Age, diet, genetics, stress, hair practices, and medications are all factors that could impact hair growth. Now, there’s no magical potion that will instantly remedy hair loss or result in instant hair growth. You also can’t change some factors like your age or your genetics.
The one factor you do have control over is your diet. The food you eat plays a vital role in the hair follicle growth cycle. A restrictive diet lacking the essential nutrients can trigger hair loss. On the other hand, eating a diet that is rich in vitamins B12 plus D, biotin, riboflavin, and minerals like iron may help promote hair growth. This is especially the case if you are experiencing hair loss due to poor nutrition.
So, what foods can you incorporate into your diet to aid with hair growth?
Foods That Will Help Boost Hair Growth
- Protein-rich foods
Protein is vital for hair growth as your hair gets its structure from proteins called keratin. A lack of protein in the diet has been linked to hair loss.
It’s a good idea to incorporate healthy amounts of protein into your diet. Foods that are rich in protein include chicken, pork, and lean beef. For vegans and vegetarians, lentils, tofu, and soybeans are also great sources of protein.
- Eggs
Eggs are another great source of protein and biotin – two essential nutrients for hair growth. Biotin also aids in the production of keratin. Other hair-healthy nutrients you’ll find in eggs include zinc and selenium.
It’s important to note that biotin deficiencies are relatively uncommon if you consume a balanced diet. Nevertheless, eating more eggs and other biotin-rich foods like organ meats, fish, meats, seeds, and nuts couldn’t hurt – you’re unlikely to consume an overload of biotin through food.
That said, many supplements for hair, skin, and nail growth on the market contain biotin in surplus amounts of the recommended daily intake. So, be sure to do your research.
- Bell peppers, oranges, berries, and tomatoes
In other words, foods that are rich in vitamin C.
Vitamin C aids the production of collagen in the body, which helps to strengthen your hair. This essential vitamin also has strong antioxidant properties, which protect your body from harmful molecules called free radicals. Oxidative stress occurs when these free radicals overwhelm the body and can result in hair loss.
Blackcurrants, brussel sprouts, guavas, and potatoes are other good sources of vitamin C.
- Spinach
Spinach deserves a special mention. This healthy green vegetable is rich in many nutrients, including Vitamins A, C, and K, as well as iron, folate, and potassium, all of which are important for hair growth.
Vitamin A, in particular, promotes cell growth which results in hair growth. It also helps your skin glands produce sebum, which moisturizes your scalp for healthy, nourished hair.
That said, supplementing with too much vitamin A can actually accelerate or lead to hair growth. For this reason, it’s best to get your vitamins from foods like spinach. Sweet potatoes, carrots, and kale are other foods high in beta-carotene – a nutrient that gets converted into vitamin A in the body.
- Fatty Fish
Salmon, sardine, lake trout, tuna, Atlantic mackerel, and cod are rich in Omega-3 fatty acids, which provide essential nutrients to hair follicles and skin. The omega-3 found in fatty fish helps:
- Prevent hair follicle inflammation, which can directly contribute to hair loss
- Promotes circulation in the scalp, which can aid hair growth
Fatty fish are great if you’re looking to add more selenium, vitamin D3, and B vitamins to your diet. On the plus side, these minerals and vitamins also aid in the growth of strong and healthy hair.
Experiencing hair loss? Consult a hair loss expert. Request a consultation with Dr. Williams today.
