12 Best Foods To Eat To Promote Hair Growth For Both Gender

Can you eat healthier to promote hair growth? Read more to know

By Caren M
12 Best Foods To Eat To Promote Hair Growth For Both Gender

12 Best Food Diet That Promotes Hair Growth And Thickness

Did you know your hair grows about ½ an inch each month? When you do the math, you should be adding at least 6 inches more of length every month. For some reason, however, most of us lose length more than gain it. And it’s not just the length, hair may look dull and thin giving off a not-so-healthy vibe.

Most of us are quick to look to topical solutions but these cost a pretty penny and not everyone can afford them. Although looking into topical solution is the fastest, and perhaps, the quickest way to fix your hair problems, looking into what you eat could provide a more wholesome and long-lasting solution that will not cost you half of your paycheck.

The food you eat plays a big role in your overall health and specific nutrients in your diet will provide for healthy skin, hair, and nails. The number one tells of poor health. Improving your diet and focusing specifically on nutrients that promote healthy hair will have you rocking glossy locks with good volume, definition, and length.

1. Fatty fish

Fatty fish like salmon, herring, mackerel, and even sardines contain a high amount of omega-3 fatty acids and proteins that help strengthen hair. In a controlled study, several women were given omega-3 supplements while the other half were not. After a few weeks, it was noted that the group given supplements had better-looking hair and skin while the group without recorded cases of hair loss.

2. Eggs

Eggs are full of protein and essential nutrients like choline and Vitamins A, D, and B12 that are great for your hair. Protein is used as a building block for your hair follicles and vitamins A and E promote cell regeneration and promote cell health to keep those locks strong and shiny. Eggs also contain specific D vitamin complexes that help in maintaining cellular health for your eyes, hair, and skin.

3. Berries and other citrus fruits

Berries are a powerhouse of antioxidants from vitamins and other nutrients. A cup of strawberries contains more than 100% of your vitamin C requirements. Berries are versatile and can be used in smoothies, to make light snacks or can be used in baked goods. Citrus fruits like oranges, grapefruits, and lemon have high concentrations of Vitamin C to fight off free radicles and promote healthy cell generation for skin and hair.

4. Kale and Spinach

Greens, especially spinach, contain high amounts of magnesium iron and folate, a vitamin B complex that helps in breaking down proteins.

Kales are densely packed with nutrients like vitamin C to help maintain and protect the cell membrane. The iron in greens is also very important in maintaining good health and also hair. People who suffer from anemia record cases of unhealthy thinning hair. Another plus for spinach and kale is that it helps with greying hair. 

5. Nuts

Nuts are a significant source of biotin to stimulate hair growth and prevent hair loss. They also contain a high number of antioxidants that help fight free radicles in your body to promote cell growth and maintenance. Peanuts and peanut butter contain high amounts of protein as well and just a handful of them are super filling and can be swapped with meats. Almonds contain Vitamin E that helps in maintaining healthy hair.

6. Avocado

There’s a reason why avocado is used so extensively in hair and beauty. It contains Vitamin E which works by improving blood circulation, aiding in new cell formation. Your follicles become more efficient in their work to promote hair growth. Avocados are a healthy source of fats that are great for your skin and heart.

7. Seeds and whole grains

Whole grains such as buckwheat are rich in biotin as well as iron, zinc, and B vitamins. Biotin plays an important role in cell proliferation and producing amino acids which are required for hair growth.

Seeds like chia are packed with omega-3, fiber, and antioxidants and is considered a complete protein packing on more protein than soybeans. Flax seeds contain unsaturated fatty acids that may help nourish the scalp and prevent dryness. 

8. Pumpkin

It's already your favorite squash but I bet you didn’t know all the wonderful benefits it carries, not just for your hair, but your whole body. Pumpkin contains few calories and almost no fat making it great for our calorie counters and as a plus, they are loaded with iron and beta-carotene, a precursor for Vitamin A. This vitamin is important in for hair growth, in making your hair have more definition and appear sleek and glossy. 

