Last Updated on September 11, 2022 by The Blessed Queens
Searching for some great food for hair growth and thickness? Today we are talking all about some of the best foods that can help you grow and thicken your natural hair the right way, from inside out!
By now you know that following a healthy diet is something that is good for your hair, but it is also good for your overall health and wellbeing.
Need Some Food For Hair Growth And Thickness? Try These!
The thing is it’s not just about eating better to get your hair to grow faster, but also about making dietary changes that will help you see all kinds of improvements, like weight loss, more energy, and even clearer skin.
Not everyone has the same nutritional needs – each person is unique.
In order to become healthier, you must make healthy choices. The best way to get the nutrients that your body needs are to eat whole foods.
Learn to consume raw foods on a regular basis.
There are several great hair foods that you can add to your diet.
Psst! A secret, you can also add some tasty smoothies into your diet to help you grow your hair longer and naturally (Here is how)! ❤😁
Meats are a good source of various nutrients -like protein- that can support hair growth.
Protein is an essential nutritional element in meat, and it helps repair damaged hair follicles.
Eating around 100 grams of red meat supplies your body with about 29 grams of protein.
Iron is also another nutrient found in red meat and is quickly absorbed into the body.
It is essential for the delivery of oxygen to the hair follicles and other cells within the body (source).
Adding oysters to your diet will significantly increase the amount of zinc you consume.
What is Zinc? Zinc is an essential mineral that the body needs for various functions include hair growth.
Zinc deficiency triggers telogen effluvium a kind of hair loss that is common but reversible (source).
Research shows that increasing your zinc intake via options such as taking zinc supplements can help reverse the hair loss attributed to zinc deficiency.
However, consumption of the zinc supplement should be regulated because too much zinc can just as well trigger the thinning of hair.
Eating seeds is an ideal way of getting the nutrients you need with low caloric intake. Some of the nutrients found in seeds include selenium, zinc and vitamin E that support hair health.
A daily intake of around 28 grams of sunflower seeds will supply the body with half the amount of vitamin E it needs as well as a substantial amount of vitamin B.
Moreover, seeds such as chia seeds and flaxseeds can be a source of plant-based omega-3 fatty acids. Eating an ounce of these seeds supplies the body with about 6,388 milligrams of the fatty acids, which is more than what you can get from a half a fillet of salmon (about 178 grams).
However, the omega-3 fatty acids from the seeds are not as effective as that found in the fatty fish but is still an excellent addition to your diet for purposes of promoting hair growth and overall health.
Your diet should contain a mix of different seeds for you to get the widest variety of nutrients. Flaxseeds go great in breakfast smoothies.
Shrimp is a type of shellfish that is rich in various nutrients such as vitamins B, vitamin D, iron and zinc which are known to support hair growth and health.
Eating around 100 grams of shrimp a day will deliver 38% of the amount of Vitamin D the body needs daily. Interestingly, a vitamin D3 deficiency has been found to trigger hair loss.
And while shrimp may have a low-fat content, the small amount omega-3 fatty acids it has is abundant, and that means that eating shrimp can help improve the growth and health of your hair.
Shrimp is an excellent source of vitamin D, vitamin B, zinc, iron, and protein as well as a small amount of omega-3 fatty acids, all of which have been found to play an essential role in hair growth.
5. Fatty Fish
Fatty fish is a great source of nutrients that can improve hair health. The list of such fish will include mackerel, salmon, and herring; they are all a good source of omega-3 fatty acids that have been linked with improved hair health.
It has been found that in 120 women that used supplements containing antioxidants, omega-3, and omega-6 fatty acids show that these nutrients improved the hair dentistry and reduced hair loss!
In a different research, consumption of fish oil supplements was found to reduce hair loss significantly while improving hair growth in ladies with hair loss (source).
Besides the nutrients mentioned, fatty fish is an excellent source for other nutrients such as vitamins B and D4, protein, and selenium which have been found to aid in improving hair health.
Biotin and protein are two nutrients that play a vital role in promoting hair growth, and eggs are a rich source of these two nutrients.
Hair follicles are made of protein and thus consuming foods rich in protein is essential for hair growth. Subsequently, protein deficiency has been linked to hair loss.
On the other hand, biotin aids in the production of keratin, a hair protein. That is why there are biotin supplements marketed as products that promote hair growth.
