Your hair perfectly reflects your health and how well you look after yourself. To maintain healthy hair add these foods for hair growth to your dinner table, no matter what your diet is.
Diet plays an integral role in overall health and well-being. Diets high in sugar and low in protein not only affect your immune system, but have the tendency to cause hair loss, and a lack of healthy hair regrowth.
For optimal hair growth, shine, and volume, add these healthy foods for hair growth to your dinner table on a daily basis. Your health, your hair, and your family will thank you for it!
Foods For Hair Growth
Red Meat, Fish, And Poultry
One of the highest protein content ingredients you can add to your diet, red meat is also a great source of vitamin B-12, which metabolizes both fatty acids and amino acids. Additionally, B-12 helps support cell regeneration. Just one good quality red meat meal a week can boost your protein intake and help you grow longer, stronger hair and boost nutritional support for your body.
Oily fish such as trout, salmon, sardines, and pilchards contain high dietary amounts of omega-3 fatty acids which are known to be anti-inflammatory foods. Oily fish also helps prevent scalp and hair dryness by promoting healthy production of follicle oils, and contains biotin to help your hair grow strong, shiny, and full of volume.
Chicken – and by extension, eggs – has long been known as a superfood not just because it encourages hair growth but because a chicken-rich diet also helps to prevent hair falling out and dry or brittle breakage. Turkey is known as a leaner meat and is available in light or dark meat variants with slightly different nutritional benefits to each.
A rich source of nutrients, turkey contains a whole lot of vitamins, minerals, amino acids, compounds, and oils that are fantastic for hair.
Check out this full breakdown of the health benefits of turkey at NutritionAdvance.com
Green, White, Orange, And Red Vegetables
We all know that the darker a vegetable is, the healthier and more full of nutrients it is, but did you know that certain vegetables actually have added benefits that make them an ideal choice as foods for hair growth?
One of the most nutrient-rich and underrated foods for hair growth, broccoli is high in a number of healthy vitamins and minerals, including vitamins C & B-9, iron, zinc, and biotin.
A leafy green vegetable, spinach of any variant is loaded with a long list of nutrients that include folate, iron, vitamins A & C, and magnesium. Spinach also promotes sebum production for healthier hair follicles.
Kale is a great source of beta-carotene, which is converted into vitamin A and used as needed. Both nutrients are essential for the growth and repair in body tissues, including both skin and hair.
Avocados are saturated with healthy fats and omega-3s, biotin, potassium and magnesium. These essential nutrients should be added to your diet to prevent hair breakage and give you stronger, more-luscious hair.
The humble shiitake mushroom is packed with zinc and selenium, which is a potent antioxidant that fights free radicles. As most foods with selenium are animal-sourced, shiitake mushroom provide essential nutrients for vegetarians, too.
Sweet potatoes are another often overlooked vegetable that’s full of vitamin A and beta-carotene, and a biotin superfood that also contains carotenoid antioxidants to fight off free radicals.
Carrots contain many of the same benefits and levels of nutrients as sweet potatoes, for those who aren’t fans of sweet potatoes.
Red, green, and yellow bell peppers enhance hair growth and overall health by boosting blood circulation in the scalp when used directly on the scalp. When eaten as part of a balanced diet, bell peppers are a great source of vitamin C, which the body uses to form collagen naturally.
Collagen is a building block that binds and holds everything together structurally in the human body, so no more split ends, either.
Citrus, Berries, and Other Fruits
A citrus fruit loaded with vitamins A & C and antioxidants, oranges promote hair growth and the added vitamin C helps absorb iron.
Iron deficiencies have been shown to result in hair loss, and tangy tangerines are another source of vitamin C, much like oranges.
Blueberries help stimulate hair follicles and promote hair growth, while also boosting scalp circulation thanks to their high collagen-boosting vitamin C levels.
Probably the most versatile fruit for smoothies, desserts, and salads, strawberries promote hair growth because they’re fully loaded with antioxidants and a rather large dose of vitamin C (making this the the ultimate keratin-producing ingredient).
An excellent source of potassium, bananas also contain natural oils that encourage soft and manageable hair, while protecting hair from breakage, split ends., and loss of the natural elasticity. Apply banana directly to the scalp for an added healthy shine.
Bananas are an instant source of energy and are packed full of fiber and magnesium to keep you fuller for longer.
Nutrient-rich papaya is a fruit that’s well-known for promoting hair growth, preventing baldness, activating hair follicles, and strengthening hair from the roots up. Apply directly to the scalp to clear dandruff and use papaya leaf as a conditioning agent to manage and treat dull and lifeless hair.
See more fruits that can be added to your diet as foods for hair growth at BeBeautiful.in
Peanut Butter, Seeds, And Nuts
As foods for hair growth go, peanut butter is not just a yummy sandwich filler. This versatile food can be used in baking, too, and contains high levels of vitamin E, a powerful hair-loss preventative. Use the crunchy variant with added peanuts for an additional boost of:
- Vitamin B-6
Peanut butter also contains approximately 7 grams of protein per sandwich serving.
Seeds are nutritional superstars as far as foods for hair growth go, including popular choices such as flax, chia and sesame seeds.
Chia seeds are full of omega-3s, protein, calcium, and phosphorous and don’t have to be added to foods to enjoy their health benefits. Promote natural growth and moisture by drinking a scoop of chia seeds in a glass of water daily.
Nut butters are an excellent way to add nutrients to your hair.
Brazil nuts promote hair growth, are a good dietary source of selenium, and help to maintain a healthy scalp.
Legumes, Pulses, Grains, And Cereals
Another ingredient that’s packed full of vitamin E to reduce hair loss, barley is also rich in iron and zinc.
Good quality breakfast cereals are fortified with iron and help to promote a healthy blood supply and improve low iron levels.
Lentils supply folic acid in abundance for healthy hair growth and contain high amounts of protein and iron.
Oatmeal is loaded with essential nutrients such as iron, zinc, omega-3s, and silicon, which promotes hair growth.
Quinoa is a whole-grain superfood and a good source of zinc to prevent and manage brittle hair.
Eggs And Dairy As Foods For Hair Growth
While not exactly a meal on its own, dairy can be added to your favourite meals to enhance the taste and to maximise the healthy benefits of other ingredients.
Greek yogurt is considered one of the best foods for hair growth and is a fantastic vegetarian source of protein that’s full of B vitamins, (including vitamin B5) and vitamin D to stimulate healthy growth of new hair follicles.
Another source of B vitamins (especially B12 and B7), eggs – and egg yolks in particular – are a complete source of protein that provides about one-third of your daily biotin requirements.