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Hair Growth – 5 Foods That Can Help!

By Dr. Nikita Toshi +2 more

Is your short hair breaking your heart every time you look in the mirror? A bad haircut, a whim, a challenge, an upcoming wedding are good enough reasons to want your mane to give competition to Rapunzel. However, growing hair takes time and proper nutrition. Hair is protein and the more you add it to your diet, the quicker the inches in the hair will pile up.

Foods for hair growth - PharmEasy

Our food choices have a significant effect on our health, and it is most apparent on the hair first. A lack of proper amount of nutrients slows down the growth of hair and in more extreme cases causes hair loss. Thankfully, eating nutritionally rich food can reverse some of the obvious effects. Apart from food, vitamin B supplements also help with hair growth.

Here are five foods that help hair growth

Berries: Berries are rich in vitamins and compounds that are beneficial for hair growth. Vitamin C acts as a potent antioxidant that protects the hair follicles from damage and free radicals. It also acts as a protein (collagen) that prevents hair from becoming brittle.

Nuts: Almonds, cashew nuts, and walnuts should be your go-to snacks if you want to add improve the length and quality of your mane. All these have Biotin or vitamin B7 that helps in making hair grow longer and thicker. Snacking on nuts is one of the healthiest habits. Not just hair health, nuts reduce the risk of cardiovascular diseases and inflammation in the body. An ounce of nuts provides an impressive 27% of daily vitamin E needs.

Chia and Flax Seeds: Both these seeds will add bulk to your smoothies. You could munch on these as is if smoothies are not your cup of tea. They are supremely beneficial if long, healthy and shiny hair in monsoon. They are low in calories and can be easily added to your diet. Even sunflower seeds are an excellent choice.

If you’re looking to promote hair growth and maintain healthy hair, I recommend incorporating foods rich in iron into your diet. Iron may play a crucial role in the transportation of oxygen by red blood cells, and it might also contribute to the health of your hair. Some excellent sources of iron include red meat, lentils, tofu, and beans. These foods may help ensure an adequate iron intake, supporting your hair’s growth and overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Fenugreek for Hair Growth: Reviewed and Confirmed by Effective Studies

Spinach: Think twice before you turn away that bowl of greens, specifically spinach. Loaded with vitamin A, C, iron, and folate, spinach is at the top of the pyramid of foods that promote hair growth. In many cases, iron deficiency leads to hair loss. Having spinach and greens ensures that the protein and iron demands are met.

Sweet Potatoes: Sweet potatoes are abundant in beta-carotene. It gets converted to Vitamin A in the body, and this boosts hair health. A medium-sized sweet potato has enough beta-carotene to provide more than four times the daily Vitamin A requirement. Vitamin A produces Sebum which maintains hair health.

I suggest adding foods rich in biotin to your routine if you’re looking to boost hair growth. It may be obtained by including foods such as egg yolks, whole grains, fish, broccoli, cauliflower, and meat in your diet. Remember, a balanced diet that includes a variety of nutrient-rich foods is key for overall hair health.

Dr. Rajeev Singh, BAMS

Also Read: Peppermint Oil For Hair: A Research-Backed Guide To Benefits And Usage

Other Tips For Hair Growth

We’ve included food for healthy hair growth in our list above. Apart from improving your nutrition to prevent hair loss and boosting your protein levels regularly, there are more things you can do. While increasing your intake of the best foods for hair growth, here are a few science-based tips to try:  

Judging from what I’ve witnessed, carrots might be a great choice for your hair and skin. They are packed with a compound called beta-carotene, which is converted into vitamin A in the body. This vitamin A plays may play a vital role in maintaining healthy hair growth.

Dr. Smita barode, B.A.M.S, M.S.
  • Clean and Stimulate- An inflamed, dry, itchy scalp can build up dry skin and dandruff which will limit or obstruct healthy hair. Inflammation particularly chokes the hair follicles which slows down or entirely prevents the hair from growing. Inflammation can be caused due to dirt, dandruff, excessive oils or even sensitive skin. Use gentle cleaning products on your scalp and massage the scalp regularly. For massaging the scalp you can use your fingertips or an electronic massager. 
  • Growth Supplements- While many products exist on the market, not all of them work or are based on science. However, collagen and biotin are two substances that are essential for hair growth. If you find a supplement that contains these two then it should help to support healthy hair. 
  • Damage Protection- Apart from stimulating and encouraging longer hair, you need to protect your existing hair length. Here are a few things to watch for:
    • Hair loss is normal and natural, you only need to worry about excessive or abnormal hair loss
    • Tight hairstyles can cause damage to the hair strands and follicles, this becomes more damaging when the same hairstyle is repeated. This causes pressure and damage to build up in one spot resulting in hair thinning. Avoid tight, damaging hairstyles and change your style regularly. 
    • Avoid brushing your hair vigorously, it can cause split ends and damage the strands. Start by brushing gently from the tips and steadily move up towards the hair roots.
    • Use only gentle, healthy shampoos and hair products when you shower. Additionally, massage and wash your hair gently, otherwise, you risk getting your hair into knots. 
    • Moisturise your hair with a hair care treatment of your choice, this may include a conditioner (during or after shower), hair oil (such as coconut oil), hair masks or other options. 
    • Daily heat treatment (such as from hair straighteners/curlers, blow dryers) can lead to damaged hair. Try to avoid daily use of this styling method. 

I would say that avocado might be a fantastic choice for keeping your hair healthy and shiny. They contain healthy fats that may nourish your hair, making it soft and lustrous. Avocados are also packed with vitamins B12 and E, which might enhance the overall quality of your hair. Additionally, when applied as a conditioner, avocados may promote the production of collagen and elastin, giving your hair a boost.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Along with these foods, try our new haircare products that help in attaining smooth, shiny and long hair!

Also Read: 5 irritating scalp conditions in women

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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