Best food for Hair Growth and Thickness

Strong, long, and luscious locks are a dream of everyone henceforth our market is filled with so many hair care products. Our crowning glory has huge importance in our appearance. Imagine how dreadful it can be for us to see our precious mane begin to fall, or even worse, our hairline receding. Your hair health depends on your age, genetics, a great hair care routine, and a great diet. A wholesome and plant-based diet keeps hair strong and healthy.

Our hair strands are made up of a hard protein called keratin that needs constant nourishment with vitamins and minerals to keep your hair strong and healthy. Food rich in protein, iron, vitamins, fats, and minerals is considered the best food for hair growth and thickness.

Table of Contents

Reasons for Hair Fall

The reason for hair fall could be anything; hence find the root cause first. Hormonal imbalance, stress, Illness, thyroid imbalance, sudden weight loss, unhealthy diet, and lifestyle.

How to Prevent Hair Fall?

Preventing hair fall can be easy if you include some minor changes in your lifestyle, apart from external treatments, you need inner healing and health to ensure your overall wellbeing, below are some tips to achieve healthy hair.

Stress: Practice yoga and meditation to tackle stress and you will see an immense benefit if the reason for hair fall is stress.
Thyroid and hormonal imbalance: This should be treated with the help of a doctor.
Lifestyle: Lead an active lifestyle, i.e., make sure to exercise, at least 3 to 4 times a week.
Heat: Avoid heat-styling tools if you see excess hair fall, you can always use a heat protection spray before styling your hair.
Diet: Avoid junk food and eat a nutrient-rich diet such as:

Protein: Since our hair strands are made up of protein so you need to eat a protein-rich diet such as beans, nuts, etc.
Vitamin A: It increases the hair growth rate and sebum production.
Vitamin D: This is immensely beneficial with alopecia hence soaking up in the morning sun.
Vitamin C: You need it in your diet to boost collagen formation
Biotin: needed for the fatty acid synthesis which is essential for a healthy hair cycle
Vitamin B12 for food: It is abundant in dairy products so if you are vegan then look for fortified soy milk which includes vitamin B12. Make sure to read the labels.

Below is the list of foods that are rich in the above-mentioned nutrients, so read and try to incorporate them into your diet.

Here are 12 Superfoods for Hair Growth:

1. Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable rich in vitamins and minerals essential for hair health and growth.

Benefit:
Sweet potatoes are rich in beta carotene (vitamin A), which aids in sebum production, keeping hair shiny. They also contain biotin, which helps repair damage caused by heat styling products.

Easy Ways to Include Sweet Potatoes in Your Diet

Roast Them: Cut sweet potatoes into wedges, season with olive oil, salt, and your favorite spices, and roast in the oven for a delicious side dish.
Sweet Potato Mash: Boil and mash sweet potatoes, adding a bit of butter, salt, and pepper for a nutritious alternative to regular mashed potatoes.
Smoothie Addition: Blend cooked sweet potatoes into your morning smoothie for added nutrients without altering the taste significantly.

Additional Tip
Store sweet potatoes in a cool, dark place to keep them fresh longer and retain their nutritional value.

2. Spinach

Spinach is a leafy green powerhouse packed with vitamins, minerals, and antioxidants that support healthy hair growth.

Benefit
Spinach is a top vegetable for hair growth, rich in vitamins A and C, iron, magnesium, and folate. Iron promotes oxygenation in the body, which benefits hair follicles. Studies show that iron deficiency can lead to baldness.

Simple Ways to Add Spinach to Your Meals

Smoothies: Add a handful of spinach to your smoothies. It blends well with fruits and masks the taste while providing a nutritional boost.
Salads: Use spinach as a base for your salads instead of lettuce. Combine with your favorite vegetables, nuts, and a light dressing.
Soups and Stews: Add spinach to soups and stews in the last few minutes of cooking to retain its nutrients and color.

Additional Tip
Lightly steam spinach to retain its nutrients while making it easier to digest and absorb its iron content.

