Eating the right foods can be one of the best ways to keep your hair healthy and promote growth. There are a variety of nutrient-rich foods that can help give you shinier, thicker hair. Learn more about which foods to add to your diet for healthy hair growth.
Oily Fish: Salmon, Tuna, Mackerel and More.
Oily fish like salmon, mackerel, tuna, and anchovies are great sources of lean protein plus essential fatty acids (omega-3) that help support scalp health, stimulate the hair follicles and promote hair growth. Having anti-inflammatory properties, these omega fatty acids also helps to reduce dandruff and scalp conditions like psoriasis. Additionally, oily fish is a rich source of B vitamins for healthy hair growth. Try adding these fish to your weekly diet for beautiful glossy locks!
Vitamin A can also be found in oily fish, which helps reduce inflammation and keeps your scalp healthy. It also encourages oil production to moisturize the scalp, preventing dryness and flakiness and promoting healthier hair growth. Additionally, nutrient-rich fish provide essential proteins required for hair to look strong and shiny. Since our bodies can't make it, these amino acids must come through outside sources like fish which help prevent breakage and promote extra strength. So if you’re looking to grow thicker, lusher locks, up your daily intake of oily fish!
Spinach or Collard Greens.
Packed with vitamins, minerals, and antioxidants - such as iron, potassium, and folate - spinach or collard greens are one of the best natural sources of hair growth and strength. These leafy green vegetables contain biotin- an essential B vitamin which helps to prevent hair loss and encourage healthy, strong strands. Adding these veggies to your diet can give you the nutrients you need for healthy hair growth.
These nutrient-rich greens are a great source of vitamin C, an important antioxidant for hair health. Vitamin C helps your body to absorb iron better and support the formation of collagen- an important protein needed for healthy skin and scalp. Additionally, spinach and collard greens contain amino acids which help repair damaged cells in the scalp. Eating a healthy portion of both spinach and collards on a regular basis may help reduce hair loss, promote healthier hair growth, and reduce split ends.
Avocados are a great source of healthy fats which help to strengthen and nourish hair follicles. By including this superfood in your diet you’ll benefit from its high levels of oleic, omega fatty acids and Vitamin E all of which help to moisturize and soften hair. The vitamin A content helps protect against dryness and split ends whilst encouraging a healthy shine. As an added bonus, the iron found in avocados can help with hair loss or thinning.
It’s best to eat them raw, whole or in salad. Alternatively you can mash the flesh of the avocado and apply it as a deep conditioning hair mask. Avocado is also an ingredient used in many hair care products such as shampoos, conditioners, oils and masks. With its combination of essential fatty acids, Vitamin E and powerful minerals working together to nourish your hair from the inside out, adding avocado into your diet could be key to achieving luscious locks.
Nuts and Seeds: Flaxseeds, Walnuts and More.
Nuts and seeds are an excellent source of vital protein and essential fatty acids, both of which are essential for healthy hair growth. Walnuts, almonds and even hemp seeds contain omega-3 fatty acids which help to strengthen your hair from the inside out. Sunflower and flaxseeds are also a great source of biotin, which aids in providing nourishment and promoting healthy scalp circulation. Additionally, nuts like Brazil nuts and cashews can be beneficial for hair health due to their zinc content, which studies suggest strengthens the roots of your hair.
Eating a handful of nuts and seeds every day is a great way to provide your hair with the proper nutrition it needs. You don’t have to limit yourself to just one type, either! Try experimenting with new kinds, like macadamia nuts, chia seeds and pumpkin seeds – they all contain beneficial nutrients that can help make your hair strong and shiny. If you’re not keen on snacking on them raw, you can try grinding them into powder form and adding them to dishes like oatmeal or salads for some added texture and flavor.
Eggs and Dairy Products: Milk, Cheese and Yoghurt.
Eggs and dairy products, such as milk, cheese and yoghurt are another great addition to your hair-care diet. They contain high levels of protein, which helps to build strong and resilient follicles, while being rich in biotin which aids in healthy hair growth. Dairy also contains zinc and selenium – both key minerals for healthier hair. Furthermore, some studies have suggested that eggs can help to stimulate the production of hormones involved with hair regrowth, including testosterone and oestrogen. Regular consumption of eggs is recommended for maintaining healthy, balanced diet for optimal hair health.