Many people want to have strong and healthy hair. As they grow older, their hair grows around 1 inch per month and 6 inches per year.
The way fast it grows depends on factors like age, health, genetics and diet. You cannot change things like age or genetics but you can change your diet.
A bad diet can lead to hair loss which is why you should eat a good diet with the right nutrients to have strong and healthy hair as you grow older.
Eating a balanced diet with the right nutrients will help people’s hair grow better. This is especially helpful if someone has less hair due to poor nutrition.
1. Eggs
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. Eating adequate protein is important for hair growth because hair follicles are made of mostly protein.
A lack of protein in the diet has been shown to promote hair loss(1). Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth.
Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
However, biotin deficiencies are uncommon if you eat a balanced diet. There is little evidence that healthy people benefit from taking more biotin.
Eggs also have zink, selenium and other hair health-good things. This makes eggs one of the best foods to consume for healthy hair.
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2. Berries
Berries are food that has good things inside. It is full of vitamins and compounds that can help your hair grow. Berries have vitamin C in them which is good for your body.
Vitamin C has strong antioxidant properties that will protect your hair follicles from free radicals(2). Free radicals exist in the body and environment all the time, but we want to be careful not to let them hurt our hair follicles too much.
So make sure you eat berries every day for their benefits.
Vitamin C is important for the body. It helps the body make collagen, which keeps hair strong and prevents it from becoming brittle and breaking.
Vitamin C also helps your body absorb iron from food. If you don’t have enough iron in your diet, then you might have anemia, which can lead to hair loss.
3. Spinach
Spinach is a green vegetable that is full of many good nutrients. Spinach has health benefits like keeping your hair healthy and growing(3).
You can get many vitamins from spinach, such as vitamin A, C, and folate. Vitamin A helps your skin grow glands that make sebum which keeps your head moist and hair healthy.
Spinach also gives you iron which is important for the blood to carry oxygen throughout your body to fuel it, keep you alive and help with growth.
4. Fatty Fish
Fish like salmon, herring and mackerel have nutrients that may promote hair growth. They are an excellent source of omega-3 fatty acids which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.
5. Sweet Potatoes
Sweet potatoes are good for your hair. The body changes beta-carotene into vitamin A, which is linked to hair health.
A medium sweet potato provides more than four times the daily amount of vitamin A necessary.
Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Vitamin A can also speed up growth and encourage thicker hair while preventing other follicles from regressing.
6. Avocados
Avocados are good for you because they have fat and vitamins. Avocados can provide a healthy amount of vitamin E.
Vitamin E is helpful because it helps fight against free radicals that cause damage to your hair. In one study, people who took vitamin E for eight months had 34% more hair growth than those who did not take the supplement.
Vitamin E protects your skin from stress and damage. A skin problem on the scalp can make hair worse. Avocados are a good source of fats that are needed to build cells.
These fats cannot be made by the body, but they are important for cell building. A lack of fat in cells can lead to hair loss.
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7. Nuts
Nuts are a tasty food that also provides nutrients for your hair. An ounce (28 grams) of almonds provides 37% of your daily need for vitamin E. And nuts also contain B vitamins, zinc and essential fatty acids.
This has been linked to hair growth. Nuts have also been linked to other health benefits including less inflammation and a lower chance of heart disease.
8. Seeds
Seeds provide a lot of nutrients and are good for your hair. They have little to no calories. They include vitamin E, zinc and selenium.
Some seeds like flaxseeds and chia seeds also have omega-3 fatty acids which can promote hair growth. A one-ounce serving of flaxseeds has more omega-3 fatty acids than half a fillet of salmon!
9. Sweet Peppers
Sweet peppers are a good source of vitamin C. This helps your hair grow better. One yellow pepper has more than 5 times as much vitamin C as an orange.
Vitamin C is also important for your hair because it helps make it strong. It is also helpful because it can help protect against oxidative stress.
Oxidative stress makes the hair lose color and break more easily.