As such, adequate biotin has been found to help support hair growth, although the body produces biotin naturally.
Biotin deficiencies are rare for people that eat a balanced diet, and there is little evidence that proves such individuals can benefit from increasing their biotin intake.
Eggs also contain other nutrients such as selenium and zinc that promote hair health, and these means that eggs are among the best foods to consume if you want to have strong, healthy hair.
Eggs Benedict, frittatas and omelets are all classic egg dishes that provide a good source of protein. So add some eggs to your meal plan.
Beans are an ideal source of plant-based protein, and this nutrient is linked with hair growth and health.
Beans are also a source of zinc. Eating around 100 grams of black beans will supply your body with nearly 7% of the zinc it needs per day.
Beans can also be an ideal source of other nutrients such as folate, iron, and biotin.
And since, beans are relatively cheap and readily available, they are among the most straightforward answers to the hair loss and related problems you may be facing.
Who likes Chili? What about pinto beans or kidney beans?
Avocados are a healthy source of natural fats and vitamin E which support and improve hair health.
Consuming around 200 grams of avocado, which is equivalent to eating a medium-sized avocado, supplies you with 21% of the vitamin E needed for the day.
Vitamin E has antioxidant properties that aid in fighting the effects of free radicals in the body more so around the skin. The damage of the skin caused by the free radical can contribute to thinning hair and weak hair (source), leading to increased breakage (source).
Furthermore, avocados contain essential fatty acids that the body cannot synthesize. The fatty acids are vital building blocks for the body cells, and a deficiency of these fatty acids has been associated with poor hair health.
These have compounds, such as spermidine, that has been found to support and promote healthy hair.
Research done on 100 healthy individuals who were on a spermidine-based nutritional supplement showed that such an addition to their diet prolonged the activity of hair growth (a phase known as anagen). A hair follicle is bound to grow longer, the longer it stays in the anagen phase (source).
Nuts are a delightful treat and a source of various nutrients that support hair health and growth.
Eating about an ounce of almonds can supply the body with 37% of the vitamin E it needs per day. Nuts are also an excellent source of a variety of vitamin B, essential fatty acids, and zinc; a deficiency of these nutrients has been associated with issues of weak hair and hair loss (source).
Besides hair growth, the nutrients in nuts have been linked with other health benefits such as lowering the risk of heart disease and reducing inflammation.
11. Sweet Peppers
Adding sweet pepper in your diet can ensure that your body gets vitamin A and C it needs.
When you eat one yellow pepper, you will get nearly 5.5 times the amount of vitamin C you get from an orange. Vitamin C supports the production of collagen that promotes the growth of thick, healthy hair strands.
Vitamin C is also an excellent antioxidant that aids in protecting the follicles from the effects of free radicals that cause graying and thinning of hair (source).
Remember the cartoon Popeye the Sailor Man? Popeye would pop open a can of spinach to recharge his superhuman strength anytime his girlfriend Olive Oyl was in trouble.
You probably know where I’m going by now, but you should incorporate several dark green veggies, like broccoli and spinach into your diet. These veggies are packed with nutrients like vitamins A and C.
Spinach is loaded with folate, vitamins A and C, iron, as well as other nutrients and minerals that promote hair growth and health.
The vitamin A aids in the production of sebum, which is an oily substance that serves as a natural moisturizer for the scalp thus helping to keep the hair healthy and vibrant (source).
13. Sweet Potatoes
You can get beta-carotene from consuming sweet potatoes. The body converts the beta-carotene into Vitamin A for the promotion and growth of good, healthy, hair.
Eating around 114 grams of sweet potato, which is equivalent to medium sweet potato, supplies you with beta-carotene, which is four times the amount of vitamin A needed per day.
Vitamin A has been found to promote sebum production and this, in turn, support the development of strong, healthy hair.
Berries can be a source of vitamins and various beneficial elements that promote hair health.
One of the essential vitamins found in berries is a vitamin C that is known to serve as a potent antioxidant.
Antioxidants play a significant role in promoting overall health. They shield the hair follicles from harmful free radicals that occur naturally in the body and are also in our surrounding environment.
Consuming around 144grams of strawberries (about a cup) will supply your body with 141% of the vitamin C it needs per day.
There you have it, Need Some Food For Hair Growth And Thickness? Try These!
What’s your favorite food for hair growth and thickness?
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