3. Carrots

Carrots are not only great for your eyesight but also provide essential nutrients that promote a healthy scalp and hair.

Benefit
Carrots are high in vitamin A, essential for scalp sebum production and hair growth. They improve blood circulation to the scalp, preventing breakage and promoting healthy hair.

Incorporating Carrots into Your Diet

Snacks: Enjoy raw carrot sticks with hummus or your favorite dip for a healthy snack.
Juices and Smoothies: Blend carrots into your juices and smoothies for a sweet and nutrient-rich addition.
Cooking: Add chopped carrots to soups, stews, and stir-fries for added texture and nutrients.

Additional Tip
Consume carrots with a source of healthy fat, such as olive oil or avocado, to enhance the absorption of beta carotene.

4. Beetroot

Beetroot is a vibrant root vegetable known for its ability to improve blood circulation and oxygenation to hair follicles.

Benefit
Beetroots contain inorganic nitrates that enhance blood circulation and oxygenation to hair follicles, promoting hair growth. Regular consumption can lead to long, healthy hair.

Creative Ways to Enjoy Beetroot

Juice: Make beetroot juice and combine it with apple or carrot juice for a sweeter flavor.
Salads: Grate raw beetroot into salads for added color and crunch.
Roasting: Roast beetroot with a drizzle of olive oil and herbs for a flavorful side dish.

Additional Tip
Wear gloves when handling beetroot to avoid staining your hands with its vibrant color.

5. Peanut or Peanut Butter

Peanuts and peanut butter are delicious sources of healthy fats, vitamins, and minerals that strengthen and nourish hair.

Benefit
Peanuts are a rich source of natural oil, vitamin E, biotin, zinc, and magnesium, all of which promote hair growth and strength. They also contain silica and calcium, which enhance hair’s tensile strength.

Delicious Ways to Eat Peanuts

Snacks: Eat a handful of raw or roasted peanuts as a snack.
Smoothies: Add a spoonful of peanut butter to your smoothies for a creamy texture and added nutrients.
Cooking: Use peanut butter in sauces for dishes like satay or add crushed peanuts to salads and stir-fries for extra crunch.

Additional Tip
If you have a peanut allergy, consider alternatives like almond butter or sunflower seed butter, which also offer hair-friendly nutrients.

6. Pumpkin

Pumpkin is a versatile vegetable loaded with vitamins and antioxidants that repair and fortify hair cells.

Benefit
Pumpkin is loaded with vitamins A, C, E, zinc, and iron, which repair and strengthen hair cells. It also contains vitamin B9, promoting hair growth by improving blood circulation to the scalp.

Ways to Add Pumpkin to Your Meals

Pumpkin Soup: Blend cooked pumpkin with vegetable broth, onions, garlic, and a touch of cream for a hearty soup.
Roasted Pumpkin: Cut pumpkin into cubes, season with olive oil, salt, and pepper, and roast in the oven.
Pumpkin Puree: Use pumpkin puree in smoothies, baking (like muffins or bread), or as a base for sauces.

Additional Tip
Save the pumpkin seeds, roast them with a little salt and seasoning for a nutritious snack that’s also beneficial for hair health.

7. Nuts

Nuts like almonds and walnuts are rich in essential fatty acids and nutrients that enhance hair health and prevent hair loss.

Benefit
Nuts like almonds and walnuts are excellent sources of essential fatty acids, vitamin B (B1, B6, and B9), vitamin E, zinc, protein, and magnesium. These nutrients strengthen hair cuticles and nourish the scalp.

How to Incorporate Nuts into Your Diet

Snacks: Eat a small handful of mixed nuts as a snack.
Salads: Sprinkle chopped nuts over salads for added texture and nutrients.
Baking: Add nuts to your baking recipes, such as cookies, bread, and muffins.

Additional Tip
Soak nuts overnight before consuming them to improve digestibility and nutrient absorption.

8. Seeds

Seeds such as chia, flax, and sunflower are tiny powerhouses of nutrients that promote hair growth and strength.

