The 14 Best Foods for Hair Growth in 2022 (Proved by Hair Experts and Doctors)

Many people are eager to have a thick and a healthy hair, especially as they age.

Surprisingly, your hair grows at a rate of about 0.5 inch (1.25 cm) each month and 6 inch (15 cm) every year. The rate at which it grows is determined by factors like as age, health, genes, and food.

Although you cannot modify factors such as age and genes, you can control your diet. In fact, eating a diet deficient in nutrients might result in hair loss.

Eating a well-balanced diet rich in nutrients, on the other hand, can help encourage hair growth, especially if you’re experiencing hair loss as a result of poor nutrition.

Here are 14 of the healthiest foods to eat to promote hair growth.

1. Berries

berries
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Berries are high in beneficial chemicals and vitamins, which may promote in hair growth.

This contains vitamin C, which is high in antioxidants.

Antioxidants can help protect hair follicles from damage caused by dangerous chemicals known as free radicals. These molecules are found in the body and the environment in their natural state.

For example, 1 cup (144 grams) of strawberries has 141 percent of your daily vitamin C requirements.

In addition, vitamin C is used by the body to generate collagen, a protein that helps thicken hair and keeps it from becoming brittle and breaking.

Furthermore, vitamin C helps the body’s absorption of iron from the food. Anemia, which has been related to hair loss, can be caused by low iron levels.

2. Eggs

boiled and fried eggs

Eggs are high in protein and biotin, two elements that may aid in hair growth.

Eating enough protein is essential for hair development since hair follicles are largely formed of protein. Hair loss has been linked to a lack of protein in the diet.

Biotin is required for the formation of keratin, a hair protein, which is why biotin supplements are frequently advertised for hair growth. Consuming extra biotin has also been shown in studies to help enhance hair development in persons who are deficient in biotin.

Biotin deficiency, on the other hand, is unusual if you eat a well-balanced diet. There is minimal evidence that extra biotin benefits healthy persons.

Eggs are also high in zinc, selenium, and other hair-nourishing nutrients. As a result, they are one of the greatest foods to eat for good hair health.

3. Spinach

woman eating spinach

Spinach is a nutritious green vegetable high in nutrients such as folate, iron, and vitamins A and C, all of which may encourage hair development.

Vitamin A helps in the production of sebum by the skin glands. This oily material moisturizes the scalp and keeps the hair healthy.

A cup (30 grams) of spinach contains up to 54% of your daily vitamin A requirements.

Spinach is also a good source of iron, which is necessary for hair development. Iron assists red blood cells in carrying oxygen throughout the body to fuel metabolism and aid in development and repair.

Iron deficiency has also been connected to hair loss.

4. Avocados

avocado

Avocados are tasty, nutritious, and rich in healthy fats.

They are also high in vitamin E, which may help with hair growth. One medium avocado (approximately 200 grams) supplies 21% of your daily vitamin E requirements.

Vitamin E, like vitamin C, is an antioxidant that helps in the prevention of oxidative stress by neutralizing free radicals.

One research found that taking a vitamin E supplement for eight months resulted in 34.5 percent higher hair growth in persons who were experiencing hair loss.

Vitamin E also protects sensitive skin parts, such as the scalp, from oxidative stress and damage. Damaged scalp skin can lead to poor hair quality and fewer hair follicles.

Furthermore, avocados are high in important fatty acids. These fats are not made by the body, yet they are necessary building blocks for your cells. Hair loss has been related to a lack of necessary fatty acids.

5. Nuts

nuts

Nuts are delicious and handy, and they include a number of nutrients that may help with hair growth.

An ounce (28 grams) of almonds, for example, supplies a whopping 37% of your daily vitamin E requirements.

Furthermore, they include a range of B vitamins, zinc, and vital fatty acids. Hair loss has been related to a lack of any of these nutrients.

Aside from hair growth, nuts have been linked to a slew of other health advantages, including decreased inflammation and a lower risk of heart disease.

As a result, nuts are a wonderful and simple addition to your diet.

6. Fatty Fish

fried fish

Nutrients found in fatty fish such as salmon, herring, and mackerel may increase hair growth.

They are high in omega-3 fatty acids, which have been related to hair growth.

According to a study of 120 women, taking a supplement combining omega-3 and omega-6 fatty acids as well as antioxidants decreased hair loss and enhanced hair density.

Another research discovered that taking a fish oil supplement decreased hair loss while increasing hair growth in people with thinning hair.

There are, however, only a few researches on omega-3 fatty acids and hair development. More research is required before health professionals may offer any recommendations.

Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, all of which may help maintain strong and healthy hair.

7. Sweet Potatoes

sweet potatoes dish

Sweet potatoes are high in beta-carotene. This element is converted by the body into vitamin A, which is connected to good hair health.

A medium sweet potato (114 g) contains enough beta-carotene to meet more than four times your daily vitamin A requirements.

