Nourishing Foods for Hair Growth: A Diet Guide for Healthy Hair

Researchers are exploring how our food choices affect our hair’s health and appearance. They’ve found that a nutritious diet is crucial for achieving beautiful hair. So, if you want to unlock the secret to great hair, consider what you eat, along with caring for your hair and staying active!

Did you know human hair grows at a rate of 1 cm per month! The growth rate of the hair is primarily dependent on factors like health, genetics, age and diet. For some, it may grow fast; for others, growth might be slow.

Diet for healthy hair comprises a good amount of protein, vitamins, zinc, etc. which are generally found in the food we consume. A poor diet of junk food like burgers, pizzas, sugary drinks, etc. lack in essential nutrients which can greatly affect your hair. One can also term them as foods that cause hair loss. Studies indicate that nearly 90% of the patients affected by hair loss had a nutritional deficiency. The older you get, the more careful you have to be about your diet, especially if you want to arrest early hair loss.

Food for hair growth has 13 essential vitamins which determine the health of the hair. Hair loss usually occurs due to deficiency of vitamins and trace elements.

Vitamin E: An essential vitamin, vitamin E is responsible for the overall health of skin and hair. It is amply found in leafy greens like spinach and nuts.

Protein: Protein is one of the crucial hair elements responsible for its structure; it is commonly found in legumes, eggs and meat.

Vitamin D: Vitamin D is another crucial element which indirectly affects hair health. Sunlight helps the body to generate vitamin D, a diet of mushrooms, eggs and supplements can balance the deficiency.

Biotin: A part of the vitamin B family, Biotin converts fats, carbohydrates, etc. into energy. This energy helps in hair regrowth. Meat, eggs, nuts and biotin supplements are a good source of biotin.

Zinc: Zinc is a powerhouse when it comes to hair growth. It helps oil glands work in top condition. Most often, zinc deficiency is found to be the prime reason for hair loss. Zinc is found in lentils such as toor dal, moong dal and leafy greens.

Iron: One of the most important carriers of oxygen to the cells, iron ensures the optimal working of major functions of the body, including hair growth. Foods that are rich in iron are leafy greens, oysters, clams and red meat. They are a recommended diet for hair growth.

Vitamin C: Vitamin C helps the body to produce collagen; an important element responsible for the structure of the hair. Vitamin C is found abundantly in amla, strawberries, citrus fruits, guava and peppers. They are known to be food for healthy hair by many hair care experts.

Vitamin B12: Your vitamin B12 levels are an important factor in hair growth. Any deficiency in vitamin B12 can cause anaemia and hair thinning. Vitamin B12 helps in the production of oxygen rich blood cells which are what provide the nutrients to your hair follicles.

Calcium: Calcium has an affect on your body’s ability to absorb iron. This in turn can have a direct impact on the health of your hair. If you are low on iron levels due to heavy menses or poor diet, ensure you have enough calcium in your diet to help with iron absorption.

Most of the food found in our kitchen has essential vitamins and trace elements which help in hair growth. The diet for hair growth can include some of the foods mentioned below

Eggs: Eggs are a rich source of protein and biotin which help in hair growth. Eggs can be had in many ways; scrambled, boiled or fried they can be eaten daily. Eggs are known to be the best food for hair growth.

Legumes: Legumes such as toor dal, moong dal, chickpeas, etc. are abundant in protein, an essential building block of hair. They can be consumed in many ways like dal chawal, khichri, chhole and chickpea curry. Imagination is your limit when it comes to creating delectable dishes with legumes.

Curd: Homemade curd or Dahi is a good source of probiotics which help in maintaining gut health resulting in better absorption of nutrients from the food one consumes.

Spinach: Spinach or Palak is a powerhouse of vitamin A, iron, biotin and other such essential elements making it a food good for hair. Palak paneer, dal palak are some of the dishes which are known to be food for hair.

Meat: Meat is considered as the best food for hair​ growth; ​it is loaded with proteins, iron, biotin and other essential nutrients​ which aid in hair​ ​growth​. ​​One can ​consume meat ​in the form of mutton curry​, ​chicken fry​ and steamed fish​.

Almonds: A wonderful food for hair loss, almonds pack in vitamins, minerals and omega fatty acids. ​It is ​no wonder​ ​almonds​ are ​known as food for hair ​growth and thickness​. Soak 4-5 almonds in water overnight and have them in the morning daily.

Berries: Berries are among the foods good for hair growth. They are rich sources of vitamin C which helps the hair grow well and remain healthy. Vitamin C has antioxidant properties and antioxidants protect the hair follicles from damage due to free radicals. Vitamin C is used by the body to generate collagen, a protein that strengthens the hair and keeps hair problems like brittleness and breakage at bay. Vitamin C helps iron absorption, and iron is good for hair growth.

Nuts and Seeds: They include walnuts, almonds, flax seeds and pumpkin seeds among others and are a good source of omega-3 fatty acids which boost the growth and thickness of hair. Seeds and nuts are also rich in zinc, phosphorus, iron, copper, magnesium and selenium, which are some minerals that are important for hair health. They are considered as some of the best hair growth foods.

Avocado: Avocados feature on the list of foods to eat for healthy hair. They are a rich source of vitamin E which protects the hair follicles from oxidative damage. They also contain potassium, vitamin B and folic acid which improve hair growth and thickness. s.

Sweet Potatoes: They contain beta-carotene, which is a form of o vitamin A in the body. Vitamin A deficiency causes hair loss. ir.

Cinnamon: It enhances hair growth and improves hair texture. Polyphenols contained in this spice have antimicrobial properties which protect the scalp from infections and the polyphenols act as antioxidants, which are good for hair health.

Lean Poultry: Chicken and turkey are examples of lean poultry and are packed with proteins which promotes hair growth. They have less saturated fat, which means they are better for overall health.

It is amazing how diet can affect hair health. Having a balanced diet of protein, carbohydrates, and minerals restores hair growth. But it is essential to take good care of hair with regular warm oil massage, meditation, drinking ample water and getting eight hours of uninterrupted sleep.

However, one has to observe their diet closely to understand the relationship between food and hair. Foods to eat for hair growth may not suit all of us; legumes may trigger a gas problem, wheat is known to cause gluten intolerance, individuals with lactose intolerance may have problems with milk and cheese intake. It is important to consult with doctors in such cases. Specialists at HairMD will help in understanding the underlying issue of hair fall and suggest a treatment specifically targeting the root cause.

HairMD has been at the forefront of hair care in India. They have nearly three decades of specialised experience in hair care. Over 50000 patients have been treated at their ultra-modern hair care centres spread across Pune. They are leaders when it comes to giving top of the line modern treatments for patients. A team of specialists like Dermatologists, Trichologists and a highly trained staff provide the best possible care.

Book an appointment with HairMD today for your hair loss concerns!