Best Foods for Hair Growth with Essential Nutrients

Many advertisements for hair growth products are publicized all over the media because hair loss issues are a serious concern for many.

Some of us keep searching for the best hair growth supplements or products and changing one hair care product after another.

However, many of us need to give more importance to the good foods that promote hair growth as much as the attention we pay to hair care products.

If you care for your hair dearly…then the first step is to identify the foods for hair growth and include them in your daily diet.

Nobody likes to see their hair falling off excessively or their scalp turning bald. The foods for healthy hair will make the maximum impact on the permanency of your hair and its beauty.

In this article, we will see the best foods for hair growth that contain the essential vitamins and nutrients required for the hair.

What Matters for Healthy Hair Growth?

First, let us briefly understand the hair growth mechanism in our body.

Androgens hormones largely control the growth of hair. This hormone efficiently controls the three phases of hair growth, namely anagen, catagen, and telogen.

However, the protein and vitamins go into the making of the hair.

It is natural to have stunted hair growth and pattern baldness as we grow old. It is because the cells in the hair follicles are weakened or dead…. as a result, hair regeneration and growth span are reduced drastically.

The hair follicle can also shrink and lose its capacity to grow due to a lack of protein and vitamin supply.

As our body needs vitamins and nutrients for the growth and development of hair, vitamins, and nutrients are also required.

Vitamins A, D, E, C, and B Vitamins (Biotin), protein, iron, and zinc are the significant vitamins and nutrients required for growth.

To make your hair grow healthy, you must regularly ensure your body gets essential hair growth vitamins and nutrients.

Of course, hair growth supplements might help supply these required nutrients for the body….however, they have their merits and demerits on health.

It is the food that we eat that will give our body the correct type of nutrients required for hair growth and also for a healthy body.

Vitamins and Good Foods for Hair Growth

Let us look at the vitamins and nutrients required for hair growth and the natural foods that can supply them to our bodies.

Vitamin A

The sebaceous glands in the skin secrete lubricating oily matter (sebum) into the hair follicles to lubricate the skin and hair. Sebum keeps the skin and hair healthy and moist. It is the body’s hair conditioner from within.

Without sebum, our skin and hair will be dry and unhealthy; the scalp becomes thicker.

Only with the help of Vitamins A and E will the sebaceous glands be able to produce sebum lubricants.

High Vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, pumpkins, dried apricots, cantaloupe, bell peppers, fish, liver, tropical fruits, and all yellow-colored vegetables; these are the best foods for hair growth.

Since Vitamin A is a water-soluble vitamin, it is best absorbed by the body when consumed with fat.

Vitamin C

Vitamin C has an important role to play in the formation of collagen in the human body. Collagen is essential for strengthening the capillaries that supply growth nutrients to the hair shafts.

As it is also a water-soluble vitamin, the body does not store it and usually flushes out the excess daily consumption of all water-soluble vitamins. The body needs this Vitamin regularly, so regular consumption of foods with Vitamin C is necessary for good health.

Vitamin C is also needed for the body to absorb iron better. One of the main reasons for breakage and loss of hair is the lack of Vitamin C in the body.

Almost all sour fruits/citrus fruits like lemon, gooseberry, orange, etc., are healthy hair foods as they contain rich amounts of Vitamin C. This Vitamin is also found in blackcurrants, blueberries, guava, kiwi fruits, strawberries, broccoli, papaya, and sweet potatoes…these foods promote hair growth.

Vitamin E

The diet that gives the body Vitamin E is good for hair growth and healthy skin.

Like Vitamin C, this one also helps strengthen the capillaries to increase the blood flow into the hair follicles.

This Vitamin protects the hair from sun damage and also adds shine and glossiness to the hair. Shampoos and hair creams containing Vitamin E are good for improving hair growth and stopping hair fall.

Oils, seeds, and nuts are good for hair as they reasonably contain Vitamin E.

Vitamin D

Vitamin D is one of the most neglected vitamins by health scientists in the past…as recent studies suggest that Vitamin D is related to just about every illness and a thousand different diseases’ genes are turned on by it…most hair loss diseases are closely linked to a deficiency in Vitamin D.

Vitamin D is essential in several vital functions of the body and in regulating minerals in the body. The mineral-like zinc, iron, and selenium that are important for hair growth are moderated by Vitamin D.

This Vitamin is also a co-factor nutrient of Vitamin A.

Your list of the best foods for hair growth must compulsorily have Vitamin D-rich foods such as fatty fish like tuna, mackerel, and salmon; all dairy products; orange juice, soy milk, cereals, beef liver, and egg yolks.

Biotin

Biotin, or Vitamin B7, is a water-soluble vitamin part of B-complex vitamins. It is the single most crucial Vitamin required for the better growth of hair and, most importantly, to make the hair strands healthy and strong.