According to research, vitamin A stimulates the production of sebum, which aids in the maintenance of healthy hair.

Furthermore, vitamin A may accelerate hair growth and promote the formation of thicker hair, all while preventing other hair follicles from going backwards.

8. Sweet Peppers

sweet peppers

Sweet peppers are high in vitamin C, which may help with hair growth.

In fact, one yellow pepper has about 5.5 times the vitamin C content of an orange.

Vitamin C stimulates collagen formation, which strengthens hair strands. It’s also a powerful antioxidant that can protect hair strands from oxidative damage.

When free radicals exceed the body’s antioxidant defense mechanism, oxidative stress occurs. It has been connected to hair loss and hair graying.

Furthermore, sweet peppers are a good source of vitamin A.

This vitamin may aid in hair growth by promoting the production of sebum, which helps in the maintenance of healthy hair.

9. Shrimp

shrimps

Shrimp is a popular shellfish that is high in nutrients and has the ability to encourage hair growth.

Shrimp, for example, are high in protein, B vitamins, zinc, iron, and vitamin D. A 3.5-ounce (100-gram) portion of shrimp supplies 38% of your daily vitamin D requirements.

Interestingly, vitamin D3 insufficiency has been related to hair loss in many researches.

Despite being low in fat, shrimp contain a trace of omega-3 fatty acids. Omega-3 fatty acid-rich diets have been related to increased hair growth.

10. Beans

beans

Beans are an excellent plant-based source of protein, which is required for hair growth.

Beans, like oysters, are high in zinc, which promotes hair growth and repair. A 3.5-ounce (100-gram) serving of black beans contains 7% of your daily zinc requirements

Beans are an excellent plant-based source of protein, which is required for hair growth.

Beans, like oysters, are high in zinc, which promotes hair growth and repair. A 3.5-ounce (100-gram) serving of black beans contains 7% of your daily zinc requirements.

They also give a variety of other hair-healthy minerals, such as iron, biotin, and folate.

In addition to all of these advantages, beans are incredibly adaptable and affordable, making them a simple addition to the diet.

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They also give a variety of other hair-healthy minerals, such as iron, biotin, and folate.

In addition to all of these advantages, beans are incredibly adaptable and affordable, making them a simple addition to the diet.

11. Seeds

seeds for hair growth

Beans are an excellent plant-based source of protein, which is required for hair growth.

Beans, like oysters, are high in zinc, which promotes hair growth and repair. A 3.5-ounce (100-gram) serving of black beans contains 7% of your daily zinc requirements.

They also give a variety of other hair-healthy minerals, such as iron, biotin, and folate.

In addition to all of these advantages, beans are incredibly adaptable and affordable, making them a simple addition to the diet.

12. Meat

Meat

Meat is a mainstay in many people’s diets and contains nutrients that may assist in hair growth.

Meat protein promotes growth and aids in the healing and strengthening of hair follicles. A 3.5-ounce (100-gram) portion of grilled sirloin steak contains up to 29 grams of protein.

Red meat, in particular, has a form of iron that is easily absorbed. This mineral helps in the delivery of oxygen to all cells in the body, including hair follicles, through red blood cells.

Protein and iron deficiencies have been related to hair loss.

13. Soyabeans

soya beans for hair growth

Soybean components have been demonstrated in studies to enhance hair growth. Spermidine, which is common in soybeans, is one of these chemicals.

A research of 100 healthy participants, for example, discovered that a spermidine-based dietary supplement lengthened the anagen period of active hair growth. The longer a hair follicle remains in the anagen phase, the more time it has to grow.

Spermidine has also been found in laboratory trials to enhance human hair growth.

However, because the study on spermidine and hair growth is still in its early stages, further research is required before health professionals can provide recommendations on spermidine intake.

14. Oysters

oysters for hair growth

Oysters are an excellent source of zinc.

Zinc is a mineral that helps in the growth and repair of hair.

A zinc deficiency in the diet may accelerate telogen effluvium, a frequent but reversible form of hair loss caused by a nutritional deficiency.

Taking a zinc supplement has been shown in studies to reverse the effects of zinc deficiency-induced hair loss.

Too much zinc, on the other hand, may increase hair loss. Because foods deliver zinc in modest but healthy quantities, acquiring zinc through meals like oysters may be preferable to taking supplements.

Conclusion

healthy hair growth

What you consume can have a big impact on your hair’s health.

A deficiency of nutrients such as vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and vital fatty acids may impede or even stop hair growth.

Fortunately, treating a deficiency in any of these nutrients may aid in the treatment of hair loss and accelerate the rate of hair growth.

If you believe you are deficient in any of these nutrients, consider include some of the items listed above in your diet.

2 thoughts on “The 14 Best Foods for Hair Growth in 2022 (Proved by Hair Experts and Doctors)”

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