Your pursuit for healthy and long locks starts with your daily diet. Our hair grows ¼ inch to ½ inch a month. The rate of the hair growth is directly connected to what you eat. Feeding your hair with protein, vitamin and iron rich foods can improve the strength and health of the hair, making it appear fuller and lustrous. Here is a list of foods that can stimulate the hair growth and help you get the luscious locks that you have always dreamt of.
7 Natural Foods for Rapid Hair Growth
1. Oily Fishes: Oily fishes like salmon, halibut, tuna and herring are one of the best sources of protein. Besides protein, oily fishes also provide the goodness of omega 3 fatty acids, vitamin B12 and iron, which aid in the formation of red blood cells that carry oxygen to the scalp, promoting hair growth. Vitamin E in oily fishes increases circulation in the scalp, while zinc improves immune function and tissue repair. It improves the hydration and texture of the hair shaft. Lack of omega 3 fatty acids in the body can lead to dry and flaky scalp.
2. Dark Green Leafy Vegetables: Dark green leafy vegetables are another best source of vitamin A and C. These nutrients aid in the production of sebum, an oily substance created by the hair follicles, which keeps the hair naturally conditioned. Green leafy vegetables are excellent sources of iron and calcium as well, which are essential for a fast hair growth. Iron helps in the transportation of oxygen to the body cells, including the hair follicles. The best green leafy vegetables for hair growth are kale, broccoli, Swiss chard, spinach and lettuce. The other vegetables that can help you with hair growth are bell peppers, asparagus, tomatoes, carrot and cabbage.
3. Beans: Beans and lentils are the best sources of protein for the vegetarians. They are also a good sources of biotin, zinc, and iron, which are highly beneficial for hair growth and overall health. Try to include three or more servings of beans and lentils in a week to promote hair growth. Kidney beans, black beans, split pea, pink lentils and soybeans are some of the best foods for hair. Toss the beans in a soup to get a strong and rejuvenated mane.
4. Meat: Our hair is composed of keratin, a kind of protein, which makes up the majority of the scalp. It is the building block of hair. A deficiency in protein can stunt the hair growth. Therefore, you need to pump up your protein intake to keep the hair follicles strong. A regular intake of lean meat can have a positive impact on your hair growth rate. Lean meat like chicken, red meat and turkey contain chock full of high quality protein. Poultry products are also an important source of iron. Too little iron in the body can lead to hair thinning and even baldness. You should consume poultry twice a day to enable the follicles grow healthy hair.
5. Nuts and Seeds:
Nuts and seeds contain several hair boosting nutrients like zinc, magnesium, calcium, selenium, omega 3 fatty acids and several other minerals. Cashew, walnuts, almonds, Brazil nuts, pecans, sunflower seeds, pumpkin seeds and flax seeds are some of the best foods you can eat to promote hair growth. Zinc is a mineral that regulates the production of androgens. Low levels of androgen have been associated with stunted hair growth and dandruff. Vitamin E present in nuts and seeds shield the hair from DNA damage and UV rays. Walnuts contain copper, a mineral that maintains the natural color of the hair and keeps them lustrous. If consumed regularly, you can notice a marked difference in a month or two.
Adding fresh fruits to your diet is an excellent way to keep the hair in good condition. Fruits like lemons, oranges, grapes, strawberries, apricots, raisins and peaches are rich sources of nutrients like vitamin A, C, E, and antioxidants. These nutrients keep the hair in excellent condition and prevent hair loss and scalp disorder. Vitamin C in fruits helps in the production of collagen, an essential protein required for the growth of hair cells. Eat fresh fruits, not the packaged juice as they contain preservatives that can harm the scalp.
Eggs contain protein, iron, selenium, sulfur and iron, which help to carry oxygen to the hair follicles, thereby promoting hair growth. They also contain B complex vitamins like biotin, and choline that promotes hair growth and overall scalp health.
Note- Over consumption of egg whites can block the absorption of biotin and other minerals in the body, leading to hair loss.
Along with these foods, you also need to drink plenty of water. Water keeps the body hydrated and flushes out the harmful toxins, keeping the moisture levels well balanced. Hence, you need to consume 2 liters of water daily to help the body function efficiently.
Instead of worrying about the hair problems, you can better include these foods without fail for improving hair growth. Here are the 7 days diet chart and foods to eat for rapid hair growth.