Foods For Hair Growth – Best Foods To Eat For Healthy Hair [AU] 2023

Getting your hair to look the way you want is hard. You probably want to wave a magic wand to restore its strength and health if it’s graying, thinning, or just not growing. 

But did you know that a balanced diet can strengthen your hair follicles?

The nutrients we eat have a direct impact on the development, strength, and overall health of our hair. Although many variables influence hair growth, including genetics and hormonal variations, eating the right nutrients can make a huge impact.
In this article, we’ll explore the top foods that can enhance hair growth and strengthen hair. We’ll look at what foods are good for hair growth, which ones to avoid, and techniques that can help.

How Does Food And Your Diet Affect Your Hair?

Nutritional habits have been demonstrated in studies^[1] to have a significant impact on hair quality. The growth of one’s hair might be affected by one’s diet.

Each hair follicle is composed of cells containing a protein called keratin.^[2] These cells must be continuously nourished with minerals and vitamins to grow long and robust.

Similar to a healthy epidermis, healthy hair indicates a well-nourished body. Your food choices can either harm your hair or do marvels for it. 

A poor diet can lead to hair loss, brittleness, and a dry scalp. That’s why it’s important to get enough B vitamins, zinc, omega-3 fatty acids, iron, and fat-soluble vitamins. 

Best Foods For Hair Growth

The best thing you can do for your hair is to eat foods that are rich in a range of nutrients, including vitamins and minerals.^[3] 

Collagen supplements might help, but getting the nutrients you need naturally is best. 

So, what foods are good for your hair? 

Eggs

Eggs are one of the most inexpensive protein sources, and they’re great for hair. One egg has 6.3 grams^[4] of protein plus the B vitamin biotin^[5] — both of which are known to promote hair development.

Fatty Fish

Nutrients found in fatty^[6] fish like herring and salmon may encourage hair development. They have lots of omega-3 fatty acids, which research shows promotes healthier hair growth. 

In addition to being an excellent source of protein, fish also contains selenium, vitamin D3, and B vitamins to support strong, healthy hair.

Nuts

Some of the best biotin-rich foods for hair growth include nuts and seeds. 

While research^[5] doesn’t prove that biotin helps hair grow, it does show that a lack of biotin can cause hair loss. With that in mind, adding a handful of walnuts to your afternoon snack can’t hurt. These nuts are also high in vitamin E, an antioxidant that promotes hair^[7] and scalp health.

Chia Seeds

Chia seeds, which are high in protein, fat, and zinc, are another fantastic addition to your diet for healthy hair. They’re abundant in antioxidants,^[8] which help fight premature aging symptoms like hair loss.

Spinach

This dark green vegetable is high in iron, folate, vitamin A, and vitamin C. Because iron deficiency is known to cause hair loss, eating spinach^[9] can help maintain your levels of this crucial mineral. 

Folate and vitamins A and C help to produce sebum,^[10] which acts as a natural conditioner for the scalp, keeping it healthy and supporting hair development.

Foods To Avoid To Prevent Hair Loss

It’s not fun to see your hairline recede or bald spots pop up. While even small amounts of everyday hair loss are normal, significant amounts can be distressing.

It’s not enough to eat foods that are amazing for your hair; you should also avoid those that may cause hair loss. These include:

Sugar

This treat is as terrible for your hair as it is for your general health. 

Insulin resistance, which leads to diabetes and obesity, has been shown to cause hair loss or even baldness^[11] in both men and women. A diet heavy in sugar, carbs, and refined carbohydrates is the leading cause of insulin resistance.

Alcohol

Alcohol^[12] isn’t good for your health and doesn’t help your hair in any way. Since alcohol makes you lose water, drinking it often makes your hair very dry and can easily break away.

Fried Food

Most of us think of fried food as comfort food. But if you want to prevent hair loss, you might want to cut back a bit. 

Fried foods, like high fat and hydrogenated oils, are related to increased testosterone,^[13] which can lead to high amounts of dihydrotestosterone^[14] and cause hair loss. 

Hydrogenated oils, conversely, inhibit the essential fatty acids^[15] required for healthy hair. Fried foods also boost the activity of oil and sebum, which causes enzyme activity to increase and hair loss.

Processed Foods

Many of the vital elements found in foods are eliminated during processing, and in their place, trans fats, chemicals, and preservatives are added. These diets are low in several elements essential for hair growth, such as antioxidants, vitamins, and minerals. An imbalance of omega-3 and omega-6 fatty^[16] acids present in processed diets can also induce inflammation and poor hair health.

Furthermore, the chemical additives and preservatives in processed foods can create oxidative stress, harming hair follicles’ health and their development.

Caffeine

Caffeine is generally considered harmless when used in moderation; nevertheless, excessive caffeine consumption^[17] may hurt the health of one’s hair. Caffeine is a diuretic, which means it can cause increased urine production as well as dehydration.

Foods High In Mercury

High mercury concentrations^[18] are associated with hair loss. Fish^[19] and shellfish are some of the most common sources of mercury consumption, and some should be avoided. This includes sashimi, mackerel, swordfish, and particular varieties of tuna. These can be substituted with shrimp, salmon, and light tuna, which contain less mercury.

Other Ways To Encourage Hair Growth

Aside from a healthy diet, here are three other easy techniques to encourage hair growth:

• Apply essential oils: Add a few drops of tea tree, rosemary, or lime essential oil to your shampoo, or dilute it with jojoba oil. Evidence^[20] suggests these oils help boost and maintain the scalp healthy and nourished.
• Wear a scalp mask: A deep conditioning lotion known as a scalp mask is applied directly to the scalp to help it feel refreshed and calm. Additionally, it improves the health of your scalp and hair, which may promote hair growth. For optimal results, use a scalp mask once per week.
• Get a trim every three months: Even though it’s a fallacy that cutting your hair encourages it to grow more quickly, giving your hair a modest trim every few months will help you avoid breakage and enable you to grow it longer. You only need to trim the edges; you don’t need to lose any length.

The Takeaway

The quality of your hair is directly related to the food you eat. Eating nutritious foods and avoiding unhealthy ones can help promote hair growth and stop hair loss. Eat plenty of protein, vitamins, minerals, and omega-3 fatty acids, and drink plenty of water for the healthiest hair possible. 

You might also improve your routine by incorporating scalp massages and other gentle hair care methods. By prioritizing a healthy diet and adopting other hair-friendly habits, you may give your hair the nourishment it needs to look and feel its best. See a doctor if you notice any substantial or unexplained hair loss. They can investigate potential medical issues or nutritional inadequacies as possible root causes.

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