Hair Growth Foods (A healthy diet is a good foundation for healthy hair growth, but which foods aid hair growth? )

Hair growth foods

What to eat to help your hair grow longer fast? A healthy diet is a good foundation for healthy hair growth, but which foods aid hair growth?

VEGAN PRODUCTS:

AVOCADO

Are you tired of hearing about this superfood yet? Packed with all the nutrients your hair craves, vitamins A, D, E, and B6, Protein and Amino Acids, magnesium, folic acid, copper, and iron!

Vitamin A - helps keep skin glands producing sebum oil; this keeps your scalp moisturized and keeps your hair follicles healthy.

Vitamin D - Those who show vitamin D deficiencies have often also presented with stunted hair growth. This deficiency has been linked to autoimmune conditions such as alopecia, which cause bald scalp patches. Vitamin D stimulates new and old hair follicles and is important to your body's health and mood.

Vitamin E - has the natural antioxidants that support a healthy scalp and is also known for its inflammatory properties.

Vitamin B6 - this nutrient supports your hair's growth due to its role in protein metabolism, ensuring that hair cells have access to the amino acids, which are the building blocks of protein and are needed to make the hair proteins.

Magnesium - By regulating the folicle production, and the overall hair cycle, (Read more about that here) it is an essential mineral for healthy hair. Studies have shown that when magnesium is low your hair folicles will go into the resting phase, (catogen phase) which can lead to hair loss.

Folic Acid - I'm sure most of you know that the number one ingredient in a prenatal vitamin is Folic Acid, (which is why pregnant women grow hair so well and also have that glow from within). This mineral helps promote hair growth, volume and reduces the rate of premature greys by amping up the cell production process, improving weak, thinning, or brittle hair. (also needed to create a healthy baby)

Iron - Helping your body produce hemoglobin, which is the protein in your red blood cells that carry oxygen to your scalp helping grow and repair cells. (TIP: Be sure to add extra iron during that time of the month)

Iron deficiency (ID) is the world’s most common nutritional deficiency and is a well-known cause of hair loss. (Guo & Katta, 2017)

YUPPERS, ALL THAT FROM AN AVOCADO!!! (I guess they truly are worth the hype)

CRUCIFEROUS VEGETABLES

Mom was right, Eat your broccoli, Brussels sprouts, and Cauliflower! These bad boys help the production of keratin (the foundation of hair, skin, and nails) as they contain sulphur rich acids.

LENTILS

For plant based eaters, this is essential to get your biotin, zinc, and iron.

VITAMIN C RICH VEGGIES AND FRUIT!

From berries, to oranges, Bell peppers and more, Vitamin C is an important nutrient for your body. This "fighter" doesn't only keep the colds and flu at bay. Vitamin C may be the most important nutrient to help grow and strengthen hair as it helps your body absorb iron, reverses adrenal gland fatigue, which in turn encourages more hair growth, and stops hair loss. Strengthens and repairs the capillaries, which helps with thicker hair strands. And an added bonus it helps maintain your hairs natural colour, preventing premature greying.

ANIMAL PRODUCTS:

"The fact is that quantity and quality of hair are closely related to the nutritional state of an individual. Normal supply, uptake, and transport of proteins, calories, trace elements, and vitamins are of fundamental importance in tissues with a high biosynthetic activity, such as the hair follicle. Because hair shaft is composed almost entirely of protein, namely, keratin, the protein component of diet is critical for the production of normal healthy hair." (Trueb, 2021)

CHICKEN AND EGGS

You’ve seen it on every “hair and nail growth gummy,” and that's because, undoubtedly, B vitamins (like biotin) are essential for hair growth. Biotin, Niacin aid in the stimulation of hair growth and help keep it healthy! Chicken (best grilled) can contain up to 8.9mg of B3 per 3 oz and is an excellent protein source for hair growth. Eggs also contain a high amount of Biotin; bonus, you can use egg yolks to moisturize your hair.

Omega-3 Fatty acids, B vitamins, acids, and proteins, Salmon, Mackerel, Sardines, and high-quality Tuna, all aid in adding shine to your mane as a bonus to also helping it grow.

BONE BROTH

Collagen gives your hair its strength and connective tissue the ability to hold the follicle to your scalp. Your body produces collagen naturally; however, collagen production decreases as you age. Bone Broth is an excellent way to add collagen to your diet. Bone Broth is also stacked with Clean protein, Fiber, Amino acids, Vitamins and nutrients, And Antioxidants. Bone broth has enhanced bioavailability, allowing your body to absorb all the minerals and nutrients it needs.

GREEK YOGURT

I swear my Grandmother would put greek yogurt on everything. A healthy source of probiotics, and essential vitamins like zinc, with its special ingredient Vitamin B5 Greek Yogurt, will aid in blood flow to the scalp, giving you both healthy follicles and shiny hair.

XOXO

Kayleigh-May

COMING SOON:

Healthy Hair Recipes

DIY Healthy Hair superfood masks

What NOT to eat when trying to grow your hair.

REFERENCES

Arakelyan, Hayk. (2018). Hair and Food..

Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 1–10. https://doi.org/10.5826/dpc.0701a01

Trueb, R. (2021). “Let food be thy medicine”: Value of nutritional treatment for hair loss. International Journal of Trichology, 13(6), 1. https://doi.org/10.4103/ijt.ijt_124_20

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Hair Growth Foods (A healthy diet is a good foundation for healthy hair growth, but which foods aid hair growth? )