11 Best Foods for Hair Growth, According to Dietitians
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“Vitamin E and tocotrienol, an antioxidant found in avocados, could help boost hair health,” Tamburello explains. Besides guacamole, add this green fruit to salads, grain bowls, egg dishes, tacos, salsas, sandwiches, and so much more. When it comes to hair-boosting, collagen-rich foods, there are few options better than bone broth.
Peppers
Even so, it may take a while to see the positive results, in terms of hair growth. However, supplements can provide a higher concentration of specific nutrients that may be hard or impossible to get from your diet, like vitamin D and omega-3 fatty acids. Before starting any supplement regimen, or if you've recently noticed significant hair loss, speak with your doctor.
The 7 Best Foods to Eat for Hair Growth, According to an RD
A trace element, also known as silica, it’s actually been linked to reduced hair loss, plus increased hair brightness and scalp health. “Silica plays a role in getting important nutrients to the hair and scalp,” Tamburello adds. Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies.
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According to a study published in the Journal of Dermatological Science, high levels of antioxidants can also help slow the multiplication of damaging free radicals in the scalp in individuals prone to hair loss. Interestingly, there are no known links between hair loss and low vitamin A levels. However, high levels of vitamin A have been linked to the development and maintenance of hair health.
12 Dietitian-Approved Foods That Promote Hair Growth - Health.com
12 Dietitian-Approved Foods That Promote Hair Growth.
Posted: Tue, 12 Sep 2023 07:00:00 GMT [source]
Rather, eating a balanced, nutritious diet that provides the necessary macro and micronutrients can help hair growth. This includes protein sources like fatty fish and red meat and plant foods high in vitamins and other nutrients like spinach, seeds, and nuts. Flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds all contain nutrients necessary for hair health, such as vitamin E, zinc, and selenium. Flaxseeds and chia seeds also provide hair-loving omega-3 fatty acids. In one study on mice, the topical application of pumpkin seed oil was shown to promote hair growth, though studies in humans are needed.
Vitamin E
A study of 100 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 (32). This vitamin is important for hair growth and affects the production of sebum, which helps keep hair healthy. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair (11). They are excellent sources of omega-3 fatty acids, which may support hair growth.
They are jam-packed with biotin, protein, choline, iron, vitamins A, D, and B12, lutein, and zeaxanthin, two antioxidants that improve hair health. If growing and maintaining strong and healthy tresses is important to you, you likely have already explored some of the best products for hair growth. Perfecting your hair care routine with hair growth oils, thinning hair shampoos, and more is sure to help your hair grow faster.
Collagen is found in deeper layers, but collagen fibers are too large to permeate the outer skin layers, and peptides (shorter chains of collagen) are unsuccessful. 'Hair loss can be [due to] hormone imbalances, medications, genetics, environmental exposure, and diet. Diet is one thing that may be easier to change that will have an impact on hair,' says Gomer. Your best course of action for bettering hair loss is to talk to your dermatologist and see if they think a change in diet will help you. "There are several types of hair loss or alopecia and several contributing factors that cause hair loss in females," says McMahan. Rumor has it that over-shampooing can lead to broken, dry, and brittle locks, due to the cleanser stripping the hair of its natural oils.
Green Peppers
Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can't make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. While many products do provide applicator nozzles that reach through the hair, some droppers aren’t as precise.
Strawberries, blueberries, raspberries, and blackberries are all loaded with antioxidants, like vitamin C, that protect cells from damage. They can also boost collagen production, promoting healthy skin, joints, and hair. Just one cup of strawberries contains 97.6 mg of vitamin C, up to 113% of the daily requirement. Sweet potatoes contain beta-carotene, which your body converts to vitamin A. Research suggests that vitamin A can affect sebum production, an oily substance that keeps hair healthy. Lentils are one of the most protein-rich plant foods you can eat, providing 17.9 g of protein per cooked cup, which is nearly 30% more protein than what's found in two large eggs.
The study's authors were employees of the company that commercialized the product. While collagen is needed for healthy hair, there is a lack of non-industry-funded human research supporting the use of collagen supplementation to improve hair growth, thickness, volume, or shine. Vitamin A is a group of compounds that include retinol and carotenoids. They also help produce sebum, the oil that helps keep the scalp hydrated.
“Whole grains uniquely contain silica, an element also known as the ‘beauty mineral,’” Tamburello says. Oats are certainly included in the healthy whole grain category, and as one of the best sources of silicon available. This versatile is perfect in hearty breakfast options like oatmeal and granola, but can also be included in baked goods, smoothies, plant-based burger patties, and breading for proteins, like tofu or chicken.
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