The 17 Best Foods for Hair Growth, According to a Derm
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You have a lot of options in veggies that actually help to retain your beautiful hair. Green leafy veggies such as green parsley and spinach and plant products (soya, white beans, pasticcio nuts, apricots, and figs) are good sources of an iron-rich diet, which prevents hair loss and breakage (4). Eggs are well documented as a powerful source of protein, which we've already noted as an essential nutrient for healthy hair. Specifically, eggs contain biotin, a vitamin that helps in the body's production of keratin, a protein that's important for hair growth.
Iron
Nothing will test your patience like properly detangling the knots in your hair, but it’s an important step in growing your strands faster and one that definitely shouldn’t be rushed. If you have a tendency to quickly and haphazardly rip a brush through your hair and call it quits, you might want to reconsider. Not taking proper care when brushing can cause your strands to break off and split—pretty much the opposite of hair growth. Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired, a virtual private practice where she helps individuals achieve optimal levels of health and human performance.
Nuts
Hair loss can also be caused by diet-related factors, such as nutrient deficiencies and supplement use (3). There are supplements available specifically tailored to help your hair grow faster and fuller. "If you want to try something over the counter, you can consider using Viviscal or Nutrafol," Ahram says. "These supplements can help; however, if you do not see results after five or six months, you will most likely not benefit from them." Most of us expose our hair to heat styling in some way, from diffusers to curling irons.
The 14 Best Foods for Hair Growth, According to Dietitians
Several nutrients have been linked to healthy hair growth, including protein, riboflavin, biotin, vitamin C, vitamin A, omega-3 fatty acids and iron. And you can increase all of these by eating some of the best foods for hair growth. Nutrients such as protein, zinc, selenium, B vitamins, and vitamin E are essential for the regulation of the hair growth cycles and keep hair looking healthy and strong.
Collagen Types and Hair Application
Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond. "I warn all my patients that for the first month of topical minoxidil use there can be a paradoxical worsening of shedding which recovers if you continue using the medication," McMahan explains. "For all my alopecia patients I also recommend supplementation with 1500IU of vitamin D, 3500mcg of biotin, and 90mg of zinc gluconate." Nuts and seeds are small but mighty ways to pack in a lot of hair-growth promoting nutrients into almost any meal or snack. Red, green, yellow, or orange—whatever color you prefer, add bell peppers to your plate for a dose of extra hair-supporting nutrients.
Take keratin supplements
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The health of your hair is complex and may depend on dietary, lifestyle and environmental factors. When it comes to meeting your nutritional needs in the most hair-healthy way, experts recommend food over supplements. Nutrients in foods are more easily absorbed by the body than those in supplements. So if you are not a lover of berries, try including tomatoes in your daily diet as salads or curries. Whole Grains to Obtain BiotinWhole grains are rich in biotin along with iron, zinc and B vitamins.
Seeds
It may be combined with certain prescription treatments recommended by your dermatologist. Topical ointments are generally recommended for people who experience hair loss and may help your hair grow. While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Still, discuss with a healthcare provider whether adding collagen to your daily routine is right for you.
Gorin likes to add chickpeas to her plate, especially since one cup has 15 grams of plant-based protein, necessary for growing long and strong hair. "Additionally, chickpeas contain fiber — and the combo of protein and fiber nutrients can help keep you fuller for longer and help to keep your blood sugar levels stable," she says. Wheeler says to incorporate this tropical fruit into your diet for your hair health. “Mangos are high in vitamin A which can assist with cell growth and scalp health." “Men need around 11 milligrams of zinc daily for optimal hair growth,” says Yawitz. “You can get all the zinc you need in a day by eating just two medium oysters at your next dinner party.” We don’t know about you, but you don’t need to give us an excuse to eat more oysters.
Take vitamins
A single serving of sardines also contains 25 percent of your daily value of iron, making them a win, win, win. Add sunflower seeds to your favorite salad or drizzle sunflower butter on toast for a sizable serving of protein and iron. Flax seeds are a great source of omega-3s, and you can add them to almost everything. Omega-3s are a star nutrient when it comes to hair growth, and flax seeds are an easy way to get a vegan omega boost sans fish. You'll find protein and iron in Greek yogurt, making it an ideal food for hair growth.
Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients. Taking a zinc supplement may reverse the effects of hair loss caused by zinc deficiency (28). In one older study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for 8 months (17).
Heat Shampoo ($11), which helps retain moisture and provides a protective barrier. Shampooing is the first step in any hair care routine, and it's an important one. "Having a good hair care routine is key to having strong hair," Hurtado says. "Using the proper shampoo for your hair type and texture is the first step to having healthy, luscious hair." Whether you whip up healthier fries, turn them into a dessert, or toss them in a salad, sweet potatoes served any style are hair-healthy, thanks to their abundance of vitamins A and B6. Black beans, chickpeas, lentils, peas, and other pulses will help you switch things up and still pack tons of hair-healthy protein, iron, and fiber.
Greek yogurt is much higher in protein than regular yogurt, with a six-ounce container providing 17 grams of protein, while the same serving of regular yogurt contains just six grams. Low protein intake can cause hair loss and thinning of the hair, so it’s important to consume protein-rich foods with every meal and snack. Organ meats, such as beef liver, provide iron, zinc, and selenium, which are minerals that are involved in hair growth cycle regulation. Protein is essential for the hair growth cycle and low protein intake can negatively impact hair growth, structure, and hair pigmentation. Studies show that reduced protein intake can trigger telogen effluvium and cause poor hair growth. For an upgrade, add a handful of berries, a pinch of chia seeds, and search for yogurt that's plain, organic, and from a grass-fed source.
Fatty fish (ie. salmon, herring, mackerel) are good sources of omega-3 fatty acids, protein, selenium, and vitamins B and D, says Dr. Camp. “Selenium is a trace mineral that helps regulate thyroid hormone levels and plays a role in limiting oxidative stress on the hair follicle,” he notes. Sunflower seeds are rich in plant-based protein and vitamin E, two nutrients necessary for healthy hair growth.
"Eating for optimal health and healthy hair go hand-in-hand," says Samantha Cassetty, M.S., R.D., nutrition and wellness expert and co-author of Sugar Shock. Our bodies can't produce omega-3 fatty acids on their own, so it's important to get these fats through our diet. Avocados are a great source, and they're also rich in vitamins E and B(s). "The healthy fats in nuts are great for all organ health, including hair, skin, and nails," says Gohara. Walnuts, almonds, cashews, and more of these tasty morsels contain a variety of vitamins plus zinc that can help you avoid a deficiency in any of these nutrients, which has been linked to hair loss.
Ahead, a dermatologist and a hairstylist share eight ways to strengthen your hair at home. Spinach is packed with nutrients and should be a staple of any healthy diet. It's especially helpful for hair growth because it's loaded with vitamins A and C, along with a healthy dose of iron. Go for the unsweetened stuff, and you’ll pack 24 grams of protein (remember, the building blocks of your hair!) without all the added sugar that many yogurts pack. Not to mention, you’ll get a nice dose of calcium at 282 mg, which plays a role in keeping hair healthy, but many women start to lack past age 49, research shows.
Here, dermatologists share the best foods for hair growth you should be eating regularly. There are many ways to approach hair growth, so we tapped a holistic nutritionist and a hair restoration specialist to help navigate all our questions surrounding it. From DIY egg yolk treatments to using keratin-based products, keep reading for all their tips.
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