Benefit
Seeds like chia, flax, and sunflower seeds are rich in omega-3 fatty acids, vitamin E, and various B vitamins, promoting hair growth and health.

Easy Ways to Eat More Seeds

Smoothies: Add a tablespoon of chia or flax seeds to your smoothies.
Salads and Yogurt: Sprinkle seeds over salads or yogurt for a nutrient boost.
Baking: Incorporate seeds into your baking, like bread, muffins, and energy bars.

Additional Tip
Grind flax seeds before consuming them to enhance nutrient absorption, as whole flax seeds can pass through your digestive system undigested.

9. Lentils, Beans, and Soybeans

Lentils, beans, and soybeans are excellent sources of plant-based protein and nutrients vital for hair repair and growth.

Benefit
Pulses such as lentils, beans, and soybeans are rich in plant protein and fiber, zinc, biotin, and folate. These nutrients repair damaged hair and promote healthy growth. Soybeans, in particular, provide spermidine, which prolongs the anagen phase of hair growth.

Incorporating Pulses into Your Meals

Soups and Stews: Add lentils and beans to soups and stews for a hearty and nutritious meal.
Salads: Use beans in salads for added protein and fiber.
Soy Products: Include soy products like tofu, tempeh, or edamame in your diet.

Additional Tip
Soak beans and lentils before cooking to reduce cooking time and improve nutrient absorption.

10. Berries

Berries, especially strawberries, are bursting with vitamin C and antioxidants that protect hair and boost collagen production.

Benefit
Berries, especially strawberries, are packed with vitamin C, which has excellent antioxidant properties to protect hair from free radicals. Vitamin C also aids in collagen formation, a protein that helps prevent hair from becoming brittle.

How to Include Berries in Your Diet

Smoothies: Blend berries into your morning smoothies for a refreshing and nutrient-packed drink.
Snacks: Eat fresh berries as a snack or mix them with yogurt.
Breakfast: Add berries to your oatmeal, cereal, or pancakes for a delicious and healthy start to your day.

Additional Tip
Opt for organic berries when possible to avoid pesticide residues and maximize nutrient intake.

11. Oatmeal

Oatmeal is a wholesome grain that provides essential nutrients and fiber, supporting overall hair health and thickness.

Benefit
Oatmeal is rich in beta-glucans (a soluble fiber), zinc, and omega-3 fatty acids, all of which promote healthy hair growth and thickness.

Easy Ways to Enjoy Oatmeal

Breakfast: Prepare oatmeal with milk or water and top with nuts, seeds, and berries for a nutrient-rich breakfast.
Baking: Use oatmeal in baking recipes like cookies, muffins, or bread.
Savory Dishes: Incorporate oatmeal into savory dishes like meatloaf or use it as a thickener for soups.

Additional Tip
Soak oats overnight to make overnight oats, a convenient and nutritious breakfast option.

12. Indian Gooseberry (Amla)

Indian Gooseberry, or Amla, is a traditional remedy known for its high vitamin C content and hair-strengthening properties.

Benefit
Amla, also known as Indian Gooseberry, is loaded with vitamin C, essential fatty acids, and antioxidants. These nutrients promote healthy hair growth, prevent premature graying, and strengthen hair follicles, reducing dandruff and inflammation.

Incorporating Amla into Your Diet

Juice: Drink fresh amla juice daily or add it to smoothies for a vitamin C boost.
Powder: Use amla powder in smoothies, shakes, or sprinkle it on food.
Cooking: Add amla to curries, chutneys, or pickles for a tangy flavor and health benefits.

Additional Tip
Apply amla oil directly to the scalp for an added boost to hair health and to combat dandruff.

Bottom Line

Hair fall is a major concern for most of us today. Our sedentary lifestyle, pollution, and reliance on chemical-based products have made us vulnerable to this problem but healthy eating habits and some minor lifestyle changes can help us in achieving our dream of strong and shiny hair. It is time you gift your time and care to your hair because nothing is more therapeutic than self-care.