There is a need for nutritious food to maintain good hair health and growth. Such as green vegetables, eggs, nuts, and fatty fish. The existing nutrients and qualities of food are very important for hair growth and health. Because if the body does not get enough nutrients, hair health can be poor.
There are several factors that affect hair due to lack of nutrition. Such as your age, physical health, dietary habits, or the effects of medications, etc.
You cannot control all of these factors. However, some control will depend on your diet. Healthy food for hair growth will increase the health and nutritional quality of your hair.
Hair loss cause
Some common causes of hair loss are:
- Genetics: Hair loss due to hereditary factors, such as male-pattern or female-pattern baldness.
- Hormonal changes: Hair loss can occur due to hormonal fluctuations such as childbirth, pregnancy, menopause, or PCOS.
- Medical conditions: Hair loss can occur due to autoimmune diseases, thyroid disease, or infections.
- Medications: Hair loss can occur due to the effects of certain medications, such as chemotherapy or high blood pressure medications.
- Nutritional deficiencies: Hair loss can occur due to various factors, such as a lack of vitamins, iron, zinc, or protein.
Some other reasons are
- Mental health issues or trichotillomania (hair pulling) can cause hair loss.
- Wearing your hair in a ponytail, bun, or braid, or tying it up too tightly, can put stress on your hair, which can lead to hair loss. It can also cause hair loss.
- Repeated colouring, perming, or straightening of your hair can cause hair damage.
13 healthy foods for hair growth
Vitamins and minerals obtained from food increase hair follicles. And play an important role in cell regeneration. If your diet does not contain the necessary nutrients, hair can start falling. So start a diet that is rich in vitamins and minerals.
Let’s know about balanced, Healthy food for hair growth. Which will improve the health of your hair and eliminate nutritional deficiencies.
Sweet Potato
A good source of beta-carotene is sweet potatoes, which the body converts to vitamin A. Vitamin A is very important for hair health because it affects sebum production, which helps with hair health. A medium-sized sweet potato can provide 160% of your daily vitamin A.
Excess vitamin A can also cause hair loss. So, if you want, you can eat vitamin A-rich foods like sweet potatoes regularly.
Avocado
Avocado is a delicious, beautiful, and nutritious fruit. It is a good source of healthy fats and vitamin A. One medium-sized avocado provides up to 28% of your daily vitamin A. It can help promote hair growth.
Vitamin E acts as an antioxidant that helps reduce oxidative stress and protects the scalp from damage.
Seeds
The seeds are rich in vitamin E, zinc, and selenium. This helps in hair growth. One ounce of sunflower seeds provides up to 50% of the daily vitamin E. Flaxseeds and chia seeds are also sources of omega-3 fatty acids, which are very beneficial for hair health.
Berries
Strawberries are full of compounds like vitamin C, which is a great Healthy food for hair growth. It helps in hair growth. Vitamin C protects hair follicles from free radicals and helps in the production of collagen. It also strengthens hair so that it does not break. Vitamin C also helps the body absorb iron.
Low iron in the body can cause anaemia. Iron is related to hair and helps in preventing hair loss. Berries are very useful in providing essential nutrients to the hair.
Egg
Eggs contain protein and biotin. They are essential for hair growth. Protein deficiency can lead to hair loss. This is because protein helps in the formation of hair follicles. Biotin helps in the production of keratin. This will strengthen the hair. Biotin deficiency is very rare if you eat a balanced diet.
There is no evidence that people who do not have any health problems will benefit more from taking biotin.
Eggs also contain other nutrients, including zinc and selenium, which maintain hair health and are the best Healthy food for hair growth.
Nuts
Different types of nuts, such as Chinese almonds, cashew nuts, and pistachios, are all healthy nuts. By eating nuts, you will get vitamin E, vitamin B, zinc, and healthy fats, which are essential for hair growth. 28 grams of nuts provide up to 48% of the daily vitamin E. These nutrients present in nuts are Healthy food for hair growth.
