This blog post on the top 10 foods for hair growth has been written to help you grow long, thick hair naturally. Studies suggest that deficiencies of iron, zinc, vitamins B2 (riboflavin), B7 (biotin), B12 (cobalamin) and D result in hair loss. Eating foods that provide the hair follicles with these nutrients will therefore support hair growth and maintain healthy hair.
Foods For Hair Growth: Eggs
Eggs are some of the foods which will make your hair grow faster because they are good sources of protein, biotin and zinc.
Biotin is important because it is required by the body to produce keratin and hair is made of keratin.
Protein is needed for hair growth since hair is made from keratin which is a protein. Protein is also required for proper functioning of the hair follicle. Protein deficiency has also been proven to promote hair loss.
Zinc is vital because its deficiency has been linked to hair loss.
Selenium is important because it is required to maintain healthy hair and it protects the follicle cells from free radical damage.
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Berries
Berries like blackberries and strawberries are some of the best fruits for hair growth because they are excellent sources of anti-inflammatory and antioxidant compounds like anthocyanins, ellagic acid, quercetin and vitamin C.
These antioxidants in berries are crucial for healthy hair since they protect the hair follicles from free radical damage. These anti-inflammatory compounds are also important because inflammation is linked to hair loss conditions like alopecia areata, androgenetic alopecia and stress-induced hair loss.
Vitamin C is important because in addition to protecting the hair follicle from oxidative stress, it is also essential for collagen production. Collagen is required to make the hair strong and keep it from becoming brittle and breaking. Vitamin C is also needed for iron absorption which makes it crucial since iron deficiency leads to hair loss.
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Foods For Hair Growth: Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach and kale are good sources of iron, vitamins A, B and C and antioxidant compounds like quercetin and kaempferol.
Iron is important for hair loss because its deficiency causes hair loss. Since iron is required to make hemoglobin, spinach is one of the top foods for hair growth in females. A healthy diet for hair growth in females should therefore include spinach or other dark green leafy vegetables.
Vitamin C, quercetin and kaempferol protect the hair follicle from free oxidative stress which also causes hair loss.
Vitamin A is also a prerequisite for hair growth.
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Fatty fish
Fatty fish like salmon and herring are important for hair growth because they contain protein, omega 3 fatty acids, vitamins B12 and D and minerals like selenium.
Omega 3 fatty acids have anti-inflammatory properties which protect the hair follicles from the damage caused by inflammation and oxidative stress. They have also been linked by studies to hair growth and are known to improve hair density. Salmon and other fatty fish are therefore some of the foods which make hair thicker.
Vitamin B12 is required for the growth of the hair follicles and its deficiency can result in hair loss.
Vitamin D is required to start the anagen growth phase of the hair cycle.
Protein is also very important since hair is made from protein. This makes salmon and other fatty fish the best foods for hair growth and thickness.
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Foods For Hair Growth: Seeds
Seeds like sunflower seeds and pumpkin seeds are great for hair growth because they contain protein and zinc.
Protein and zinc are vital for hair growth because their deficiency leads to hair loss.
Sunflower seeds also contain vitamin E which is a potent antioxidant that protects the hair follicle cells from oxidative damage which disrupts hair growth. They also contain selenium and the B vitamins which are required to maintain healthy hair.
Pumpkin seeds are beneficial for hair loss prevention because they are excellent sources of magnesium. Magnesium protects the body from the adverse effects of stress and its deficiency can increase the body’s susceptibility to the effects of stress which include hair loss. Pumpkin seeds also contain iron which is important as its deficiency has been linked to hair loss.
Chia seeds and flaxseeds are also important because they are some of the foods which make hair thicker because they contain omega 3 fatty acids.
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Avocados
Avocados are beneficial for hair growth because they contain magnesium and vitamins B3 (niacin), B9 (folate), C and E.
Vitamins C and E are potent antioxidants which protect the hair follicles from free radical damage.
Vitamin C is also vital for keeping the hair strong since it is crucial for collagen production. It is also needed for iron absorption which makes it an essential vitamin since iron deficiency leads to hair loss.
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Foods For Hair Growth: Sweet Potatoes
Sweet potatoes are beneficial for hair growth because they are good sources of beta carotene which is converted by the body into the vitamin A that is required for healthy hair.
Since vitamin A deficiency causes hair loss and too much vitamin A also causes hair loss, it is best to avoid vitamin A supplements and instead consume foods which are good sources of it.
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Sweet Peppers
Sweet peppers or bell peppers are beneficial for hair growth because they are excellent sources of vitamins C and A.
Vitamin A is important for hair growth and it also affects sebum production and keeps the hair healthy.
Vitamin C protects the hair follicles from damage caused by oxidative stress. It also needed to absorb iron and prevent hair loss as well as to produce collagen and keep the strands strong.
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Foods For Hair Growth: Legumes
Legumes like beans and lentils are important for hair growth since they are good sources of protein which is vital for hair growth and structure.
Beans are good sources of biotin, zinc and iron which are vital for hair growth as their deficiency causes hair loss.
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Beef Liver
Beef liver is beneficial for hair growth since it is an excellent source of protein, zinc and iron. Deficiency of these nutrients causes hair loss. Beef liver also contains selenium which protects the hair follicle from oxidative damage.
If you are still suffering from hair loss after following a healthy diet, consult our Doctor today.
FAQ
What Drinks Help Hair Growth?
The best drink for hair growth is a smoothie made by blending with strawberries and half an avocado. Adding a tablespoon of chia seeds will also boost the hair growth capacities of this health drink.
Hair Growth Smoothie Recipe
1 cup spinach
2 cups berries like strawberries and blueberries
1/2 avocado
1 tablespoon chia seeds
1 cup almond milk
Place all the ingredients in a blender and blend until smooth.
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Which Are The Top 5 Foods To Prevent Hair Loss?
The top 5 foods to prevent hair loss are foods which contain protein, zinc, iron and other nutrients whose deficiency causes hair loss. These foods are:
1.Eggs
2. Beans
3. Sunflower seeds
4. Spinach
5. Salmon
Therefore eat these foods if you want to stop hair fall.
Let us know in the comments section which of these foods for hair growth you will incorporate in your diet.