Foods which encourage hair growth

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. A medium sweet potato about grams contains enough beta-carotene to provide more than four times your daily vitamin A needs Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Summary Sweet potatoes are loaded with vitamin A, which helps aid sebum production.

Additionally, it has other factors that may help speed up the rate of hair growth. They are also an excellent source of vitamin E, which may promote hair growth. Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.

In one study, people with hair loss experienced Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles 23 , These fats cannot be produced by the body, but are essential building blocks of your cells.

A deficiency in essential fatty acids has been linked to hair loss Summary Avocados are rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth.

A deficiency in any of these nutrients has been linked to hair loss 9. Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease Buy almonds online. Summary Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits.

Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth.

These include vitamin E, zinc and selenium. A 1-ounce gram serving of flaxseeds provides 6, mg of omega-3 fatty acids. However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Shop for sunflower , flax , and chia seeds online. Summary Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth.

Some seeds also contain omega-3s, which have been linked to hair growth. In fact, one yellow pepper provides nearly 5. Vitamin C helps promote collagen production, which can help strengthen your hair strands. It has been linked to hair loss and the graying of hair 5 , 6. This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.

Summary Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy and that may aid hair growth. Oysters are one of the best food sources of zinc Zinc is a mineral that helps support the hair growth and repair cycle A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency 34 , However, taking too much zinc could also promote hair loss.

Summary Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle. Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth. For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. Interestingly, studies have linked vitamin D3 deficiency to hair loss 38 , 39 , So keep on munching on those peanuts. You can also get the same benefits from peanut butter, just make sure to stay off the kind with added sugar.

Avocado: There is a good reason that this generation is obsessed with everything! This versatile fruit is a great source of B-complex vitamins and minerals. Avocados are great for you if you have hair breakage or are looking to add shine, strength and smoothness to your locks. So switch out those expensive hair spa treatments for a piece of avocado toast. When it comes to hair, always choose food for hair growth over a hair care product.

Chickpeas: Chickpeas are a great source of protein and manganese and therefore a great food for hair growth. Which helps strengthen your hair and promote the growth of thick hair and improve the rate of hair growth. If you are missing micronutrients like zinc and manganese in your diet. Just grab some chickpeas and make it into a tasty healthy snack like patty or salad. Barley: Iron and copper are essential for the growth and health of your hair follicles by boosting blood circulation to your scalp.

So if you are looking to make your hair stronger and thicker just add this cereal to your diet. Soybeans: Soybeans are loaded with proteins, vitamins and minerals. Which helps boost hair growth in someone who is experiencing hair loss due to nutritional deficiencies. Not only that but it also helps reduce the rate at which DHT binds to hair follicles. This makes them a great food for the growth of thick hair to reduce hair thinning occurring as a result of pattern hair loss.

Pomegranates: Pomegranates are a rich source of iron, and are always recommended for those experiencing low iron levels. They are also packed with antioxidants that improve blood circulation to your hair follicles. This helps stimulate hair growth and makes hair strong and healthy. Meat: This one is a no-brainer food for hair growth. Meat is one of the most reliable sources of protein and iron. Which helps aid hair growth and strengthen hair. This is particularly helpful for menstruating women who may have ferritin deficiency.

However, we don't recommend those with hair loss conditions to indulge in red meat and instead chose light meats such as chicken. Oysters: These pearls of the ocean pun intended are loaded with zinc. Low zinc levels are linked to hair loss, slow hair growth and dandruff.

If any of those concerns are bothering you, indulge in some oysters. Curry Leaves: These leaves are not only great for flavoring your food but also great for your hair. Rich in antioxidants this condiment helps protect your hair follicles against damage from ageing. So if you want dark and thick hair naturally. Time to start adding kari patta, which incidentally is also present in the traya scalp oil tadkas to your meals.

Rich in iron and protein. These compounds assist in hair growth and protect your scalp and hair follicles against inflammation and fungal infections. Methi or fenugreek seeds are also rich in Vitamin A, C, K and folic acid. Factors that affect hair growth Unlike the popular belief that hair loss is a superficial problem, hair loss conditions are actually the result of a number of internal and external factors. Hair follicles consist mostly of protein , making it an important nutrient for hair growth.

You can include foods such as eggs, legumes, meat, yoghurt, and pulses to fulfill your protein requirement for hair. The amino acids in protein-rich foods are responsible for good hair and L-lysine is one of them. L-lysine helps improve the quality and volume of hair. A simple addition like eggs for breakfast or pulses for lunch will prove to be a good choice of food for hair growth.

Vitamin A helps in the production of sebum which is important to keep your scalp moisturised and your hair healthy. It is however important to regulate the content of vitamin A, as an excess also leads to hair loss. Sweet potatoes, carrots and pumpkins all have beta carotene which is converted into vitamin A. This vitamin can also be found in animal products which is a good source for those who don't have a hair loss condition.

Vitamin B compounds are essential for hair. Here are a few foods for hair growth that are rich in vitamin B compounds such as biotin. Biotin helps make energy by converting nutrients in your diet to essential compounds for your body. Biotin is also essential in the production of keratin, a protective protein that is important for your hair, nails and skin. Consuming foods rich in this compound will promote the growth of strong and healthy hair Folate or vitamin B9 is used for DNA and RNA and is essential for repair and regeneration in the body.

It is found in broccoli, green leafy vegetables, chickpeas, and peas. Making these great foods for hair growth. However, it is important to note that heat can destroy the properties of folates and so certain foods need to be consumed raw to derive their benefits. Now that you know you can add these foods to your diet for hair growth or take supplements. Vitamin C is a powerful antioxidant that helps create collagen which is an essential component of your hair.

It also helps the hair absorb iron which is vital for hair growth. Strawberries, pepper, guavas and citrus fruits are rich in vitamin C and are the best fruits for hair growth. In fact, it is said that one lemon a day suffices for your daily dose of vitamin C.

Lime juice with some honey added for sweetness, is an excellent drink to start your day. However, please note that Ayurveda recommends that those who are facing a hair loss condition should stay away from sour foods.

This includes citrus fruits. Vitamin D is one of the most important nutrients for our body. However, numerous studies have shown that most Indians have a Vitamin D deficiency. While the actual role of vitamin D in hair growth is not clear, it apparently helps stimulate hair follicles. Sunlight is an excellent source of vitamin D, apart from foods such as fatty fish and cod liver oil. Foods such as seeds, nuts and leafy greens are rich in vitamin E.

Measure content performance. Develop and improve products. List of Partners vendors. Yvonne McGreevy is a researcher, fact-checker, video content creator, and writer with over 15 years of experience working with various publications. We cut harmful chemicals out of our hair care products, get regular trims, and regularly stimulate our scalp, yet sometimes it feels like our strands have been stuck at the same length for years. What gives? According to board-certified dermatologist Sharleen St.

Surin-Lord , our bodies require a diet high in plant-based foods, fiber, antioxidants, and protein for optimal hair growth. To determine the best foods for hair growth and hair health, it's helpful to know which vitamins and nutrients are important for the hair growth process.

For example, consuming foods high in vitamin C, E, D, biotin, and zinc all play a role in hair growth. That being said, we wanted to get specific on what we can incorporate into our diet to get the locks of our dreams, so we tapped nutritionists and dietitians in addition to St.

Keep scrolling to find out the exact foods that promote hair growth. According to Meryl Pritchard, holistic nutritionist and creator of Kore Kitchen , B vitamins are excellent for hair growth. Grilled chicken is one of the best sources, with 8. Healthy fats are essential to hair health, Pritchard tells us. Our bodies can't produce omega-3 fatty acids on their own, so it's important to get these fats through our diet. Not only do omega-3 fatty acids nourish hair follicles to give strands that strong, shiny, lustrous glow, but they're anti-inflammatory and stimulate the dermal papilla cells of the hair follicles, which regulate hair growth, according to St.

Avocados are a great source, and they're also rich in vitamins E and B s. Incorporate them into your morning smoothie or salad. Legumes aka beans and lentils are saturated with hair-improving vitamins and minerals like zinc, iron, and, most importantly, biotin. These nuts are also rich in vitamin E, an antioxidant that helps nourish both the hair and scalp. Salmon and other fatty fish like sardines, mackerel, and high-quality tuna are great for feeding hair from the inside out with the shine- and growth-encouraging likes of omega-3 fatty acids, protein, and B vitamins.

Best part? They're extremely versatile to prepare—cook them in an air fryer and shred for fish tacos, or cook a few filets in the oven and serve over a bed of spiced lentils. High in protein, healthy fat, and zinc, chia seeds are another great addition to your diet if you're looking to maintain healthy hair growth. Plus, St. Surin-Lord says they're also high in antioxidants, which help combat premature signs of aging like hair loss.

Throw a teaspoon into your morning smoothie or incorporate into overnight oats to meet your quota. There's been a lot of buzz surrounding collagen, and according to both Pritchard and Haber, it's one of the very best things to incorporate into your diet for hair growth.

Pumpkin seeds are a great source of the mineral, and according to St. Surin-Lord, are one of the best plant sources of omega-3 fatty acids, the anti-inflammatory type.