Maybe she’s born with it, or maybe she has an amazing haircare routine. Some women are blessed with naturally healthy, thick and long hair. However, for most of us, we need to put in work to encourage hair growth. There are many products on the market that will help grow your hair – from multivitamins to hair masks. Hair growth products are fine, but the truth is, you can grow your hair without them. It starts with taking care of yourself and your health. Diet plays a major role in your hair’s health. Your hair is a part of your body.  Learn about the best foods for hair growth. After all, beauty begins from the inside out.

How Diet Promotes Hair Growth

Your parents were correct about “eating your vegetables”. Maintaining a well-balanced diet is one of the most powerful ways to keep your hair healthy. It turns out what you eat also has a huge impact on the health of your hair. For long, healthy hair, make sure that you are looking for foods that have a decent amount of iron, lean protein, vitamins and minerals. Iron is especially essential, as hair loss and brittle hair is linked to iron deficiency.

Nutrients That Are Good For Hair Growth

The next time you are browsing the haircare aisles, make sure to stock up in the produce aisle as well. Check out our handy guide on the best foods for hair growth. These are the key nutrients that are good for hair growth:

  • Vitamin D – stimulates hair follicles
  • Vitamin E – the antioxidant activity reduces oxidative stress in the scalp
  • Iron – Iron deficiency is linked to brittle hair and hair loss
  • Biotin – helps with hair growth and strengthening
  • Vitamin C – makes it easy for your hair to absorb iron
  • Omega-3 Fatty Acids – have an inflammatory component that counteracts inflammation that is causing hair shedding
  • Protein – a lack of protein weakens hair and makes it look dull

The Best Foods for Hair Growth

Leafy Greens – Such As Broccoli, Spinach, Kale

Green, leafy foods are full of Vitamin A, Vitamin C, Iron, Beta Carotene, and Folate. These can be found in dark green, leafy greens like kale, spinach, and broccoli. These foods are also rich in omega-3 acids, calcium, potassium and magnesium. Additionally, spinach is a staple ingredient for green smoothies and shakes. It also contains high iron and magnesium content. It also helps your hair produce sebum.

Legumes Such As Beans, Lentils and Soybeans

This food group is full of superfoods packed with goodness. Legumes are high in fiber, protein, and also great sources of iron. Iron deficiency is what actually contributes to hair loss. Legumes and lentils also help to restore the health of red blood cells. This supplies the skin and scalp with hair-improving oxygen.

Nuts and Seeds

They might look small, but nuts and seeds pack a punch. They are loaded with biotin, which is super beneficial for your hair’s health. You can eat them on their own or use them in toppings for bowls, salad or yogurt.

  • Walnuts – rich in linolenic and alpha-linolenic acids which aids with loss of scalp. These also contain copper, which can help keep color from premature greying
  • Almonds – full of biotin, which is one of the most vitamins for your hair
  • Pumpkin Seeds – contain healthy fats and vitamins, which aids in keeping hair shiny and nourished. These seeds also contain zinc which prevents dry scalp.

Fruits

Fruits are among the best foods that will help with hair growth. Almost every type of fruit is beneficial to your hair health. Plus, they are easy to use as ingredients for a smoothie.

  • Blueberries – These are rich in antioxidants, which counteract oxidative stress. Blueberries are also rich in antioxidants such as vitamin B.
  • Citrus Fruits – Fruits such as oranges, lemons, and mangos are adequate sources of vitamin C, which helps your body absorb iron.
  • Kiwi – Kiwi is a good source of vitamin C, which has antioxidant properties and helps your body absorb iron and helps to promote hair growth.

Avocados

Who doesn’t love avocados? Plus, they are an amazing choice of healthy fats as well as vitamin E. Vitamin E promotes hair growth. Vitamin E is also an antioxidant that helps combat oxidative stress against free radicals.

Eggs

For long, healthy locks, you’re going to need an adequate amount of protein and biotin. Eggs are rich in protein and biotin. When there is a deficiency in biotin, hair becomes brittle. Eggs are also rich in zinc and selenium, which aid in hair health. There are many breakfast recipes for eggs, so you can surely start your morning off right.

Carrots

Any orange-colored food is going to be good for your hair’s health. Carrots are a superfood that contain vitamin A. This is a beta-carotene that protects against dry, dull hair.

Sweet Potatoes

Sweet potatoes are among the best foods for hair growth. Like carrots, they are a great source of beta-carotene. Just one medium sweet potato contains the right amount of beta-carotene to provide more than four times your daily vitamin needs. Also like carrots, they are rich in Vitamin A, which helps to nourish both hair and skin.

Bell Peppers

You can find this vegetable in a variety of recipes such as fajitas and salads. Bell Peppers are packed with Vitamin C, which helps hair stay long and strong. Unfortunately, our bodies cannot produce vitamin C on its own. Eating foods that are packed with it is the best way to fuel up and strengthen hair. The vitamin C in bell peppers also helps your body create protein.

Watch Out For These Foods That Cause Hair Loss

There are in fact, foods that cause hair loss or hinder hair growth. These are foods that you want to avoid:

  • Sugar – Foods that are high in added sugars will speed of hair loss. These include type of sweets – candy, ice cream, or pastries.
  • Alcohol – Alcohol is bad for your liver and skin. It will also wreck havoc on your hair health. It actually slows the level of zinc in your body.
  • Refined, Over-Processed Grains – There is no need to avoid all bread. Limit the amount of refined, over-processed grains These include white bread, pastries, and white pasta
  • Swordfish – Although there are a few varieties of fish that are good for you, swordfish is not one of them. Swordfish actually contains higher levels of mercury than other seafoods. Mercury is possibly linked to hair loss.

Healthy Foods Are Essential For Healthy Hair

“You are what you eat” rings true when it comes to hair health. While there are products specifically made for hair growth, they should be used in conjunction with healthy foods. A diet rich in nutrients is the foundation for health, not just hair health. A healthy diet for hair health is important as we grow older. A lack of the right nutrients will slow down hair growth and cause hair loss. However, it’s never too late to start incorporating these foods in your diet.

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