The B vitamins that affect hair growth are vitamin B6, folic acid and vitamin B12.These vitamins are important for the proper formation of red blood cells, which carry oxygen to tissues, including hair. Some of the best foods for hair growth are those with high nutritional value, such as eggs, green leafy vegetables and fatty fish. Nutrient deficiencies can affect hair health. Studies suggest that deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss (.
While more research is needed to understand the connection between micronutrients and hair loss, it's a good idea to make sure you're eating enough of these 13 nutrient-rich foods that promote hair growth. Eggs are a great source of protein and biotin, two essential nutrients for hair growth. Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health (.
Eggs are a great source of protein and biotin, which are important for hair health and growth. Deficiency of any of these nutrients has been linked to hair loss. Berries are loaded with beneficial compounds and vitamins that can promote hair growth. For example, 1 cup (144 grams) of strawberries provides an impressive 85 milligrams or up to 113% of the daily vitamin C requirement (.
In addition, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking (10, 1). In addition, vitamin C helps the body absorb iron from the diet. Low iron levels can cause anemia, which has been linked to hair loss (1, 1). Berries are packed with compounds such as antioxidants and vitamins that can promote hair growth.
For example, strawberries are rich in vitamin C, which helps the production of collagen and the absorption of iron, two factors that can promote hair growth. Spinach is a healthy green vegetable that is packed with beneficial nutrients such as folic acid, iron, and vitamins A and C, all of which are important for hair growth (1). Studies suggest that vitamin A is important for hair growth). But supplementing with too much vitamin A can actually cause hair loss.
One cup (30 grams) of spinach provides up to 20% of daily vitamin A needs (1). Spinach is also an excellent source of plant-based iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to boost metabolism and aid growth and repair (16, 1) In addition, iron deficiencies have been linked to hair loss (18, 1). A previous study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids, as well as antioxidants, reduces hair loss and increases hair density (20).
Oily fish is also an excellent source of protein, selenium, vitamin D3 and B vitamins, nutrients that can help promote strong, healthy hair (2). Interestingly, studies have linked vitamin D3 deficiency to hair loss (1, 22, 23, 2). A medium sweet potato (about 114 grams) contains enough beta-carotene to provide up to 160% of the daily vitamin A requirement (2). Research has shown that vitamin A can affect sebum production, which helps keep hair healthy (2) Vitamin A deficiency can cause hair loss (2).
However, too much vitamin A can also cause hair loss (1, 2). They are also an excellent source of vitamin E, which can promote hair growth. A medium avocado (about 200 grams) provides 28% of the daily requirement of vitamin E (2.Some studies have found lower levels of vitamin E in people with hair loss), but the evidence is conflicting (1). In a previous study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for 8 months) (2.For example, one ounce (28 grams) of almonds provides an impressive 48% of daily vitamin E requirements (3).
In addition, they also provide a wide variety of B vitamins, zinc and essential fatty acids. Deficiency of any of these nutrients has been linked to hair loss (1, 20). One ounce (28 grams) of sunflower seeds provides nearly 50% of daily vitamin E needs, with a wide variety of healthy B vitamins for hair (3). Two tablespoons of ground flaxseed provide 4.7 grams of omega-3 fatty acids).
That equates to more omega-3 fatty acids than half a fillet (178 grams) of salmon (21, 3). Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by zinc deficiency (2, 14). Like oysters, beans are a good source of zinc, which helps the hair's growth and repair cycle. A 3.5-ounce (100 gram) serving of black beans provides up to 14% of a woman's and 10% of men's daily zinc needs (4).
For example, a study of 100 people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (4). The protein in meat helps growth and helps repair and strengthen hair follicles). A 3.5-ounce (100-gram) serving of cooked sirloin steak provides up to 29 grams of protein (4).
Red meat, in particular, is rich in a type of iron that is easy to absorb.). This mineral helps red blood cells deliver oxygen to all cells in the body, including hair follicles (16, 1). However, it's important to note that excessive consumption of red meat, especially processed red meat, has been linked to an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes in men and women. That said, there are six main nutrients found in the best foods for healthy hair and that are primarily responsible for promoting hair growth, according to Cassetty.
Healthy hair depends on certain nutrients, such as protein, biotin, vitamin A and vitamin C, he says. Iron and omega-3 fatty acids are two other important factors in hair growth, he adds. Here's why each nutrient is so important for preventing hair loss and promoting hair growth. He will help you identify the cause of hair loss and find a proven solution to stop or resolve it.
Keep up to date with news from the hair restoration industry, the latest approaches, facts and tips for healthy hair. Nuts and seeds are small but powerful ways to incorporate lots of nutrients that promote hair growth into just about any meal or snack. A lack of zinc in the diet can promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet (4). Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure that hair stays healthy and that can help hair growth.
The vitamins and minerals in food play an important role in the hair follicle growth cycle and in cell renewal (. Protein is an essential food for hair growth, and canned tuna is a convenient source of protein to have on hand. Fortunately, correcting a deficiency in any of these nutrients can help treat hair loss and promote the rate of hair growth. Gorin likes to add chickpeas to his plate, especially since one cup contains 15 grams of plant-based protein, needed for hair to grow long and strong.