Although 75% of Americans think they eat healthily, research by the NPR shows that as many as 80 % don't consume the daily recommendation of fruits, vegetables, and whole grains. If you have been trying shampoo, conditioners, and styling cremes to grow thick, gorgeous locks, it could be your diet that is hindering your hair goals. Here are eight nutrient-dense foods that promote hair growth as well as the vitamins and minerals that you get from eating them daily.
Why Are Nutrients Important For Hair Growth?
A healthy diet is critical for full mind and body health as it regulates all your organs, including cell health and regeneration. A healthy diet also helps your hair, skin, and nails to grow and stay healthy and beautiful to which the foods or dietary supplements you take play a critical role.
What you eat completely determines your hair and scalp health. The cells in the body carry nutrients to the hair follicles that determine hair length, volume, and density. Nutrients in food boost scalp health and contribute to cell regeneration. Hair is made of a protein called keratin. Collagen proteins are also responsible for scalp durability and hair strand structural growth.
For a well-balanced diet that boosts hair health, you need to consume foods that have vitamins A, B, C, D, and E as well as biotin, fatty acids, iron, magnesium, protein, selenium, and zinc. There is no singular food group that can provide these vitamins and minerals, so it’s important to consume a variety of foods to ensure you do not inadvertently cause malnutrition and hair loss.
1. Vibrantly Colored Vegetables
- Vegetables are packed full of nutrients like vitamins A, B, C, E, K, and minerals like calcium and iron that get transported to your hair follicles and roots. The CDC recommends eating two to three cups of vegetables a day for a healthy diet. So, what are the foods that have the recommended vitamin and minerals for hair health and growth?
- Broccoli contains 110mg of Vitamin C as well as A, B, E, K, and folic acid. Eating broccoli acts as a dihydrotestosterone inhibitor to combat hair loss.
- Carrots are rich in Vitamins A, B-6, and K, as well as beta-carotene and biotin. This vegetable will reduce hair loss and support thicker, longer hair strands.
- Collard Greens have vitamins A, C, K, calcium, fiber, and folate. Vitamin A is critical for the production of sebum, so you’ll receive nourishment and hydration.
- Corn is loaded with vitamins B (niacin, riboflavin, and thiamin) and E as well as folate, iron, magnesium, pantothenic acid, potassium, selenium, and zinc. Sweet corn also contains antioxidants that strengthen hair and reduce hair loss.
- Cucumbers have just 15 calories yet provide vitamins A, C, and K as well as fiber, magnesium, and potassium. Cucumbers also provide the body with antioxidants and hydration, so it’s the perfect go-to for an afternoon snack. It also promotes durable hair growth and provides critical nutrients for scalp health.
- Vidalia onions contain antioxidants, antibacterial properties, calcium, fiber, folate, iron, and vitamin C. Onions also have B6 and B9, which increases the blood cell production that enhances hair follicle and scalp health to boost hair growth.
- Red bell peppers have 169% RDI of vitamin C. They also provide vitamins A, E, and K as well as folate and potassium. Bell peppers promote hair growth through blood circulation and scalp health. You can eat them raw or cooked in dishes.
- Zucchini contains antioxidants, vitamins A, C, and K as well as iron, folate, magnesium, and potassium, which are ideal for preventing hair strand dryness.
2. Nuts Or Seeds
Nuts and seeds are healthy and nutrient-filled with vitamins B and E as well as amino acids, antioxidants, biotin, calcium, fatty acids, fiber, iron, magnesium, niacin, selenium, protein, potassium, and zinc. This combination of nutrients is going to reduce your hair loss and give you the type of strong, beautiful hair that you’ve been daydreaming about.
Choose any nut servings shown here to boost hair and follicle health.
- ¼ cup of sunflower seeds
- 10 Brazil Nuts or whole walnuts
- 15 cashews, macadamia, or pecans
- 20 hazelnuts or pistachios
- 30 almonds
3. Mixed Fruit
Fruits have a reputation as superfoods as they contain high counts of vitamins and minerals. The CDC recommends consuming about 1.5 to two cups of fruits per day. As fruits are nutrient-dense, they will stimulate your hair growth, moisture, and hydration. They also boost scalp health, strengthen hair strand density, and moisturize strands, so you’ll never have to worry about dry, damaged, or dehydrated locks or hair thinning.
- Apricots are a perfect source for vitamins A, C, and E as well as beta-carotene, lutein, potassium, and zeaxanthin, which is an antioxidant that promotes health.
- Avocado has 17mg of Vitamin C as well as vitamins B-6, E, K and minerals beta-carotene, folate, lutein, magnesium, niacin, pantothenic acid, potassium, omega-3, and riboflavin. It’s ideal for cell regeneration, hair health, and strand growth.
