You don’t need fancy and expensive hair supplements to get growth back on track when suffering from temporary loss or thinning.
All too often it’s a healthy and balanced diet that does the trick for restoring follicles back to their former glory, preventing further thinning, and making hair soft, shiny and lush once more. Nutritional deficiency hair loss is after all extremely common, with a lack of biotin, folate, zinc, vitamin C and vitamin D all common triggers for thinning and baldness.
But, what should you include in your new, improved, hair health boosting, vitamin and mineral rich meal plan? In this blog post, we share the best foods you can eat for hair growth…
Eggs are such a versatile food item, and one that can be enjoyed for breakfast, lunch, dinner or a hearty snack. They’re a fantastic source of health boosting protein, biotin, zinc and selenium, all of which have a hugely positive impact on the hair too.
Biotin is also vital to the production of another hair health enhancing protein as Cleveland Clinic explains:
“Biotin is an essential vitamin that helps with the production of keratin (a protein that’s in charge of forming nails, skin and hair). Some research, including a 2016 study, has shown that a lack of biotin in your system can lead to hair loss… In fact, biotin is primarily used for alopecia — a condition that causes hair loss in all sexes.”
You’ll find lots of biotin in onions, sunflower seeds, mango, garlic, kale and carrots. Be sure to include any of these foods in your daily meal plan to maintain healthy levels of keratin.
Popeye was certainly on to something! Spinach can add a flourish to any meal, with just a handful providing 20% of your daily vitamin A allowance, and it’ll work wonders for hair growth.
Vitamin A actively supports the hair growth cycle as well as the regeneration of those all-important follicles. It also plays an active role in the production of sebum, the naturally occurring secretion that keeps the scalp moisturised, protects the hair from external factors (like pollution) and maintains a healthy shine. Beware of including too much vitamin A in your diet. Excessive amounts can have the opposite effect on hair growth.
Spinach contains a whole host of other nutrients that are beneficial to hair growth, including vitamin C, iron and folate.
A sweet potato isn’t just any potato, it is a carbohydrate like no other, and it’s bursting with the antioxidants and nutrients that improve health. From gut health and immunity to brain function and eye care, sweet potatoes help them all. But, we shouldn’t forget what this tasty side dish can do for our hair.
Sweet potatoes are packed with vitamin A, vitamin C, potassium, fibre and zinc. They also contain beta-carotene, which supports cell regrowth and scalp health, facilitates stronger and shinier hair, and prevents dandruff.
Fish like salmon, mackerel, tuna and herring have one thing in common – they’re all full of omega-3! Get your dose of omega-3 by eating at least two portions of fish per week, and look forward to a healthier, better nourished scalp and stronger hair growth.
If you’re vegan, you can get a similar dose of fatty acids from certain seeds. Sunflower seeds, chia seeds, flaxseeds and pumpkin seeds all count.
You’ll find yet more healthy fats to support the hair, skin and nails in a serving of nuts. Whether it’s walnuts, cashews, pistachios or almonds that are your favourites, just a handful can deliver a quick hit of zinc, biotin and antioxidants.
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