Just like your skin, your hair condition reflects your inside health. So, your hair requires a steady supply of key nutrients too. Did you know that your hair grows around six inches annually? Your hair’s growth rate is affected by factors like age, health, genetics, and your diet. While you hardly have any control over your genes or age, you can make sure to eat right. Eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition. Here’s looking at 10 must-have foods for boosting hair growth.
1. Greek Yoghurt: This thick protein-rich superfood is said to have been a diet staple in Greek and other cultures since 500 B.C. Greek yogurt is rich in Vitamin B5, which is said to boost the blood flow to your scalp and hence, promote hair growth.
2. Spinach: Iron deficiencies have been linked to hair loss. The hair follicle and root thrive on a nutrient-rich blood supply. Iron deficiency causes anaemia, which disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in hair loss. Spinach is a great plant-based source of iron, which is crucial for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism, and aid growth and repair. Apart from iron, this leafy green goodness is loaded with folate, Vitamin A, and Vitamin C, all of which are said to aid hair growth. Spinach also contains sebum, which acts as a natural conditioner for hair. Wait, there’s more! It has Omega-3 acids, magnesium, potassium, calcium, and iron. All of these fit the bill for best foods for hair growth, which keep your locks lustrous, shiny, and most importantly, on your head!
3. Berries: A good hair diet should ideally consist of a generous amount of foods that have Vitamin C in them because it helps in the production of collagen, which strengthens the capillaries that supply the hair shafts. Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. Strawberries are a rich source of this vitamin. Since it also aids the absorption of iron, foods high in Vitamin C are good to eat in when paired with iron-rich foods. Vitamin C is also an antioxidant, so is used readily by the body. Blackcurrant and blueberries are excellent sources too. Amla, or the Indian gooseberry, has also a high content of Vitamin C and antioxidants, which is why it is prescribed in Ayurveda as the best food for glowing skin and hair.
4. Eggs: Hair is made of protein. So, a protein-rich diet is crucial for the overall health of your hair. A lack of protein can make your hair dry, brittle, and weak. Also, the lack of zinc can lead to hair loss and a dry, flaky scalp. Eggs are a superb source of protein. They also have zinc, selenium, and other hair-healthy nutrients, which make them one of the best foods to eat to maintain optimal hair health.
5. Avocados: Vitamin E is said to aid in healing and repair of cells. Avocados also come packed with this miracle worker. Vitamin E is an antioxidant that helps combat oxidative stress by neutralising free radicals. It also protects the scalp from damage in this fashion. Avocados also come packed with essential fatty acids, which form the essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss. What’s not to love about avocados?
6. Nuts: Nuts are an easy and low-calorie addition to your good-hair diet. They come loaded with Vitamin E and B vitamins, zinc, and essential fatty acids, all of which are crucial for hair health and growth. Pistachios have been linked to helping with male-pattern baldness and walnuts contain oils that contribute to the amount of elastin in your hair. Elastin keeps hair supple and stops it from breaking.
7. Oats: Eating oatmeal for breakfast is a superb way to start a day off right. Oats are highly nutritious and an excellent source of Vitamin B, zinc, and copper—some of the most important micronutrients for promoting healthy hair. They also have omega-3 fatty acids and polyunsaturated fatty acids (PUFAs), which stimulate hair growth, making it thick and healthy. They are also a great source of dietary protein for vegetarians.
8. Lentils: Full of protein, iron, zinc, and biotin, lentils have plenty of folic acid. The body needs folic acid to restore the health of red blood cells that supply skin and scalp with hair-improving oxygen. It’s a fabulous source of protein for non-meat eaters.
9. Carrots: Carrots have rich in Beta-carotene, an antioxidant that converts to Vitamin A. This not only protects your hair from turning dry and dull, but also stimulates the glands in the scalp to make sebum that helps keep it in top condition. Most orange-coloured fruits and veggies, such as sweet potatoes and pumpkins, do this, but carrots take the cake.
10. Black sesame seeds: In traditional Chinese medicine, black sesame seeds are used to stimulate hair growth and restore hair colour. Not surprising, considering that black sesame seeds are loaded with copper and zinc. Copper is essential for the proper functioning of the body, including healthy hair growth. An inadequate intake of copper can cause hair loss and thinning hair. Copper is also believed to intensify hair colour and delay greying of hair. Zinc, on the other hand, plays a role in the production of new hair cells and the maintenance of the oil-secreting glands of the scalp that make hair shiny.