12 Foods For Healthy Hair Growth And Thickness

Strong, long, and luscious locks are a dream of everyone henceforth our market is filled with so many hair care products. Our crowning glory has huge importance in our appearance. Imagine how dreadful it can be for us to see our precious mane begin to fall, or even worse, our hairline receding. Your hair health depends on your age, genetics, a great hair care routine, and a great diet. A wholesome and plant-based diet keeps hair strong and healthy. 

 Our hair strands are made up of a hard protein called keratin that needs constant nourishment with vitamins and minerals to keep your hair strong and healthy. Food rich in protein, iron, vitamins, fats, and minerals is considered the best food for hair growth and thickness. 

Reasons for Hair Fall

The reason for hair fall could be anything; hence find the root cause first. Hormonal imbalance, stress, Illness, thyroid imbalance, sudden weight loss, unhealthy diet, and lifestyle. 

How to Prevent Hair Fall?

Preventing hair fall can be easy if you include some minor changes in your lifestyle, apart from external treatments, you need inner healing and health to ensure your overall wellbeing, below are some tips to achieve healthy hair.

1. Stress: Practice yoga and meditation to tackle stress and you will see an immense benefit if the reason for hair fall is stress.
2. Thyroid and hormonal imbalance: This should be treated with the help of a doctor.
3. Lifestyle: Lead an active lifestyle, i.e., make sure to exercise, at least 3 to 4 times a week.
4. Heat: Avoid heat-styling tools if you see excess hair fall, you can always use a heat protection spray before styling your hair.
5. Diet: Avoid junk food and eat a nutrient-rich diet such as:

• Protein: Since our hair strands are made up of protein so you need to eat a protein-rich diet such as beans, nuts, etc.
• Vitamin A: It increases the hair growth rate and sebum production.
• Vitamin D: This is immensely beneficial with alopecia hence soaking up in the morning sun.
• Vitamin C: You need it in your diet to boost collagen formation
• Biotin: needed for the fatty acid synthesis which is essential for a healthy hair cycle
• Vitamin B12 for food: It is abundant in dairy products so if you are vegan then look for fortified soy milk which includes vitamin B12. Make sure to read the labels.

Below is the list of foods that are rich in the above-mentioned nutrients, so read and try to incorporate them into your diet.

Here are 12 Superfoods for Hair Growth:

1. Sweet Potatoes

Sweet potatoes are rich in beta carotene (vitamin A) which is a great nutrient for skin and hair. Vitamin A aids in sebum production, which keeps our hair shiny. It also contains Biotin which helps in reversing the damage caused by heat styling products.

2. Spinach 

When it comes best vegetable food for hair growth spinach tops the list. It is rich in Vitamin A and C along with nutrients such as iron, magnesium, and folate, which are best for your hair. Iron promotes oxygenation in the whole body, which is great for hair follicles. Some studies show that iron deficiency can lead to baldness (Study 1).

3. Carrots

Carrots are a great source of vitamin A which helps the scalp to produce sebum which maintains its shine and luster. Hairs are one of the fastest-growing cells in our body and vitamin A is necessary for its optimum growth. It promotes blood circulation to the scalp and prevents its breakage.

4. Beetroot

Beetroots are loaded with a natural chemical called inorganic nitrates. These nitrates improve blood circulation and promote oxygenation to hair follicles, which helps in the growth of long black hairs. You can include beetroot in the form of juice or you can use it in a salad.

5. Peanut or Peanut Butter

Peanuts are a rich source of natural oil that keeps our hair shiny and full of life. It is also a great source of vitamin E, biotin, zinc, and magnesium which promotes hair growth. It also contains silica and calcium which give tensile strength to your hair. Soak them overnight or eat them as peanut butter.

6. Pumpkin

Pumpkin is rich in vitamin A, C, E, zinc, and iron repairs your hair cells from any damage and strengthens them. It contains vitamin b9 which promotes hair growth by increasing blood circulation towards the scalp. It contains antioxidants that prevent premature loss of hair and any other scalp infection.

7. Nuts 

Nuts such as almonds and walnuts are an excellent source of essential fatty acids, vitamin B (b1, B6 and B9), and vitamin E, zinc, protein, and magnesium. These combinedly strengthen hair cuticles and also nourishes the scalp. The deficiency of these fatty acids can lead to scalp hair loss and eyebrows as well as premature greying. 

8. Seeds

 Try to include a mixture of chia, flax, and sunflower seeds in your diet. While sunflower seeds are rich in vitamin E along with a variety of B vitamins, flaxseed and chia seeds are rich in omega-3 fatty acids which promote hair growth. Just take a handful in your diet to keep hair healthy

9. Lentils, Beans, and Soybeans

Beans and lentils, aka pulses, are the best sources of plant protein and fiber, which makes them the best food for hair growth. They contain zinc, biotin, and folate, which repairs damaged hair and aids in its healthy growth. Soybeans are the best sources of spermidine (study 2) that prolong the active phase of hair growth, which is known as the anagen phase. The longer the hair cell stays in the anagen phase, the longer they will grow.

10. Berries

Berries, especially strawberries, are rich in vitamin C, which has great antioxidant properties which prevent hair from free radicals. Also, vitamin C aids in collagen formation, a protein that prevents hair from becoming brittle. It is also loaded with silica, which strengthens hair and optimizes its growth.

11. Oatmeal

Oats are rich in beta-glucans (a soluble fiber), zinc, and omega-3 fatty acids that promote healthy hair growth and thickness. You can have it for breakfast with nuts and seeds to make it wholesome.

12. Indian Gooseberry (Amla)

Also known as Amla is one of the best Indian foods for healthy hair. It is loaded with vitamin C, essential fatty acids, and antioxidants, which are great for hair. Amla prevents premature graying of hair and promotes healthy growth of hair by strengthening hair follicles. It prevents inflammation in the scalp and dandruff. You can take amla juice and or even put it in your morning smoothies. 

Bottom Line

Hair fall is a major concern for most of us today. Our sedentary lifestyle, pollution, and reliance on chemical-based products have made us vulnerable to this problem but healthy eating habits and some minor lifestyle changes can help us in achieving our dream of strong and shiny hair. It is time you gift your time and care to your hair because nothing is more therapeutic than self-care.

References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3237781/

https://pubmed.ncbi.nlm.nih.gov/21818338/

https://pubmed.ncbi.nlm.nih.gov/23772161/