strengthened Strands
With their vibrant colors and sweet crunch, sweet peppers and bell peppers are a delight not just for your palate but also for your hair profile.
According to Harvard Health, sweet peppers are exceptionally high in Vitamin C and ensure optimal iron absorption, essential for hair health. They also house Vitamin A, which is vital for hair growth.
Looking for ideas? Dice them into salads, sauté for stir-fries, or stuff and bake them. Their sweetness complements your journey to sweeter hair days.
Tomatoes: Tantalizing Treats for Towering Tresses
The juicy redness of tomatoes is a beacon of health not just for your skin but also for your shimmering strands. One of the best food which promotes hair growth, they are filled with antioxidants and Vitamin C. Their lycopene content also aids in boosting blood flow to the scalp, promoting healthier hair growth.
Beans & Legumes: The Protein Pack for Plush Hair
Legumes (like kidney beans and lentils) provide plentiful protein to boost the thickness and length of your hair. Plus, beans also have iron, zinc, and biotin, which prevent the breakage of strands, making them one of the best food for hair growth.
PS: The American Dietetic Association recommends three or more cups of lentils or beans each week as healthy hair food.
Nuts & Dry Fruits: Nature’s Treasure Chest for Terrific Tresses
Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature’s best sources of selenium, an essential mineral for the health of your scalp. Walnuts, in the meantime, contain zinc to prevent hair shedding, making them one of the best foods for hair growth.
Cashews, pecans, and almonds are terrific sources of these minerals as well, so keep them around for those mid-day munchies!
Whole Grains: The Way to Wholesome Hair
Whole grains — including wholewheat bread and fortified whole-grain breakfast cereals — are another heavy hitter on the hair food menu.
They provide the body with B vitamins, which promote happy tresses by boosting your red blood cell count. Red blood cells carry oxygen to hair strands and, therefore, increase their growth rate.
Low-Fat Dairy: Milky Way to Majestic Manes
According to the Trichological Society, calcium is essential for hair growth and thickness, and it can be found in low-fat dairy products such as skim milk, fresh cheese, and yogurt. Plus, these foods also contain whey and casein — two major sources of protein.
Yogurt also contains cysteine — an amino acid that detoxes your body and promotes hair growth by actually increasing the thickness of each individual strand.
For some healthy hair food “to-go,” throw a Greek yogurt pot or cheese wedges in your bag to snack on later in the day.
Salmon: Dive into Silky Strands
When it comes to the best food for hair growth, it’s hard to beat this fatty fish. Abundant in Omega-3 fatty acids, salmon promotes healthy hair growth. Its vitamin D content strengthens the hair, ensuring each strand shines with health, while a deficiency can lead to dull, brittle strands.
Other good hair food options? Mackerel, sardines, and herring.
Flaxseed: The Tiny Titans for Terrific Tresses
Vegetarian? You can get the same Omega-3 fatty acids from these flaxseeds that ensure a hydrated scalp, putting an end to dry, brittle hair. Sprinkle them on salads, blend them into smoothies, or bake in bread. They’re versatile and vital for vibrant hair.
Chia Seeds: Food Which Promotes Hair Growth
Often sprinkled on bowls and smoothies, chia seeds pack a mighty punch for hair health. Abundant in Omega-3 fatty acids, they offer the hydration your scalp craves. They’re also an excellent protein source, ensuring hair strength.
Mix them into your morning yogurt, create a chia seed pudding, or sprinkle over salads. They’re small, but their impact on hair is monumental — so make them a part of your healthy diet plan!
Glossy hair needs optimum levels of sebum — an oily substance in your follicles that acts as a natural conditioner. Fruits high in vitamin C help your body to produce sebum, so load up on those strawberries, oranges, and grapefruits when looking for food which promotes hair growth.
Citrus fruits also collagen production, strengthening the capillaries that supply the hair shafts. Juice them, zest them, or eat them fresh. Their zing is just the thing your hair needs!
Eggs: Your Hair’s Breakfast Buddy
When it comes to healthy hair, it doesn’t matter whether you like your eggs boiled, scrambled, or fried. In either case, eggs are one of the best sources of hair protein you can find.