Oily Fish
Oily fish provide nutrients to the hair and improve its quality. Fish such as salmon, herring, and mackerel. An excellent source of omega-3 fatty acids, oily fish can improve hair health. Some studies have shown that omega-3 and omega-6 fatty acids increase hair density and help reduce hair loss.
Oily fish also contain protein, selenium, vitamin D3, and B vitamins, all of which are nutrients that help keep hair strong and healthy.
Spinach
Spinach is a nutritious, healthy food for hair growth. It is a good source of vitamins A, C, iron, and folate. Vitamin A is important for hair growth. But taking too much vitamin E can cause hair loss rather than improving hair health. One cup of spinach provides up to 20% of your daily vitamin A (30 grams).
Iron-rich spinach is essential for hair growth. Because it helps blood cells transport oxygen. Eat spinach regularly during the readily available season. And make your hair stronger.
Sweet Peppers
Sweet peppers are rich in vitamin C. It can help with hair growth. One sweet pepper contains up to 380% of the daily value of vitamin C for men and 456% for women. Vitamin C is very effective in increasing collagen production. Collagen helps strengthen hair. It is a powerful antioxidant.
It can prevent hair loss. Sweet peppers are also an excellent source of vitamin A. Sweet peppers help with sebum production and maintain hair health.
Oysters
One of the best sources of zinc is oysters. One medium-sized oyster provides 96% of the daily zinc requirement for women and 75% for men. Zinc is important for hair growth. And it does a lot to restore hair. Zinc deficiency can increase hair loss.
Excess zinc can be toxic if it enters the body. Therefore, the safest way to consume zinc is through food.
Soybeans
Soybeans contain a substance called spermidine that can promote hair growth. One study found that supplements rich in spermidine are active for hair growth.
This helps increase the anagen phase, resulting in more hair growth. However, these studies are new, so more research is needed.
Meat
Meat is a favourite non-vegetarian food for almost everyone. Meat contains protein and iron, which helps in hair growth. Red meat in particular is a good source of iron. Which helps in transporting oxygen in the body and also in the hair follicles. But eating excess red meat can cause other health problems, including heart disease. So, it should be eaten regularly.
Peas
Beans are a vegetable source for hair growth. And a good source of protein. They also contain zinc, which helps in hair growth and repair. 100 grams of black beans contain 14% of the daily zinc for women. And 10% for men. They also contain iron, biotin, and folate.
Which makes hair healthy. Beans are an inexpensive and versatile Healthy food for hair growth.
Which can be easily added to the diet and eaten with curry or rice.
All in all, a nutritious and healthy diet. Will help improve the health of your hair and maintain its health. All you need is a little effort and caution.
Best Vitamins List For Hair Growth
Some Best Vitamins List For Hair Growth :-
Biotin
Biotin is important for hair health, but its deficiency is usually rare, but a balanced diet is necessary. Biotin deficiency is met through a healthy diet. However, taking excess biotin can hinder the results. Natural sources: eggs, liver, grains, rice, milk. These foods are very effective healthy food for hair growth.
Recommended daily amount: 30 micrograms.
Risk of overdose: Biotin is not toxic even if taken in large amounts.
Vitamin A
Vitamin A is essential for hair growth. And a deficiency can damage hair quality. Natural sources: carrots, sweet potatoes, spinach, fish, and meat.
Recommended daily allowance: 900 micrograms for men and 700 micrograms for women.
Risks of overdose: Taking too much vitamin A can cause toxicity and can also cause weakness and headaches.
Vitamin D
Vitamin D is important for hair growth. But it is not clear how a deficiency can harm hair growth. However, getting enough vitamin D can help maintain healthy hair and address other deficiencies. Natural sources: fatty fish, eggs, mushrooms, milk. Vitamin D is also available from sunlight. Foods rich in vitamin D are the best healthy food for hair growth.
Recommended daily intake: 2000-5000 IU.
Risks of overdose: Taking too much vitamin D can cause bone pain and kidney problems.
Vitamin C
Vitamin C is very beneficial because it helps in the production of collagen, which is helpful in maintaining healthy hair. Natural sources: Citrus fruits, tomatoes, bell peppers, strawberries.