Pumpkin also contains Vitamins C and E that help repair the body’s cells from damage and these include your hair follicles so load up on pumpkins on your next grocery shopping.

9. Plain Greek yogurt   

Unsweetened plain yogurt contains tons of protein which is the building block for your hair. Plain Greek yogurt is very versatile and can be incorporated into breakfasts like smoothies or as a savory fare like dips and condiments. One of the reasons we love yogurt so much is because it contains probiotics which are healthy bacteria that aid I digestion making breaking down of proteins and their absorption into the body easier. We suggest using brands that have five or more strains of these helpful bacteria cultures per teaspoon serving.

10. Sweet potato

Sweet potatoes are loaded with antioxidant beta-carotene that gives them their orange hue which turns into vitamin A that protects against dry and dull hair. Their slightly higher content of vitamin A makes them better than regular potatoes and will also support a healthy immune system and good eyesight, which is a whole lot of goodness in one bite.

11. Pulses

These include lentils, beans, chickpeas, and peas. They are dry edible seeds of veggies and will be a great source of protein and fiber so you only need to take them in small quantities per serving. The protein in pulses is a building block in hair synthesis. These babies are chockful of Folic acid which is a B-complex vitamin that helps to keep hair healthy and renew cells that are vital for hair growth.

12. Carrots

Carrots are a great source of Vitamin A. in fact, the most taught source of vitamin A. Not only is this vitamin great for your eyes but also longer locks. Drink a glass of carrot juice or add it to your breakfast regimen. Vitamin is required for the growth of every cell and hair has the fastest growing tissues in the body. Vitamin A also aids the scalp in producing the natural oil sebum to keep roots healthy and boost hair growth.

Vitamins That Promotes Hair Growth And Skin

Most cosmetic products entice their clientele with loading specific vitamins in their products. And the same goes for hair products too. We do suggest that you seek the advice of your medical practitioner first before taking any vitamin supplements and would suggest getting them from your daily fruit and vegetable intake instead.

Vitamin C

Vitamin C is a powerful antioxidant that helps fight free radicles that damage our cells. Including foods rich in Vitamin C in your diet will improve the overall look of your skin, hair, and nails. Citrus fruits like oranges, lemons, and grapefruit, and berries like blueberries are full of this antioxidant. It’s proven that drinking lemon juice every day will give you healthier-looking skin and hair in no time at all.

Vitamin E

Vitamin E is synthesized by the body for the repair of damaged cells and renewing old worn-out ones. Your hair follicles may be damaged by harsh products you use, heat, or even sun damage. Vitamin E helps restore these follicles and promotes blood circulation and maintains the balance of oils and PH levels. Avocados are a great source of these Vitamins.

Vitamin A

Vitamin A is found in many foods so it’s not a hard nutrient to come by. It aids greatly in cell renewal and the production of sebum which coats the hair follicles, protecting them from damage and giving your hair that shine. Vitamin A is more commonly gotten from its precursor, beta-carotene that gives vegies their orange hue like carrots, sweet potatoes, and pumpkins.

B vitamins

B vitamins and their complexes like folate found in most foods like asparagus avocado, and oranges help in gene synthesis and promote red blood circulation that helps promote healthy cells. Folate is also used in digestion to break down proteins that are used in cell generation including hair follicles.

Avoid Food That Causes Hair Loss

In the same way that there are foods that promote healthy hair growth, some foods also work in causing hair loss. Unhealthy foods are not only bad for your body but your hair as well. Processed and packaged foods like meats are full of additives and preservatives that are not healthy for the body when consumed in large amounts.

Eating foods without the proper nutrient constitution may cause unhealthy skin and hair that is dull, dry, and sheds easily leading to hair loss. If your hair is shedding, we have some remedies that might work for you

Related Article: 10 Hair Loss Products And Treatments For Women And Men
10 Hair Loss Products And Treatments For Women And Men

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Summary

Good, glossy, and strong hair is not an unachievable dream anymore. With simple changes to your diet, you can achieve long locks that you’ve always wanted to have. The trick with diet is that it will take a while for the results to take effect so please be patient and keep thinking good hair even when it gets hard.

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