Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches per year.In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Here are the 14 best foods you can eat to promote hair growth.
1.Vitamin A For Hair Growth
It helps produce the natural oils, also known as sebum, on your scalp. Vitamin A contains antioxidants that moisturize the scalp and prevent the hair from drying out. This is one of the best vitamins for hair growth and thickness.
Foods Rich In Vitamin A
- Sweet potatoes
- Egg yolk
- Dried apricots
The B vitamins are usually listed as a group because they work in tangent with one another.
The full list of B vitamins includes thiamin, riboflavin, niacin, folate (folic acid), vitamin B6, vitamin B12, biotin and pantothenic acid.
It is usually best to take all the B vitamins together as “B complex” unless you are deficient in a particular one.
Although a healthy diet is likely to provide you with all the B vitamins you need, B12 can be more difficult for those who follow a strict vegetarian or vegan diet.
B12 can only be obtained from animal foods, so those who abstain from all animal products will need to supplement with B12 specifically.
Biotin is one of the key vitamins related to hair loss.Other B vitamins help with energy, circulation and the growth of red blood cells.
Circulation is extremely important for hair health because healthy follicles require a steady supply of nutrients.
Many forms of baldness occur due to starved hair follicles not receiving enough blood supply.
Since there are so many B vitamins, it can be difficult to narrow down the list of foods that contain them.
Many foods are a great supply of just one or two B vitamins, while some foods contain moderate amounts of several of them.
The good news is that B vitamins are in a wide variety of foods.
If you are eating a healthy and balanced diet, then you are likely getting enough of all the B vitamins from food.
While meats, fish, and eggs tend to be excellent sources of several of the B vitamins, dark green vegetables and legumes tend to provide a sufficient vegetarian supply.
Most fruits and vegetables contain at least some of the B vitamins — enough to prevent deficiency.
Be sure to eat fruits and vegetables raw or lightly cooked to preserve the B vitamins found in them.
Avoid boiling vegetables, which strips them of most of their nutrients.
As hair is made up of protein, ensuring you get enough of it in your diet is crucial for strong, long and healthy hair. Those who’ve eaten a very low protein diet often experience at least some hair loss.
Seafood is an excellent source, particularly fish like wild-caught salmon, as well as meats like chicken, and eggs. Don’t worry if you’re vegan or vegetarian, as you still have plenty of plant-based options, like broccoli, spinach, quinoa, and beans. Hemp seeds considered one of nature’s most perfect foods, is packed with protein yet it’s more digestible than meat, eggs, and many other popular high-protein choices.
If you want longer, healthier hair then don’t forget about biotin. While biotin is a B vitamin, it plays such a key role in keeping hair healthy that it earned its own spot on this list. This vitamin helps convert carbohdyartes into glucose and activates aminoc acid metabolism in the fingernails and hair root cells. Since hair itself contains keratin, which is a form of protein, this supports healthy locks.
While most people get enough biotin from the foods they eat each day, it is a water soluble vitamin. Again, that means your body can’t retain it and flushes what it doesn’t use. So you need to get enough of it each day or you’ll run short. Many hair care products now contain biotin, but ingesting the vitamin is the best way to grow hair from the inside out. Rather, a combination of both an internal and external supply seems to work best.
Some food sources of biotin include mushrooms, avocados, eggs, salmon, peanut butter, and more.
Hair is made of protein. So, a protein-rich diet is crucial for the overall health of your hair. A lack of protein can make your hair dry, brittle, and weak. Also, the lack of zinc can lead to hair loss and a dry, flaky scalp. Eggs are a superb source of protein. They also have zinc, selenium, and other hair-healthy nutrients, which make them one of the best foods to eat to maintain optimal hair health.
Magnesium is necessary for many different body processes. This mineral is crucial for the body to function properly, and incredibly, nearly 80 percent of Americans are said to have a deficiency in this important nutrient. Without it we can feel weak, and even age more rapidly, a lack of magnesium has been linked to diabetes, osteoporosis, high blood pressure, heart problems, constipation, depression, anxiety and chronic fatigue. Not surprisingly, it also affects the hair.
A number of studies have revealed that a deficit in this mineral will affect hair growth and encourage abnormal hair loss because the follicles need magnesium for strength. As the follicles are responsible for hair growth, a deficiency leads to hair loss, and potentially balding.
Nuts and seeds are a great source of magnesium, particularly pumpkin seeds which contain about half of the body’s needs in just a quarter cup. Other top sources include spinach, Swiss chard, and sesame seeds. Alternatively, get more magnesium topically by applying a homemade magnesium lotion or taking a magnesium rich Epsom salt bath.
7.Aloe Vera Juice and Gel
Aloe vera has nourishing properties and tons of vitamins and minerals that help to keep your hair strong and healthy. Aloe vera benefitshave been known for centuries because of aloe vera contains health, beauty, medicinal and skin care properties. It soothes and conditions the scalp, providing the ideal environment for hair growth.
You can apply aloe vera gel directly to the scalp or add it to a gentle and natural shampoo. To take aloe vera internally, drink about a half a cup of aloe vera juice twice daily. The healing properties boost your dermatological health.
A 2012 study published in Anatomy & Cell Biology found that aloe vera gel reduced inflammation and had notable wound-healing effects when used on rats after a surgical incision. Not only did aloe vera promote rapid wound closure, but it also enhanced hair growth at the sight on incision.
Aloe vera has also been reported to have a protective effect against radiation damage to the skin, which can lead to hair loss. Following the administration of aloe vera gel, an antioxidant protein called metallothionein is generated in the skin, which scavenges free radicals and prevents UV-induced suppression.
Because of aloe vera’s antibacterial and antifungal properties, it also helps eliminate dandruff — perfect for people who want fuller hair and want to know how to get rid of dandruff — and the gel’s enzymes can rid the scalp of dead cells and promote the regeneration of skin tissue around the hair follicles.