The Hair Growth Diet: Essentials to Include In your Daily Meals

Posted By Lovella Sitoy in Rapunzel on Jan 20, 2016

Food matters greatly when it comes to growing healthy hair. If you want to thicken your hair or stop shedding strands than necessary, it’s time to revisit your daily meal plan.

Other than genetics, factors such as hormonal imbalances, poor diet, and an underperforming thyroid gland, affect hair growth. By making sure that all of these aspects are taken care of, you prevent hair loss naturally.

Vitamins and minerals are your assistants when it comes to maintaining balanced hormones secretion, preventing autoimmune diseases, and boosting thyroid health, which contribute to a healthier hair growth cycle.

To get these nutrients, you need to eat foods that contain these vitamins.

Protein foods

You need foods rich in protein to produce keratins. Keratin proteins form strong bonds, giving your hair both shape and strength. Without sufficient supply of protein in your diet, your hair will grow weak and eventually stop growing altogether for a certain period unless you get ample levels of protein again. Protein rationing happens when your body doesn’t get amply supply for all of its functions requiring protein.

Get protein from items such as lean meats, chicken, eggs, greek yogurt, legumes, nuts, seeds, and fatty fish. If you’re a vegetarian, no problem. Alternative protein sources include vegetables and fruits. Peas, spinach, broccoli, kale, brussel sprouts, bean sprouts, potatoes (baked), and the grain corn contain good amounts of protein. (1)

Iron foods

Iron helps supply nourishment to your hair follicles. Your body needs iron for a healthy blood flow. Your hair follicles are cells that need oxygen and nutrients to grow strong hair.

Leafy green vegetables such as spinach are great sources of iron. Liver, lean meats like lamb and beef, dried fruits, whole grains, beans, nuts, dark chocolate, and clams are also good sources of iron.

Biotin foods

Biotin is a B vitamin that helps strengthen and thicken your hair. Studies show how this vitamin can help improve hair quality.

Fruits and vegetables such as cooked egg yolks, whole wheat bread, cooked liver, cooked salmon, cheddar cheese, avocado, raspberries, and raw cauliflower. (2)

Antioxidant foods

Vitamins such as vitamins A, C, and E, play a crucial role in maintaining a healthy scalp. They help moisturize the hair and scalp. Plus, they fight free radicals and bacteria that cause infection and inflammation on your scalp. Unhealthy scalp conditions can lead to hair loss if not treated and eliminated right away.

Citrus fruits contain loads of vitamin C. Lemon and lime are classic fruit sources of vitamin C. Most fruits and vegetables contain vitamin A including carrots, kale, spinach, squash and pumpkins, cantaloupe, sweet potatoes, and tropical mangoes. Vitamin E can be obtained from natural sources such as avocadoes, almonds, cooked spinach, roasted sunflower seeds, cooked beet greens, cooked asparagus, cooked collard greens, mangoes, and peanut butter. (3)

EFA foods

Fatty acids such as omega 3 and 6 fight inflammation and help balance your hormones. Also, fatty acids naturally hydrate your scalp to prevent dryness and flakiness, stimulating hair growth.

Omega 3 rich foods include dark greens, flax seeds, chia seeds, walnuts, algae and krill oil, and fatty fish. Omega 6 can be obtained from vegetable oils and safflower oils as well as from meat, eggs, and poultry products. (4)

Mineral-rich foods

Your body needs minerals such as calcium, suphur, magnesium, potassium, and zinc to grow strong and healthy hair. They work alongside other nutrients in order to maintain a hair growth-stimulating environment.

These minerals are generally sourced from foods such as dairy, whole grains, and fruits such as bananas, avocados, and tomatoes. You can also eat more dark greens such as kale and spinach. Other mineral sources include nuts, seeds, legumes, and sweet potatoes.

Incorporating all of these food items in your diet regularly can surely boost the health of your hair and body. You can also seek the right supplementation to make sure that you get sufficient levels of these vitamins and minerals. It is quite easy to add your supplements in your food and drink these days. With quality liquid supplements, getting your daily dose of hair nutrients has never been this effortless and fast.


2. http://lpi.oregonstate.edu/mic/vitamins/biotin#food-sources
3. http://www.hsph.harvard.edu/nutritionsource/food-sources-of-vitamin-e/
4. http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids

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