In every healthy individual, the intestinal bacteria produce the enzyme that helps to generate the required amount of biotin in the digestive system.

However, people with a weak digestive system could experience biotin deficiency, which can be mitigated by taking biotin-rich foods like egg yolks, liver, and yeast. Other best sources for B7 vitamins are peanuts, sweet potatoes, almonds, carrots, salmon, tomatoes, and walnuts.

In extreme cases of biotin deficiency…a person may need to take a good-quality biotin supplement.

Iron

Iron deficiency in the body causes anemia, which usually results in hair loss and other health complications.

The body also requires mineral iron to smooth blood flow into every part of the body, including the hair follicles.

Anemic health conditions reduce the supply of hair growth nutrients to the hair follicles via blood, eventually leading to stunted hair growth and increased hair loss.

Naturally, everyone needs to consume iron-rich foods for good hair growth. The best source of iron is red meat; in fact, animal meat has the best quality iron that is easily absorbed by the body. All sorts of meats like beef, pork, mutton, poultry, and fish have rich iron content.

A vegetarian must depend on vegetables like lentils, spinach, and all dark-green-leafy vegetables (broccoli, kale, salad greens, etc.) for this essential mineral. It is also found in Seafood, beans, dry fruits, peas, and mushrooms.

Vegetarians may require taking additional iron supplements to prevent the occurrence of anemia, as iron from vegetables is not easily absorbed by the body.

Here again, vitamin C is essential as it can boost iron absorption in the body.

Protein

The hairs are made of protein….naturally, the best foods for hair growth have to be those containing a sufficient amount of good quality protein.

Long and healthier hair development requires a protein-rich diet. If your hair is brittle, weak, and dry, it is probably a sign of protein deficiency in your body.

The best sources of protein are meat, fish, and eggs. But vegetarians need to consume a lot of legumes and nuts.

Choose chicken, turkey, fish, dairy products, and eggs as excellent sources of protein, along with vegetarian sources such as nuts, sprouted beans, peas, lentils, lima beans, peas succotash, kale, broccoli, white mushrooms, and sweet corn. All legumes (beans) and dark-green leafy vegetables have good protein.

The list of healthy foods for hair growth must have at least 50 grams of protein intake per day by adults and teenagers.

Omega-3 Fatty Acids

Omega-3 fatty acids-rich foods must be included in our daily diet. This is the healthy fat without which many body functions will collapse. As for the hair and scalp, it is the omega-3 fatty acids that keep the scalp and hair hydrated. It is the part of cells that form the scalp skin tissues.

Omega-3 fatty acids nourish your hair follicles for more robust and shinier hair. It reduces hair breakages and maintains hair moisture.

The best sources of omega-3 fatty acids are seafood, especially salmon, sardines, trout, mackerel, and herring. The plant foods with a good bit of it are walnuts, pumpkin seeds, avocado, flaxseed oil, chia seeds, and most other nuts and seeds.

Zinc

Zinc is found in cells throughout the body. It helps several essential functions of the body, from the immune system to cell division and growth.

Naturally, the development of cells in the hair follicles and hair strands also requires zinc’s help.

For a healthy scalp, having a zinc and selenium minerals-rich diet is really important. Zinc deficiency leads to stunted hair growth, hair loss (alopecia and pattern baldness), hair dryness, and a flaky scalp.

Zinc-rich foods like oysters, beef, and eggs are good for hair growth. All meats and fish have a good amount of zinc mineral in them. Other good sources of zinc are nuts, whole grains, legumes, and yeast.

Fruits and vegetables are not good sources of zinc because the zinc in plant proteins is less available for use by the body. The zinc from animal protein works the best for the body.

Best 10 Foods for Hair Growth

As we have already discussed the best vitamins and minerals with their food sources…now it is easy to pick up the ten best foods that contain every nutrient and Vitamin required for healthy hair growth. I have arranged them in the listicle given below. 

1. Eggs: Rich in protein and biotin, vital for strengthening hair follicles.
2. Fatty Fish: Offers omega-3 fatty acids, boosting scalp health and hair growth.
3. Berries: Loaded with antioxidants and vitamin C for collagen production and follicle protection.
4. Spinach: Provides iron, vitamin C, and lutein, shielding hair from damage.
5. Sweet Potatoes: Source of beta-carotene, vitamin A, and copper, promoting hair moisture and health.
6. Avocados: Contain monounsaturated fats and vitamin E, moisturizing and protecting hair.
7. Nuts and Seeds: Offer protein, healthy fats, biotin, vitamin E, and zinc for overall hair wellness.
8. Sweet Peppers: High in vitamins C and A, crucial for collagen production and hair defense.
9. Oysters: Rich in zinc and vitamin B12, essential for hair growth and loss prevention.
10. Legumes: Provide protein, iron, zinc, and biotin, supporting robust hair growth.