Recommended daily intake: 90 mg for men and 75 mg for women.
Risks of overdose: Taking too much vitamin C can cause stomach problems.
Vitamin E
Vitamin E is an antioxidant. It protects the body from harmful substances. Natural sources: Walnuts, avocados, sunflower oil. You can also get vitamin E from the sun if you want.
Recommended daily intake: 15 mg.
Risks of overdose: Excess vitamin E can cause headaches and stomach problems.
Iron
Iron Iron is a very effective element in preventing hair loss and repairing hair.Natural sources: meat, fish, vegetables.
Recommended daily allowance: 8 mg for men and 18 mg for women.
Risks of excess intake: Excessive iron intake can cause problems in body organs.
Folic Acid
Folic acid is especially beneficial for hair because it helps produce keratin.
Natural sources: vegetables, fruits, eggs, and meat.
Recommended daily allowance: 400 micrograms.
Risks of excess intake: High doses of folic acid can mask vitamin B-12 deficiency.
Magnesium
Magnesium is essential for hair growth because its deficiency can cause hair loss or graying.
Natural sources: Bananas, vegetables, meat.
Recommended daily allowance: 400-420 mg for men and 310-320 mg for women.
Risks of overdose: Excess magnesium can cause toxicity.
Zink
Zinc deficiency is associated with hair loss but, in most cases, does not affect hair growth.
Natural sources: snails, fish, eggs, nuts.
Recommended daily allowance: 8 mg for women, 11 mg for men.
Risks of overdose: Excess zinc can cause stomach problems.
Other elements
Protein, especially collagen, is important for hair growth. Selenium and pantothenic acid are also helpful for hair health.
Foods that Cause Hair Loss
Some foods are beneficial for hair, as well as some foods are harmful for hair. Eating these foods for a long time can cause hair loss. If you want healthy food for hair growth, you have to avoid those foods. Experts say that we eat these foods without our knowledge.
| Food name | Cause |
| Sugar | Eating excess sugar increases blood sugar levels, which damages hair follicles and increases hair loss. |
| Marine fish | Soft drinks contain artificial sweeteners which can damage hair. If you have hair loss problems, you should avoid these drinks. |
| Soft drinks | Soft drinks contain artificial sweeteners which can damage hair. If you have hair loss problems, you should avoid these drinks. |
| Dairy products | The fat present in dairy foods increases the amount of testosterone hormone, which can damage hair. |
| Spicy and quick food | These foods contain unhealthy fats that accumulate on the scalp and hinder hair growth. |
you want to prevent hair loss, you need to change your daily life habits. And extra caution is needed. What you eat and whether the necessary vitamin conditions for hair nutrition are being met are important. Such as vitamin E, C, D, iron, biotin, carotene, etc. It is effective in meeting the nutritional deficiency of hair. If they have excessive hair loss, take treatment as per the doctor’s advice.
Along with eating a balanced diet, getting enough sleep, living a healthy lifestyle, and being free from worries.
Along with proper eating habits, awareness in choosing cosmetics, and taking care of your hair and skin. Above all, this healthy food for hair growth will play a helpful role in improving the health of your hair and maintaining its health. In addition to curing diseases with natural ingredients, we can also make natural colors. Are you surprised? This is really true.
FAQ
Can diet regrow hair?
A healthy diet will help restore hair health and make it strong and bouncy.
What diet is best for my hair?
The best foods for hair are vitamins A, D, and C; iron; zinc; and omega-3-rich foods like eggs, nuts, oily fish, fruits, vegetables, etc.
Is egg good for hair?
Eggs are very healthy food for hair growth because the vitamins, minerals, and proteins present in them are helpful for hair growth.
Which fruit is best for hair?
Berries like strawberries, amla, and papaya are very beneficial for hair because they contain antioxidants and vitamin C.
How to regrow hair?
Proper nutrition, scalp massage, stress-free living, and drinking enough water are essential for hair repair. Regular hair care is also essential.
Can onion juice regrow hair?
Onion juice can be beneficial for hair growth because it contains sulphur and antioxidants, which improve blood circulation to the scalp.