In fact, according to the National Library of Medicine, they are often considered a perfect protein source, with one large egg containing 6.3 grams of protein distributed between the egg yolk and whites portions. And inadequate protein levels lead to weak and brittle hair, while a profound protein deficiency can even result in loss of hair color.
Besides being a great source of protein, eggs also contain biotin and vitamin B-12, both of which are essential hair nutrients. They’re a complete hair package wrapped in a shell!
Poultry: Fly High with Feather-Like Hair
Your chicken soup does more than comfort the soul; it pampers your hair! Top on the list of food which promotes hair growth, poultry products are packed with protein, ensuring your hair remains strong and avoiding breakage.
Seaweed: The Ocean’s Gift for Outstanding Locks
While often wrapped around sushi, seaweed should also be wrapped up in your diet for a mane that turns heads. Rich in iodine, seaweeds ensure optimal thyroid function, which, when imbalanced, can result in hair loss. They also contain iron, calcium, and antioxidants.
Apart from sushi, integrate seaweed into salads and soups, or enjoy crispy seaweed snacks. Dive deep into hair health with every bite!
Oysters: The Ocean’s Hair Elixir
Oysters may be better known as aphrodisiacs, but did you know they can also lead to healthy hair? Oysters are jam-packed with zinc, a mineral that plays a crucial role in hair cell growth and repair.
A zinc deficiency can lead to hair loss and even dandruff. By including oysters in your diet, you’re essentially offering your hair a zinc spa!
The journey to radiant hair isn’t just about fancy shampoos or expensive treatments. Sometimes, the answers lie in our kitchens or our favorite restaurants. With every meal, we can nourish our hair from the inside out.
So, the next time you’re planning your meals or ordering off a menu, remember to make choices that don’t just satiate your taste buds but also bring out the best in your locks. Let your hair dine in luxury!
FAQs: Food Which Promotes Hair Growth
These are the most frequently asked questions about food which promotes hair growth. Have one of your own? Drop it in the comments below and we will get back to you ASAP.
What food makes hair grow faster?
Foods rich in protein, such as lean meats, fish, soy, and legumes, along with biotin sources like eggs and nuts, can promote faster hair growth. Essential fatty acids from fish, nuts, and flax seeds, as well as iron from leafy greens and red meat, also play a role in hair growth rate.
Which fruit is best for hair?
Many fruits are beneficial for hair, but berries, particularly strawberries and blueberries, stand out. They are packed with antioxidants and vitamin C which boost collagen production, a protein that strengthens the hair shaft. Additionally, avocados, packed with vitamins E and B, can enhance hair growth and overall hair health.
Does milk help hair growth?
Yes, milk can be beneficial for hair growth. It contains proteins, vitamins, and minerals, including calcium and vitamin D, which are crucial for hair health.
Which foods are best for promoting hair growth?
Foods rich in biotin, vitamin E, vitamin A, omega-3 fatty acids, iron, zinc, and protein such as eggs, spinach, salmon, avocados, nuts, seeds, and lean meats are excellent for supporting hair growth.
Are there vegetarian sources of omega-3s that support hair health?
Yes! Flaxseeds, chia seeds, walnuts, and algae are all great vegetarian sources of omega-3 fatty acids.
How can I incorporate more iron into my diet for hair health?
You can increase your iron intake by consuming more lentils, spinach, quinoa, pumpkin seeds, and fortified cereals.
How does protein boost hair growth?
Hair is primarily made up of protein. Consuming enough protein ensures your body has the necessary building blocks to produce new hair strands.
Is there a connection between vitamin E and hair health?
Yes! Vitamin E plays a major role in scalp health due to its antioxidant properties. It can also promote increased blood circulation to the scalp, aiding in hair growth. Excellent source of Vitamin E? Think: Almonds, pine nuts, sunflower seeds, collard greens, salmon, and olives.
Are there any foods I should avoid for better hair health?
Excess sugar, salty snacks, and alcohol can dehydrate your hair, making it brittle. It’s also wise to limit foods high in saturated and trans fats.
Can berries promote hair growth?
Yes! Berries, especially strawberries and blueberries, are packed with beneficial vitamins and antioxidants that can enhance hair health and growth.
How can I ensure I’m getting enough zinc for hair growth?
Consume foods like chickpeas, pumpkin seeds, whole grains, and dairy to ensure adequate zinc intake.