7 Foods For Hair Growth You Should Be Eating Daily
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"High heat causes damage to the hair and the hair cuticle; however, realistically, it is not always practical to completely cut out heat styling," Ahram explains. "Since heat protectors do not block heat completely, try to keep hair styling tools at the lowest possible setting and try to avoid holding the heat in one spot for too long to minimize damage." These ingredients may improve and protect the scalp barrier, resulting in reduced hair thinning.
Seeds and nuts
Eating a healthy, nutrient-dense diet that includes adequate protein is key. Using certain products and treatments may also help, while dialing back on heat treatments and chemical processing can help, too. The blood in your scalp goes to the follicle and supplies oxygen and nutrients to the hair root, which helps your hair grow. Leafy greens, like spinach, contain folate and iron, which are both important for maintaining a healthy blood supply to your hair. They also contain vitamin C, which assists with strengthening collagen production, says Taub-Dix.
Collagen Types and Hair Application
But, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake. That’s why getting zinc from foods like oysters may be better than supplements since foods provide zinc in small but healthy doses (29). Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. Aim to meet your needs by eating vitamin-A–rich foods like sweet potatoes and avoiding too much supplementation.
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Eat a Balanced Diet
While vitamin A is important for scalp health, it is important to note that an excess of vitamin A can actually impair hair growth, Dr. Camp warns. Nuts and seeds are also rich in B vitamins, magnesium, zinc, and vitamin E, adds Rhonda Q. Klein, M.D., a dermatologist at Modern Dermatology in Westport, CT. Vitamin E teams up with selenium to keep cell membranes strong and provide antioxidant defense. Though controversial when it comes to actual hair health benefits, biotin can be found in impressive amounts in eggs. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils.
A well-known immune-boosting mineral, zinc also plays a major role in skin and hair health. One review found that zinc deficiency was linked with alopecia, or hair loss, as did a 2019 article in Dermatology and Therapy and another 2017 review. If you're vegan, you can still get in on the hair growth benefits of yogurt by opting for a plant-based version such as almond or cashew. Just make sure you choose a high-protein option and opt for one that contains plenty of hair growth nutrients such as protein and iron. If you’re trying to grow your hair faster, combat hair thinning, or repair your strands, experts say that eating food for hair growth is one of the best things you can do. “Vitamin C is a water-soluble vitamin which has antioxidant properties that are protective of hair follicles and it is also a component in collagen production, which is vital for hair strength,” says Wheeler.
Should I take supplements for hair growth?
“Zinc plays a role in protein synthesis in our body, including keratin—one of the main structural proteins that form hair,” explains Gans. If growing and maintaining strong and healthy tresses is important to you, you likely have already explored some of the best products for hair growth. Perfecting your hair care routine with hair growth oils, thinning hair shampoos, and more is sure to help your hair grow faster. But if you’re not considering the best foods for hair growth that you could be adding to your daily diet, you’re missing out. “Vitamin A helps hair grow and is used to produce an oil called sebum, which moisturizes the hair and scalp. Vitamin C is used to make collagen, which is important to the production of keratin.
Nuts for vitamin E, vitamin B, zinc, and healthy fats
Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow. But if you have access to good seafood, oysters are a strong choice for one of the best foods to promote hair growth. Many breakfast cereals are fortified with vitamin D, a nutrient that can help stimulate hair follicles, says Zive. As a bonus, some are also fortified with other key players, like iron, zinc, and vitamin A.
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There are supplements available specifically tailored to help your hair grow faster and fuller. "If you want to try something over the counter, you can consider using Viviscal or Nutrafol," Ahram says. "These supplements can help; however, if you do not see results after five or six months, you will most likely not benefit from them." Most of us expose our hair to heat styling in some way, from diffusers to curling irons.
Capsaicin, the fiery component found in chili peppers, was shown to promote hair growth in one study on mice published in Growth Hormone & IGF Research. Since our hair is made up of protein, it's imperative to load up on healthy sources like eggs, which are also a handy source of biotin. Enjoy them hard-boiled, or try them scrambled in avocado oil for an extra hit of nutrition. Studies have shown that compounds in soybeans may promote hair growth.
However, a scalp massage may help dilate blood vessels beneath the skin. This could lead to thicker, stronger hair that’s less likely to break off or become damaged. Beyond beefing up your iron levels, spinach is full of folate, along with vitamins A and C.
Eggs are a great source of protein and biotin, two essential nutrients for hair growth. A 2019 review suggested people with micronutrient deficiencies, such as biotin, vitamins A and C, and zinc, are more likely to have less healthy nails and skin. However, with the proper products and techniques, this concern can be addressed. Revamping your wash day routine with targeted shampoos, conditioners, and treatments can help restore strength and shine to your hair. Implementing hair care practices like gently drying with microfiber towels and applying heat protectants before using hot tools can also make a world of difference.
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Avocados are a great source, and they're also rich in vitamins E and B(s). These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth. Rather, eating a balanced, nutritious diet that provides the necessary macro and micronutrients can help hair growth. This includes protein sources like fatty fish and red meat and plant foods high in vitamins and other nutrients like spinach, seeds, and nuts. "A cup of lentils has 18 grams of protein plus 7 milligrams of iron," says Cassetty. This oily fish also does wonders for hair health because it’s rich in protein, selenium and vitamin D and B vitamins.
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