Top ten food for hair growth
Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, 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 are the ten best foods you can eat to promote hair growth.
One . Eggs..
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.
Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency .
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health
two . Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth.
Three. Fatty Fish
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
Four . Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
Six. Sweet Peppers
Sweet peppers are an excellent source of vitamin C, which may aid hair growth.
100-gram) serving of shrimp provides 38% of your daily vitamin D needs (37).
Interestingly, studies have linked vitamin D3 deficiency to hair loss (38Trusted Source, 39Trusted Source, 40Trusted Source).
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids have been linked to improved hair growth (16Trusted Source, 37).
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs (32Trusted Source).
They also provide many other hair-healthy nutrients, including iron, biotin and folate (41).
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.
Find a selection of beans online.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans (42Trusted Source).
For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (43Trusted Source).
Test-tube studies have also shown that spermidine promotes human hair growth (44Trusted Source).
However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (45).
Deficiencies in protein and iron have been linked to hair loss
A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.
Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.