A balanced diet with all the essential nutrients helps nourish your locks and keeps them lustrous. vitamins, and minerals promote your hair growth naturally. In this article, we take a look at the major foods that can help boost your hair growth. Keep reading!
1. Eggs
Eggs are packed with protein and are often used in hair masks and other hair care products. A study showed that egg yolk stimulated hair growth in human dermal papilla cells . Eggs are also rich in biotin that is essential for keratin (hair protein) production. . The selenium and zinc in eggs may also promote healthy hair. Anecdotal evidence suggests that eggs can make hair shinier and stronger and prevent brittleness and breakage.
2. Leafy Greens
Leafy greens contain nutrients like folic acid and biotin that help maintain healthy hair . Spinach is rich in vitamin C, iron, and folate that may promote hair growth. Spinach is also rich in vitamin A Studies show that vitamin A and its derivatives help in the development and maintenance of sebaceous glands
3. Avocado
Avocados are nutrient-rich and versatile fruits. They are rich in vitamin B12, riboflavin, vitamins C and A, folate, iron, niacin, and vitamin B6. They also contain trace amounts of zinc . All these nutrients aid hair growth . Avocado has antioxidant properties thanks to its polyphenols, carotenoids, and vitamins B and E that help strengthen the hair strands.
These antioxidant properties help reduce free radical production and can also prevent premature graying of hair. Also, avocado could have use as a hair conditioner. Its oleic acid may help strengthen each hair shaft from inside out and even prevent hair breakage. However, more research is warranted in this regard.
4. Berries
Berries have a high content of vitamin C . Vitamin C also helps with iron absorption. It helps combat hair loss in those with iron deficiency . Studies show that saw palmetto berries may help stimulate hair growth . Black raspberry extracts may also help reduce hair loss due to alopecia
5. Fish
Fish contains omega-3 fatty acids that can help improve hair health. The omega-3 acids can help inhibit 5-alpha-reductase that produces the hormone that may cause hair loss . Fish like tuna are also rich in protein and are often added to diets to promote hair health.
Salmon fish is packed with omega-3 fatty acids. It also is rich in vitamin D. Vitamin D supplementation may help treat male and female pattern hair loss . Consumption of food sources high in omega-3 fatty acids is essential as your body cannot produce these healthy fats.
6. Legumes
Legumes are rich in protein . They contain genistein, which can inhibit 5-alpha-reductase activity . Legumes also contain zinc. Zinc deficiency may make hair brittle . Beans are a good source of iron . may hinder follicular matrix cell proliferation .
7. Nuts
Brazil nuts are rich in selenium that may help keep the scalp and hair healthy. Nuts (like peanuts) are also rich in protein, minerals, and other important phenolic compounds . These nutrients may also promote hair health. However, more research is warranted in this regard.
Almonds, walnuts, and cashew nuts are rich in zinc too. They may promote hair health as well.
Walnuts are rich in alpha-linolenic acid (an omega-3 fatty acid), and deficiency of this nutrient may lead to scalp hair loss,.
8. Oysters
Oysters contain vitamins A, B, and C. They also are rich sources of zinc . Zinc deficiencies are often linked to hair falling. In one study, zinc supplementation was found to induce hair growth in patients with alopecia.
