Top Foods for Hair Growth You should add to your Diet

Are you struggling with hair fall issues?

Well, you are not alone. Many people like you face hair fall issues in every changing season. 

But what is the reason for hair fall?

The hair falls due to weakness. Deficiencies of certain nutrients can affect hair health. But what can you do to make your hair strong and shiny?

There are many home remedies as well as supplements that can help you to grow your hair healthy and strong. 

Even your diet plays an important role in making your hair strong. Really? Well, the answer is a Big Yes!

Some of the best foods, like eggs, fatty fish, and green vegetables, help you grow your hair strong and have high nutritional value. 

Some foods for hair growth and thickness, like eggs, leafy greens, and fatty fish, have high nutritional value.

Read on to learn more about the best foods for hair, what to avoid, tips, and more.

What is the effect of nutritional deficiencies on hair?

Your hair health and how speed of growth depends on various factors, including-

• Age 
• Genetics
• Environmental exposure
• Medications
• Diet
• Overall health

You can't change some of these factors, but you have control over your diet.

The vitamins and minerals from your diet are crucial in your follicle growth and cellular turnover.

A diet rich in essential nutrients promotes hair growth, while deficiencies lead to hair fall. These nutrients are-

• Iron
• Biotin
• Vitamin B12 and Vitamin D
• Riboflavin
• Zinc
• Selenium
• Magnesium
• Protein
• Omega 3 fatty acids

Why is food important for hair growth?

Your hair follicles require nutrients to function properly. Nutrient deficiencies can cause hair problems such as dullness, thinning, and loss. Hair cells are among the fastest-growing cells in the body, but they supply essential nutrients to function properly. 

For instance, protein is the fundamental building block of hair, as hair is made of a protein called keratin. Without enough protein, hair becomes weak and breaks easily.

Other vitamins and minerals like biotin, Vitamin E, zinc, and iron are crucial for healthy hair. Biotin helps strengthen hair strands, while vitamin E improves blood circulation to the scalp, which promotes growth. Iron supports red blood cells, which carry oxygen to hair follicles.

A balanced and nutritious diet rich in fresh vegetables, fruits, whole grains, lean proteins, etc is essential for hair growth. Without enough nutrients, hair growth can slow down, and you might experience hair thinning or loss. 

9 Best foods for hair growth You must Consume in your Diet

So, you might be wondering what foods you can eat for hair growth. Well, your search ends here; here is the list of some of the best food options you can easily incorporate into your diet to get healthy and strong hair. 

Eggs for protein and biotin

Eggs are a good source of high protein and biotin. You can get enough protein from eggs that can help you support hair growth. Deficiency of protein may cause hair fall. 

Biotin is an essential hair protein called keratin. Its deficiencies are uncommon if you consume a balanced diet. 

Eggs are also an excellent source of zinc, selenium, and other hair-healthy minerals and nutrients. This makes them one of the best foods for optimal hair health. It also contains other important nutrients like zinc, vitamin A, vitamin D, and lutein. It also enhances blood circulation, which strengthens your hair strands. The protein in eggs increases collagen synthesis, which improves hair strength and thickness.

Vitamin C Fruits for antioxidants and collagen production

Citrus fruits like berries, lemons, oranges, and grapefruits are rich in vitamin C and contain collagen, which makes hair strong. Vitamin C boosts collagen production and scalp circulation. 

These fruits are also rich in antioxidants that protect hair follicles and prevent harmful molecules called free radicals. 

For example, 1 cup of strawberries contains 85 mg or up to 113%, which can fulfill your daily vitamin C needs. 

Vitamin C helps your body absorb more iron from your diet. It protects you from iron deficiency, which may also weaken your hair and cause hair fall issues.

