As we mentioned before, growing older, excessive showers, bad diets, have some implications over our hair. They tend to make it grow weaker with split ends.
Our hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. It cannot be stressed enough that how fast it grows depends on factors like age, health, genetics and diet. Diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
After our research, here are the 9 extra essential foods in every diet help in your hair growth:
Avocados are delicious, nutritious and a great source of healthy fats. They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs.
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles.
What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body but are essential building blocks of your cells.
A deficiency in essential fatty acids has been linked to hair loss.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth. For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs.
They also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss.
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins.
What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon.
In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.
4. Sweet Peppers:
Sweet peppers are an excellent source of vitamin C and A. In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange. Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. It has been linked to hair loss and the graying of hair.
Vitamin A helps speed up hair growth while stimulating the production of sebum, keeping the hair healthy.
Oysters are one of the best food sources of zinc. Zinc is a mineral that helps support the hair growth and repair cycle.
A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet.
However, taking too much zinc could also promote hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements, since foods provide zinc in small but healthy doses.
Shrimp are popular shellfish rich in many nutrients. For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs.
Interestingly, studies have linked vitamin D3 deficiency to hair loss.
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids have been linked to improved hair growth.
Beans are a great plant-based source of protein. Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs.
They also provide many other hair-healthy nutrients, including iron, biotin and folate.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine. For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow.
Test-tube studies have also shown that spermidine promotes human hair growth.
Meat is a main dish in many people’s diet and is rich in nutrients. The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein.
Red meat is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles.