Many people wish to have long hair but don’t get to live that dream. The reason behind it can be anything like age, diet, genetics, health, etc. On average, hair grows only about 6 inches (or 15 cm) in a year. This means only about 0.5 inches (or 1.25 cm) per month.
While some people can not help the growth of their hair because of their genetics or age, others can. Sometimes, one experience’s poor hair growth or hair loss because of a lack of a nutritious diet. Hence, by including some basic everyday food items in your diet, you can ensure quicker and healthier hair growth. Keeping the right diet and consuming all the required nutrients can even add volume and luster to your hair.
Given below are 10 food items that are best for promoting hair growth by strengthening your hair and healthier. Include them in your day-to-day diet for beautiful hair:
For their richness in protein and biotin, eggs are among the best food items that improve hair growth. As proteins constitute a major part of hair follicles, lack of proteins in one’s diet gives rise to hair loss. The hair protein, called keratin, needs biotin for its production. Hence, the consumption of biotin is a must for optimal hair health. Apart from proteins and biotin, eggs also provide other hair-healthy nutrients like zinc and selenium.
Avocados are not just delicious but also an exceptional source of Vitamin E. A single medium-sized avocado can fulfill up to 21% of your daily requirement of Vitamin E. Avocados promote hair growth and protects the scalp by working as an anti-oxidant and combating oxidative stress. We pack avocados with healthy fats and also provide biotin to one’s body. They are used by numerous people for DIY hair masks as well.
Spinach is loaded with hair-healthy nutrients like iron, Vitamin A, Vitamin C, magnesium, and folate. Merely 30 grams of spinach can satisfy up to 54% of our daily Vitamin A need. Vitamin A promotes the sebum production which keeps the scalp moisturized and hair healthy. Iron helps with hair growth and repair as it promotes the circulation of abundant oxygen throughout your body and also improves metabolism. Vitamin C is also necessary for healthy hair growth as it protects the cell membrane of hair follicles.
4. Sweet potato
Being an outstanding source of beta-carotene, sweet potatoes are linked to healthy hair too. Beta-carotene is a compound that our body converts into Vitamin A that promotes the production of sebum on the scalp, hence keeping hair healthy. Vitamin A also prevents the regressing of hair follicles and speeds up hair growth, making it thicker. It also keeps hair from getting dry, dull, or frizzy by providing them with biotin.
Fatty fish like salmon and mackerel are an excellent source of omega-3 fatty acids, which promotes hair growth. It works as an anti-oxidant, increases hair density, and reduces hair loss. Salmon provides proteins that keep one’s hair strong and well-nourished. Other than omega-3 fatty acids, salmon is also rich in Vitamin D3, Vitamin B, selenium, and biotin. All these nutrients are beneficial for growth and luster in one’s hair.
Zinc works magic for the growth and repairing of hair and oysters are packed with this mineral. Zinc deficiency in one’s diet promotes telogen effluvium. It is hair loss that occurs because of a lack of proper nutrients in the diet and is irreversible in nature. Proper zinc supplements can also reverse the effects of hair loss. But you should get zinc from food items like oysters rather than taking zinc supplements, as too much zinc can also be a cause of hair loss. Getting zinc from food will ensure that you take it in the right and healthy doses only.
Seeds are an ideal food item one can take to escalate their hair growth as seeds are not just crammed with nutrients but also contain few calories as compared to other food products. Vitamin E, selenium, and zinc are among the many vital nutrients that seeds provide us with. Consuming a wide range of seeds will ensure that you do not skip any essential nutrients. Different seeds contribute different nutrients to your body. For example:
- Sunflower seeds provide us with a large variety of hair-healthy B vitamins and Vitamin E. One ounce of sunflower seeds, i.e. 28 grams, can fulfill about 50% of our daily Vitamin E needs.
- Chia seeds are among the best source of omega-3 fatty acids for vegetarians and vegans as they do not consume some of its other major sources like salmon. Apart from omega-3s, chia seeds are loaded with antioxidants, proteins, and fiber. Chia seeds contain about 20% more protein than soya beans. These qualities of chis seed make it beneficial for hair growth and also provide luster to the strands.
- Flaxseeds are very rich in omega-3 fatty acids. Merely one ounce (28 gms) of flaxseeds can up to 6,388 mg of omega-3 fatty acids, which is higher than the amount of omega-3 fatty acids that 178 gms of salmon can provide.
8. Sweet pepper
Vitamin C aids hair growth and sweet pepper is a dominant source of this nutrient. It is a little-known fact that a yellow pepper contains approximately 5.5 times as much Vitamin C as an orange does. Vitamin C is important for collagen production, which is vital for hair strength and also works as an antioxidant. It combats oxidative stress, which is bad for one’s hair as it causes hair loss and graying of hair. Sweet pepper is also full of Vitamin A, which is another hair-healthy nutrient.
It also links nuts with hair growth as only an ounce (28 gms) of them can provide your body with 37% of your daily Vitamin E requirements. They also control hair loss as some other vital nutrients they provide are zinc, a wide variety of B vitamins, and essential fatty acids. Nuts are not only tasty but also extremely convenient to be added to one’s diet in many different forms, making them an easy source of nutrition.
We pack berries with a range of vitamins and beneficial compounds that boost hair growth, Vitamin C being one of them. Vitamin C is an excellent antioxidant and protects hair follicles from getting damaged. 144 gms of strawberries can fulfill 141% of a person’s daily Vitamin C needs. Vitamin C also produces a protein called collagen. Collagen, apart from strengthening the hair, keeps it from getting brittle and breaking. Just like strawberries, blueberries are also an excellent source of Vitamin C and hence, are beneficial for hair growth.
By making some above-listed food items a permanent part of your diet, you can help your hair grow quicker and healthier. Remember, the change will not take place within a matter of days. You have to stick to a proper, nutritious diet for at least a few months to notice any change in your hair. The wait might seem long right now but, in the end, it will all be worth it.