Top 10 Foods for Healthy Hair

Many people want strong and healthy hair, especially as they grow older. How fast your hair grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet. some factors like age and genetics can’t be changed, but one factor you have more control over is your diet. Vitamins and minerals from food play an important role in the hair follicle growth cycle and in cellular turnover. Deficiencies in vitamins A, B, C, D, E, zinc and iron can compromise hair growth.

Studies suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss.

Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition. 

Ask yourself, are you eating enough nutrient dense food?

Consuming a diet lacking the right nutrients can lead to hair loss. 

We have enlisted the top 10 food options to get healthy and thick hair:

 

 

1. Eggs

 

Eggs contain various proteins that boost collagen production. Collagen synthesis improves the strength and thickness of hair. They also contain biotin, an essential part of the hair and its intake enhances hair growth. Eggs also contain iron that improves circulation and provides strength to hair strands. Other vital nutrients in eggs that are beneficial for hair include zinc, Vitamin A and Vitamin D.

 

2. Berries

 

Berries are loaded with beneficial compounds and vitamins that may support hair growth.

This includes vitamin C, which has strong antioxidant properties. 

Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals.

Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.

What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.

3.Spinach  

 

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A,  beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn't break.

Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.

4. Fatty fish

Fatty fish like salmon, herring, and mackerel have nutrients that may promote hair growth. 

They are excellent sources of omega-3 fatty acids, which have been linked to hair growth in several studies. 

Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.

 

5. Vitamin C-Rich Citrus Fruits

 

Citrus fruits like lemons, oranges, and grapefruits are a rich source of vitamin C. Vitamin C boosts collagen production and improves scalp circulation. Vitamin C protects hair follicles from the oxidative damage of free radicals. It also aids in iron absorption, which improves scalp blood circulation, improves hair growth, and gives appropriate nutrition. These factors enhance hair growth and make hair healthy and thick. Hence, Vitamin C-rich citrus fruits and berries are some of the best food for hair growth and thickness.

 

6. Avocado

 

Avocados contain a high amount of Vitamin E that protects the hair follicles from oxidative damage. Each hair follicle has its own blood supply and supports the growth of your hair. Improvement in the blood circulation of the hair follicles can enhance hair growth. Along with Vitamin E, avocados also contain potassium, Vitamin B, and folic acid, improving hair growth and thickness. Avocado maintains the pH balance and oil levels of the scalp that prevent clogging of hair follicles and keeps hair healthy and strong.

 

7. Sweet potatoes

 

Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health. 

Research has shown that vitamin A can affect the production of sebum, which helps keep hair healthy.

Vitamin A deficiency can lead to hair loss.

However, too much vitamin A can cause hair loss as well. 

Aim to meet your needs by eating vitamin-A–rich foods like sweet potatoes and avoiding too much supplementation.

 

8. Seeds and Nuts

 

Nuts, including almonds, walnut seeds, pumpkin seeds, and flax seeds, carry numerous health benefits for hair. They contain a high amount of Omega-3 fatty acids, which increase the thickness of hair by keeping it hydrated and making it strong. Nuts and seeds also contain zinc, promoting hair health by increasing cell reproduction and improving immunity. Additional nutrients in seeds and nuts beneficial for hair include phosphorus, magnesium, iron, copper, and selenium. Hence, nuts and seeds are good food for hair growth and thickness.

 

9. Cinnamon

 

This spice can do miracles for your hair. It not only stimulates hair growth but also improves the texture and appearance of hair. Polyphenols in cinnamon act as natural antioxidants and have antimicrobial properties that protect the scalp from infections and dandruff. But sometimes, highly concentrated cinnamon oil can cause allergies. It is advisable to do a patch test before using cinnamon. Riboflavin, niacin, Vitamin A, and Vitamin C in cinnamon also enhance the health of your hair.

10. Carrots

 

Carrots are a rich source of vitamin A, which has numerous benefits for your hair. Vitamin A is essential for the growth of body cells, including hair. This makes it a perfect food for hair growth faster. It also enhances sebum production in the scalp, which keeps the hair hydrated and healthy. Carrots are also known to improve blood circulation in the head and prevent premature greying of hair.