Many people desire strong and healthy hair, especially as they age. However, how quickly it grows and how healthy it is determined by a variety of factors such as age, overall health, genetics, environmental exposure, medications, and diet. Although some factors, such as age and genetics, are beyond your control, one that you most likely have more control over is your diet. Food vitamins and minerals play an important role in hair follicle growth and cellular turnover.
A diet deficient in nutrients can result in hair loss. Deficits in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients have been linked to hair loss in studies conducted by Hind M. Almohanna and colleagues. Eating a well-balanced diet high in these vitamins and minerals may aid in hair growth, especially if you're prone to hair loss due to poor nutrition. While more research is needed to understand the relationship between micronutrients and hair loss, it's a good idea to eat enough of these foods rich in nutrients that promote hair growth.
1. Eggs
Eggs are high in protein and biotin, both of which are necessary for hair growth. Eating enough protein is important for hair growth, according to Emily L. Guo and colleagues, because hair follicles are mostly made of protein. Hair loss has been linked to a lack of protein in the diet. Furthermore, excessive biotin consumption can interfere with laboratory results used to diagnose and manage a variety of conditions. Eggs are also high in zinc, selenium, and other hair-nourishing nutrients. This makes them one of the best foods to eat for good hair health.
2. Berries
Berries are high in beneficial compounds and vitamins, which may aid in hair growth. This includes vitamin C, which is high in antioxidants. Antioxidants can help protect hair follicles from free radicals, which are harmful molecules. These molecules are found in the body and the environment. In addition, vitamin C is used by the body to produce collagen, a protein that helps strengthen hair and keeps it from becoming brittle and breaking. Furthermore, vitamin C aids the body's absorption of iron from the diet. Anemia caused by low iron levels has been linked to hair loss.
3. Spinach
Spinach is a nutritious green vegetable high in nutrients such as folate, iron, and vitamins A and C, all of which are essential for hair growth. According to research, vitamin A is essential for hair growth. However, taking too much vitamin A can result in hair loss. Spinach is also a good source of iron, which is necessary for hair growth. Iron assists red blood cells in transporting oxygen throughout the body to fuel metabolism and aid in growth and repair. Iron deficiency has also been linked to hair loss.
4. Fatty fish
Fatty fish such as salmon, herring, and mackerel contain nutrients that may aid in hair growth. They are high in omega-3 fatty acids, which have been linked to hair growth in numerous studies. There are, however, only a few studies on omega-3 fatty acids and hair growth. More research is required before health professionals can make any recommendations. Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, all of which may help promote strong and healthy hair. Fatty fish such as salmon, herring, and mackerel contain nutrients that may aid in hair growth. They are high in omega-3 fatty acids, which have been linked to hair growth in numerous studies. There are, however, only a few studies on omega-3 fatty acids and hair growth. More research is required before health professionals can make any recommendations. Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, all of which may help promote strong and healthy hair.
5. Sweet potatoes
Sweet potatoes are high in beta-carotene. This compound is converted by the body into vitamin A, which is linked to hair health. A medium sweet potato (114 g) contains enough beta carotene to meet up to 160% of your daily vitamin A requirements. Hair loss can be caused by a lack of vitamin A. Too much vitamin A, on the other hand, can cause hair loss. Aim to meet your requirements by eating vitamin-A-rich foods such as sweet potatoes and avoiding excessive supplementation.
6. Avocados
Avocados are delicious, nutritious, and high in healthy fats. They are also high in vitamin E, which may help with hair growth. A medium avocado (about 200 grams) contains 28% of your daily vitamin E requirements. Vitamin E, like vitamin C, is an antioxidant that aids in the prevention of oxidative stress by neutralizing free radicals. Some studies have found lower levels of vitamin E in people who are losing their hair, but the evidence is mixed. Vitamin E also protects sensitive skin areas, such as the scalp, from oxidative stress and damage. Damaged scalp skin can lead to poor hair quality and fewer hair follicles.
7. Nuts
Nuts are delicious, convenient, and high in nutrients that promote hair growth. An ounce (28 grams) of almonds, for example, provides 48% of your daily vitamin E requirements. Furthermore, they contain a variety of B vitamins, zinc, and essential fatty acids. Hair loss has been linked to a lack of any of these nutrients. Aside from hair growth, nuts have been linked to a variety of other health benefits, including reduced inflammation and a lower risk of heart disease. As a result, nuts are an excellent and simple addition to your diet.
8. Seeds
Seeds are high in nutrients but low in calories. Many of these nutrients are also beneficial to hair growth. Vitamin E, zinc, and selenium are examples. An ounce (28 grams) of sunflower seeds contains nearly half of your daily vitamin E requirements, as well as a variety of hair-healthy B vitamins. However, flaxseeds contain a type of omega-3 fatty acid that is not as well absorbed by the body as omega-3s found in fatty fish. Regardless, they are an excellent addition to the diet. It is best to consume a variety of seeds to get the most nutrients.
9. Sweet peppers
Sweet peppers are high in antioxidant-rich vitamin C, which may help with hair growth. In fact, one yellow pepper can meet up to 456% of a woman's daily vitamin C needs and 380% for men. Furthermore, sweet peppers are a good source of vitamin A. This vitamin promotes hair growth and influences sebum production, which helps keep hair healthy.
10. Oysters
Oysters are an excellent source of zinc. One medium oyster can meet up to 96% of a woman's daily zinc needs and 75% of a man's daily zinc needs. A zinc deficiency in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a nutrient deficiency. Too much zinc, on the other hand, can be toxic. Because foods provide zinc in small but healthy doses, getting zinc from foods like oysters may be preferable to taking supplements.
What you eat can have an impact on the health of your hair. According to Ryan Raman, a lack of nutrients such as vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids can slow or even stop hair growth. Fortunately, treating a deficiency in any of these nutrients may aid in the treatment of hair loss and increase the rate of hair growth. If you believe you are deficient in any of these nutrients, try including some of the foods listed above in your diet.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. The 13 Best Foods for Hair Growth
By Ryan Raman, MS, RD — Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Updated on May 18, 2022
https://www.healthline.com/nutrition/foods-for-hair-growth
2. The Role of Vitamins and Minerals in Hair Loss: A Review
Hind M. Almohanna, corresponding author Azhar A. Ahmed, John P. Tsatalis, and Antonella Tosti
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
3. Diet and hair loss: effects of nutrient deficiency and supplement use
Emily L Guo, Rajani Katta