- Bananas are packed full of vitamins B and C as well as fiber, folate, magnesium, manganese (a medicinal nutrient), protein, and potassium. It’s the best snack to grow healthy, shiny hair. This nourishment will also make hair more manageable.
- Grapefruit should be on your menu every day as it has vitamins A, B, and C as well as antioxidants (lycopene, naringin, and naringenin), biotin, and potassium. You can eat grapefruit or use the oils to massage on your scalp for hair growth.
- Lychee contains vitamins B and C as well as folate, iron, manganese, magnesium, niacin, and thiamin that promotes the nourishment that is vital for shimmering tresses, healthy scalp, and oxygen-rich hair follicles that boost hair strand growth.
- Mango contains 67% of the recommended daily intake of vitamin C. It also has vitamins A, B, and E as well as calcium, folic acid, iron, and zinc. It’s ideal for hair growth and sebum production, so try it if you have dry, brittle, or coarse hair.
- Oranges are another superfruit as it has 130% RDI of vitamin C. It also has vitamins A and B as well as calcium, folic acid, niacin, magnesium, riboflavin, selenium, and thiamin. It is perfect for those with oily scalps or for hair loss.
- Pineapple is also a healthy superfruit as it has 130% RDI of vitamin C. It also has Vitamin B6, folic acid, magnesium, potassium, riboflavin, and thiamin. The antioxidants in pineapple will ensure you keep a healthy, full head of hair.
- Pumpkin is packed full of vitamins A (200% RDI), B, C, and E as well as beta-carotene, calcium, magnesium, and potassium, which promotes hair growth.
- Watermelon contains vitamins B and C as well as betaine, copper, folic acid, magnesium, niacin, potassium, riboflavin, selenium, thiamin, and zinc. Eating watermelon produce healthy blood cells, collagen, and hair follicles oxygenation.
4. Beans, Lentils, Or Peas
Whether you prefer lentils, beans, or peas, they are packed full nutrients. Lentils have vitamin B, calcium, fiber, folic acid, iron, magnesium, and potassium. You’ll also get vitamin B, E, and K as well as copper, selenium, and zinc in dry beans per cup. Peas have vitamins A, B, and C as well as calcium, copper, fiber, iron, magnesium, protein, and potassium. If you’re not eating these superfoods, you likely have hair shedding, thinning, and loss. These nutrients will help if you’re prone to brittleness, weakness, and breakage.
5. Fatty Fish Or Seafood
Fatty fish and seafood are ideal for people who want to boost hair and scalp health as they are sources for vitamin D and omega 3. A recent study found that there is a correlation between hair growth and cell cycle advancement and the consummation of fermented fish oil (FFO) extract and the omega-3 fatty acid docosahexaenoic acid (DHA). Fish oil also was found to stimulate hair in the anagen cycle pathway for new hair growth. The most beneficial fatty fish include mackerel, salmon, sardines, and tuna while the most nutrient-dense seafood to boost hair and follicle health are crab, mussels, shrimp, and scallops. If vegan, try Brussel sprouts, walnuts, or flaxseeds as alternatives.
6. Dairy
Dairy is rich in vitamins and minerals that deliver full-body wellness because of vitamin B1, B2, B3, B5, B6, B7, and B12. You’ll also get vitamins A, C, D, E, and K as well as calcium, copper, folic acid, iron, magnesium, manganese niacin, phosphorus, potassium, selenium, riboflavin, thiamin, and zinc. Eat two to three servings daily to maintain your follicle and scalp health. Diary will also develop hair growth that is beautiful and silky.
7. Mushrooms
Mushrooms are a healthy fungus that is packed with vitamin B1, B2, B3, B5, and B9 as well as antioxidants like choline, iron, selenium, and vitamin C and D, which boost cell production, nutrient absorption, durable hair strand development, follicle health, and melanin production. Just one cup of mushrooms contains fifteen calories, but it provides benefits like scalp hydration and cell health. It also reduces scalp conditions and hair loss.
8. Ginger Root
Ginger root is an herbal plant that has been used for thousands of years for vitamins B3, B6, and C as well as iron, fatty acids, folic acid, magnesium, phosphorus, potassium, and zinc. Taking ginger will reduce scalp inflammation and hair thinning as well as produce healthy, strong hair strands. The recommended daily intake of ginger is about one teaspoon daily for optimal health. You can eat ginger raw, as a spice or oil, or powdered.
Some people do not get enough vitamins or minerals, so the consequences of malnutrition lead to brittleness, dryness, and hair loss. Other people have medical conditions or lifestyles that deplete the body of nutrients well before they reach your hair follicles. Nutritional supplements like Bosley Pro Healthy Hair Vitality Supplement For Women or Bosley Pro Healthy Hair Vitality Supplement For Menare ideal solutions as the body absorbs them the same way it does food.