Many people want strong and healthy hair, especially as they grow older. Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, 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.
Here are the 18 best foods you can eat to promote hair growth.
Salmon is a great source of omega-3 fatty acids, which have a number of health benefits.
“Omega-3’s are anti-inflammatory. They can help if you have inflammation that’s causing hair shedding,” dermatologist Dr. Carolyn Jacob told EatThis.com when speaking about the best foods to prevent hair loss. Some other great sources of omega-3s include walnuts, chia seeds, and flax seeds.
In addition to helping you stay fit and disease-free, omega-3’s enable you to grow hair and keep it shiny and full. According to nutritionist Dr. Joseph Debé, CD, CDN, both male-pattern balding and female hair loss is often associated with insulin resistance. Salmon is one food that helps the body process insulin more efficiently.
Plus, salmon and other fatty fish are teeming with follicle-stimulating vitamin D. Per a study printed in The Journal of Steroid Biochemistry and Molecular Biology, vitamin D may also help stimulate hair follicles that have become dormant. In other words, there’s evidence to suggest the nutrient may help prevent thinning hair and even bald spots.
A deficiency of minerals can cause hair loss. Including spinach in the diet can balance the level of minerals and folate, iron, vitamin A and vitamin C that promote hair growth. Spinach is also a natural hair conditioner as it contains sebum. Omega 3 acids in Spinach can help keep hair healthy and shiny.
Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12 . Make sure you keep the yolk in your scramble to get the most vitamin D, though. Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair.
Unsweetened plain Greek yogurt and its friend skyr contains tons of protein and they’re ultra versatile, lending themselves to both sweet-but-tart breakfasts (think smoothies and parfaits) and savory fare (like dips and condiments). The greatest attribute of yogurt: the probiotics, the good bacteria that helps your body absorb nutrients. Choose brands that have five strains or more of bacterial cultures per 6-ounce serving.
Cinnamon boosts healthy blood circulation to brain and hair follicles. Cinnamon can be consumed by adding it to beverages such as coffee.
Berries are a great source of Vitamin C, Antioxidants, Fiber, and Manganese therefore including them in your diet can help fight off harmful chemicals exposed to air pollution.