1. Why You Should Pay Attention to What You Eat for Hair Growth
There are a bunch of things that play a part in the health of your hair. Stuff like thinning hair, hair that breaks easily, or hair that just won’t freaking grow. And while there are some things, like your genes, that you can’t do anything about, your diet is one thing you totally have control over. If you eat a well-balanced diet with all the right stuff, it can totally make a difference in how your hair looks. Certain things, like vitamins and minerals, can help stop hair loss or help your hair grow. And other things can make your hair look all shiny and stuff, while also protecting it from getting messed up even more. (Gokce et al.2022)
When it comes to hair health, what you put in your body is just as important as what you put on your hair. Maintaining a healthy diet with the right nutrients can help promote hair growth. Whether your hair is thinning, damaged, or just won’t grow, changing your diet can help bring about healthy hair from the inside out.
2. Essential Nutrients for Healthy Hair
Hair, just like our body, requires proper nutrition to stay healthy and strong. To promote hair growth, it is important to consume a well-balanced diet that includes essential vitamins, minerals, and nutrients. These nutrients play a crucial role in maintaining the health of our hair. If you are specifically looking for nutrients that promote hair growth, it is important to understand their significance. A deficiency in important vitamins and minerals can lead to hair thinning and loss. In order to keep our hair follicles healthy, it is essential to provide them with a sufficient supply of these vital nutrients, which helps maintain proper blood circulation in the scalp. The food we consume provides all the necessary nutrients for the roots of our hair. Therefore, if we have any nutritional deficiencies, it is likely that our hair will be affected as well. Instead of spending a large amount of money on expensive hair care products, consider exploring your refrigerator for possible solutions that may help promote hair growth, such as the use of a quality hair growth shampoo. (Singh and Bharti, 2021) (Gokce et al.2022)
3. Foods to Promote Hair Growth
Proteins play a crucial role in the production of hair and are ranked second among the foods that promote hair growth. This is because during the hair’s growth phase, proteins known as keratins are stimulated. To ensure a well-balanced diet for healthy and fast-growing hair, it is important to include good sources of protein in your meals, such as lean meats and plant-based foods like legumes, soy, and quinoa. By doing so, you can also benefit from increased intake of other important nutrients like iron. It is recommended to consume at least 2 servings of protein daily, and incorporating a variety of protein sources can enhance their biological availability. Adding ground flaxseed to your diet can be beneficial as well. Animal protein sources tend to have higher levels of iron and zinc, minerals that are known to contribute to hair health. (OWUSHI and ASANGA, 2024)
In this section, we will explore the top nutrients that promote healthy hair growth.
– Eggs: They are rich in biotin, which promotes healthy hair growth. – Salmon: It contains omega-3 fatty acids, which nourish the scalp and promote hair growth. – Avocado: Its high content of healthy fats and vitamins helps keep hair hydrated and promotes growth. – Spinach: It is packed with iron and vitamins A and C, which are essential for healthy hair growth. – Sweet potatoes: They are rich in beta-carotene, which is converted into vitamin A in the body, promoting healthy hair growth. – Nuts and seeds: They contain zinc, biotin, and antioxidants that contribute to healthy hair growth. – Greek yogurt: Its high protein content promotes strong and healthy hair growth. – Oysters: They are rich in zinc, which helps strengthen hair follicles and promote growth. – Chicken: It is a good source of protein, which is essential for healthy hair growth. – Lentils: They contain iron, protein, zinc, and biotin, all of which support hair growth.
4. Drinks That Support Hair Health
Cinnamon water. Cinnamon is a healthy spice that is beneficial for your hair. When included in your diet, it offers many hair growth benefits. Cinnamon packs essential vitamins and nutrients to the body and promotes skin circulation, which helps the hair grow quickly. While you should never drink cinnamon in excess, a dash of cinnamon-infused water provides a blast of vitamins that your body will love.
Green tea. Drinking green tea is another well-known home remedy effective in promoting hair growth. Green tea helps in inducing hair growth and enhancing hair structure by stimulating hair follicles and reducing sebum production. The essential properties of green tea, which make it beneficial for hair, include a high content of essential ions, such as fluoride, aluminum, and magnesium. The benefit of these ions includes hair nourishing. The tea is a rich source of polyphenolic compounds. One of the polyphenols present in green tea includes epigallocatechin gallate. Epigallocatechin gallate is responsible for promoting hair growth.
Drinks that support hair health. As with anything, diet and lifestyle choices are the main players when it comes to the health of your hair. It’s imperative to treat your body well if you want to prevent hair fall or damage and grow it quickly. Drinks, too, play a vital role in nourishing your hair and skin – and make a great way to get some extra beauty foods in. So, season your diet with these hair drinks. Drink up! Yummiest drinks for health-boosted hair.
5. Foods to Avoid for Optimal Hair Growth
Here are 5 foods to avoid for optimal hair growth: 1. Refined carbohydrates: Refined carbohydrates are found in many types of foods, such as sweets, white flour, and of course, sugar. Consuming large amounts of these foods can cause a spike in insulin. Furthermore, diets that are rich in these carbohydrates can over-inflame the body and lead to nutritional deficiencies. 2. Sugary foods: High-glycemic foods can spike insulin levels, causing the overproduction of androgen, which in turn destroys hair follicles and causes hair thinning. 3. Caffeine: Caffeine dehydrates the body and can interfere with the digestion and bioavailability of minerals that are essential for hair growth. 4. Non-naturally or artificially sweetened food: While most people understand that sugary food and artificial sweeteners can harm their general health and wellness, many people do not know that doing so can make their hair dull and lifeless. 5. Fast food: Burgers, pizza, French fries, and fried foods with high fat content – all these fast foods do not add any essential minerals or vitamins to your diet.
Our hair is made mostly of protein, and therefore people looking to grow their hair need to eat food rich in proteins. For many people, diet plays a major role in maintaining healthy hair. It is true that a healthy diet with the right vitamins and foods can help promote hair growth. Many people have discovered that certain foods are much better for promoting hair growth than others. So, here are 6 foods that you may want to include in your diet to provide you with a better chance of growing a nice head of hair.
References:
Gokce, N., Basgoz, N., Kenanoglu, S., Akalin, H., Ozkul, Y., Ergoren, M. C., … & Dundar, M. (2022). An overview of the genetic aspects of hair loss and its connection with nutrition. Journal of preventive medicine and hygiene, 63(2 Suppl 3), E228. nih.gov
Singh, H. and Bharti, J. “Incredibly Common Nutrient Deficiencies.” EAS Journal of Nutrition and Food Sciences, 2021. researchgate.net
OWUSHI, J. N. and ASANGA, D. E. “Assessment Of Human Health Improved Fruits and Vegetables: The Benefits for Growing Children.” The Peerian Journal, 2024. peerianjournal.com
