The secret to longer, stronger, shiny strands is all about the right diet! Improper diet may result in slow hair growth, hair breakage and excessive hair shedding. Vitamins and minerals are the key to healthier, shinier hair. Consuming nutrients daily is bound to give you shinier, longer hair.
Hair Growth Foods
1. Carrots rich in Vitamin A
Vitamin A deficiency can lead to dry hair which can contribute to hair loss. Vitamin A stimulates the hair follicles and helps the scalp to produce sebum, which keeps the scalp and hair hydrated. Too much of Vitamin A can lead to nausea, vomiting, dryness of the skin and eyes, and even hair loss.
Recommended dose of Vitamin A: 700 and 900 micro-grams per day
Other foods containing vitamin A: Sweet Potatoes, Eggs, Butter, Apricot, Broccoli, Salmon, Mango, Papaya, Carrots, Dark Leafy Greens
2. Meat rich in Vitamin B6
Nutritional deficiencies can lead to hair loss, but intake of vitamin B6 can promote hair growth. Vitamin B6 helps the flow of oxygenated blood to the hair follicle and scalp. It acts as a catalyst that activates the enzymes and chemical reactions and starts the metabolism of the hair proteins, keratin and melanin, in the hair follicles. This makes the hair follicles get enough keratin and melanin. All of this promotes hair growth and hair renewal.
Recommended dose of Vitamin B6: 1.3 to 1.7 milligrams per day
Other foods containing Vitamin B6: Chickpeas, Tuna, Salmon, Chicken, Fish, Tuna, Pistachio nuts, Sunflower seeds, Spinach, Avocado, Bananas, Beans, Wheat.
3. Dairy products rich in Vitamin B12
Vitamin B12 is one of the most important vitamins for our hair and a deficiency can result in hair loss and premature graying. Vitamin B12 promotes healthy hair growth by helping in the formation of red blood cells. Red blood cells acts as a carrier to carry oxygen to the living portion of hair strands. Without adequate oxygen, your hair typically won’t be able to sustain healthy growth.
Recommended dose of Vitamin B12: 2.4 micro-grams per day
Other foods containing Vitamin B12: Shellfish, Liver, Milk, Fish, Soy (Tofu), Eggs
Also check: Major Causes of Hair Fall Unrevealed!
3. Orange rich in Vitamin C
Low intake of vitamin C in your diet may result in dry or splitting hair. Vitamin C holds antioxidant properties, similar to vitamin E and zinc. Antioxidants are responsible for reducing damage that free radicals may cause. These radicals form when body converts food into energy. They can damage hair. This vitamin is beneficial for protecting hair from free radicals and also prevents hair loss, premature graying, dryness, and brittle hair.
Recommended dose of Vitamin C: 65 to 90 milligrams per day
Other foods containing Vitamin C: Bell peppers, Mango, Strawberries, Tomatoes, Pineapples, Guavas, Dark Leafy Greens, Kiwi
4. Fish rich in Vitamin D
Vitamin D is a fat-soluble vitamin produced when the sun converts a chemical in your skin into a form of vitamin D, which is then further converted into active vitamin D. Vitamin D is necessary in order for the body to absorb calcium, which is essential for healthy follicles.
Recommended dose of Vitamin D: 4 to 5 micro-grams per day
Other foods containing Vitamin D: Soy milk, Cereals, Beef liver, Cheese, Egg yolks, Tuna, Sardines, Yogurt, Beef
Also check: 10 Simple tips to effectively prevent Hair Fall
5. Avocado rich in Vitamin E
Vitamin E helps to prevent and reverse hair loss due to its ability to grow new blood vessels and increase circulation to the scalp. Topical vitamin E applied to the scalp may also help to regrow hair.
Recommended dose of Vitamin E: 13 to 15 milligrams per day
Other foods containing Vitamin E: Swordfish, Shrimps, Spinach, Vegetable oil, Peanuts, Avocado, Almonds, Hazelnuts, Wheat Germ, Sunflowers
6. Spinach rich in Iron
Iron is an essential mineral for hair cells and its deficiency in the body may cause hair loss. When your diet is low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make strands weak.
Recommended dose of Iron: 13 to 15 milligram per day
Other foods containing Iron: Lentils, Beans, Peas, Pumpkin, Sesame, Hemp, Flax seeds, Cashews, Leafy Greens, Tomato Paste, Potatoes
7. Beans rich in Folic Acid
It is beneficial for healthy hair growth. It is used to treat or prevent low iron in the body. Folic acid facilitates unhindered tissue growth and also allows cells to function smoothly. The unhindered growth of tissues is also essential when concerned with skin, nail, and hair growth.
Recommended dose of Folic acid: 0.4 to 0.8 milligram per day
Other foods containing Folic acid: Dark leafy greens, Asparagus, Broccoli, Citrus fruits, Legumes, Peas, Lentils
9. Cod liver oil rich in Vitamin H (Biotin)
Biotin is an essential water-soluble B vitamin that promotes healthy hair growth and protects against dryness. It also works to increase the elasticity of the hair’s cortex, thus preventing breakage. This deficiency can cause hair loss. It promotes hair growth by renewing the hair follicles that are already growing. These supplements in diet results in thicker, fuller and healthier looking hair.
Recommended dose of Biotin: 10-20 milligram per day
Other foods containing Vitamin H: Liver, Peanuts, Yeast, Cauliflower, Liver, Salmon, Carrots, Bananas, Soy flour, Yeast, Wheat, Eggs, Dairy products, Nuts, Chicken