Fatty fish for omega-3 fatty acids and protein

Fatty acids are rich in omega-3 acids, which are good for your hair, skin, and nails. You should eat some foods like- 

• Salmon, Tuna, fatty fish and mackerel
• Soybeans and tofu 
• Flaxseed oil, chia seeds
• Vitamin B6, and B12
• Walnuts

You can get folic acid from fresh fruits and vegetables like citrus fruits and tomatoes. Whole grains like beans and lentils and fatty fish like salmon, herring, etc, to promote your hair growth.

Sweet potato for beta-carotene

Do you have dry hair? Want shiny and strong hair? Add sweet potato to your diet, filled with antioxidants called beta carotene. The body transforms beta carotene into Vitamin A and helps to protect dry and dull hair. It is also good for your scalp to make an oily fluid called sebum that protects your hair from drying out. 

Beta carotene is also found in vegetables like carrots, pumpkin, cantaloupe, and mangoes. Deficiency of vitamin A can cause hair loss. Sweet potato provides almost 160% of your daily vitamin A needs. 

Avocados for healthy fats and vitamin E

Avocados are a fantastic source of vitamin E that protects your hair follicles from oxidative damage. 

It also improves blood circulation and enhances hair growth. 

Also, with Vitamin D, avocados contain potassium, Vitamin B, and folic acid, improving hair growth and thickness. These delicious and nutritious foods also maintain PH balance, prevent hair follicle clogging, and keep your hair strong and shiny.

One medium avocado contains 28% of your daily Vitamin E needs.

Nuts and Seeds for Vitamin E and Zinc

Nuts and seeds, including almonds, flax seeds, pumpkin seeds, and walnuts, contain vitamins like Vitamin E, zinc, and selenium, which are beneficial for hair health. They are also a significant source of Omega-3 fatty acids, which increase hair's thickness and make it strong. 

Seeds are also rich in nutrients with relatively few calories. Zinc in nuts and seeds promotes hair health, increases cell production, and boosts immunity. Consume a handful of nuts as your snacks to promote your hair growth and thickness.

Beans for protein and Zinc 

Beans are a prominent plant-based protein source, essential to hair growth.

Beans are a great source of zinc, which repairs hair and prompts growth. Soybeans inhibit the synthesis of dihydrotestosterone, which causes damage to the hair. Soybeans are rich in omega-3 fatty acids, manganese, and vitamins that prevent your hair from damage and keep it healthy, strong, and shiny. 

Leafy Greens

Green leafy vegetables like spinach, kale, etc., are a wonderful source of iron and vitamins A and C, which promote hair growth and improve scalp health. The iron in green veggies promotes blood circulation and makes it easy to provide vital nutrients to hair follicles, which ultimately strengthen your hair strands. 

Carrots

Carrots are a rich source of beta-carotene, improving scalp health and making your hair thick and shiny. They are also rich in Vitamin A, promote hair growth, and prevent your hair follicles from damage. 

The Final Words

The conclusion says everything: what you eat affects your hair. 

You will negatively affect your hair health if you lack iron, vitamins A, C, D, E, biotin, zinc, and other nutrients. Thus, it is always good to have a balanced diet rich in important nutrients and minerals that promote hair growth and strength. Also, to know deficiencies in your body, check your vitals regularly with a full body checkup and vitamin screening. You can take the blood test from Redcliffe Labs to get 100% correct reports. Get your vitals checked today to understand your vitals and make changes in your lifestyle accordingly. 

FAQ’s

1. What foods are best for hair growth?

Some of the best foods include Salmon, tuna, Flaxseeds, chia seeds, soybeans, tofu, leafy vegetables, and Vitamin C-rich foods.

2. Which are the best fruits for hair growth?

Vitamin C-rich foods, including oranges, lemons, berries, Papaya, bananas, apples, strawberries, and avocados, are some of the best fruits for hair growth. 

3. How can I increase my hair growth?

To increase hair growth, eat a nutritious diet of Vitamins A, C, biotin, and other minerals, massage your scalp regularly, and avoid heating tools. 

4. What drinks help hair growth?

Drinks like green tea, citrus fruit juices, carrot juice, beetroot juices etc can promote hair growth.