14 best foods for hair growth

A beautiful, healthy and smooth hair is the desire of many people. Besides hair care steps, a nutritious diet will help stimulate hair growth to bring back thicker and longer hair. Here are the 14 best foods for hair growth.

You may not know, normally each person's hair will grow from 1.25 cm/month and 15cm/year. For such rapid growth, hair needs to depend on factors such as age, health, genetics and diet.
Although you cannot change factors such as age and genetics, dietary supplements can be added to stimulate hair growth. In fact, a diet lacking in nutrients can lead to hair loss.

2.1. Eggs Protein and biotin are substances that promote hair growth. Fortunately, eggs are full of these two substances.
Add protein-rich foods to help hair grow because hair follicles are made up of mostly protein. As noted, one of the causes of hair loss is a lack of the protein Biotin needed for the production of a hair protein called keratin. Studies have also shown that consuming more biotin can help improve hair growth, especially in people with biotin deficiency. >>> Thin hair, dry scaly skin, brittle nails: Beware of Vitamin B7 (biotin) deficiency
In addition, you can add minerals such as zinc, selenium to the body from eggs. Therefore, eating eggs will help you own a healthy hair.
2.2. Berries Berries contain many beneficial compounds and vitamins that can promote hair growth. One of them is vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules known as free radicals
For example, 1 cup (144 grams) of strawberries provides 141% of your daily vitamin C requirement.
One of the main roles of vitamin C is to produce collagen. This is a protein that strengthens hair to prevent hair from becoming brittle. Furthermore, vitamin C helps the body absorb iron from the diet. Low iron levels can cause anemia that causes hair loss.
2.3. Spinach Spinach is a healthy green vegetable packed with beneficial nutrients like folate, iron, and vitamins A and C. All of these ingredients can promote hair growth. Spinach can help the skin glands to produce sebum thanks to its vitamin A content. This oil helps to moisturize the scalp to keep the hair healthy. One cup of spinach (30 grams) provides up to 54% of the daily vitamin A requirement.
>>> 5 positive benefits of spinach juice
On the other hand, spinach contains high iron content that will positively affect hair growth. Iron helps red blood cells carry oxygen travels throughout the body to fuel metabolism and support growth.

2.4. Fatty fish Fatty fish like salmon, herring and mackerel are full of nutrients that promote hair growth. This is an excellent source of omega-3 fatty acids. One study in 120 women found that taking a supplement with omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Another study found that taking fish oil supplements significantly reduced hair loss and increased hair follicle growth in women with thinning hair. Besides, fatty fish is also an excellent source of protein, selenium, vitamin D3 and B vitamins that promote strong hair.
2.5. Sweet potato This is a familiar food and is favored for its health benefits. In hair care, sweet potatoes are also recommended by experts because it contains high levels of beta-carotene, which the body converts into vitamin A, providing nutrition for hair cells. .
Moreover, vitamin A can also accelerate hair growth and stimulate thicker hair growth, preventing other hair follicles from re-growing.
2.6. Avocados Avocados are a delicious, nutritious food and a great source of healthy fats. This fruit contains high levels of vitamin E which can promote hair growth. One medium avocado (about 200 grams) provides 21% of the daily vitamin E requirement.
>>> Nutritional Value of Avocados
Like vitamin C, vitamin E is an antioxidant that helps fight oxidative stress by neutralizing free radicals. In one study, people with hair loss experienced 34.5% more hair growth after taking vitamin E supplements for 8 months. Vitamin E also protects skin areas such as the scalp from damage and oxidative stress. Damaged scalp can lead to poor hair quality and fewer hair follicles.
Avocado is also a rich source of fatty acids. These fats cannot be produced by the body but are essential building blocks of cells. When there are not enough essential fatty acids in the diet, it can cause hair loss.

2.7. Nuts Nuts are not only delicious and easy to eat, but also contain many nutrients that promote hair growth. For example, 28 grams of almonds provide 37% of the daily vitamin E requirement.
Moreover, this nut also provides a variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients can also cause hair loss.
Besides stimulating hair growth, nuts also play a role in reducing inflammation and reducing the risk of heart disease.
2.8. Nuts Nuts provide a large amount of nutrients but are quite low in calories. Many of these nutrients can also promote hair growth: vitamin E, zinc, and selenium.
In 28 grams of sunflower seeds provide nearly 50% of daily vitamin E needs with many B vitamins good for hair. Furthermore, some nuts like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 28-gram serving of flaxseed provides 6,388 mg of omega-3 fatty acids. That's more omega-3 fatty acids than half a fillet (178 grams) of salmon.
However, flaxseeds provide an omega-3 fatty acid that is not used as efficiently by the body as the omega-3s found in fatty fish. However, it is a great addition to the diet. To get the most variety of nutrients, it's best to eat a mix of nuts.
2.9. Sweet peppers Sweet peppers are an excellent source of vitamin C, which can aid in hair growth. In fact, one yellow pepper provides almost 5.5 times the amount of vitamin C than an orange. Vitamin C helps promote collagen production for strong hair.
Oxidative stress occurs when free radicals overwhelm the body's antioxidant defense system leaving you at increased risk of hair loss and graying. Therefore, eating sweet peppers will strengthen antioxidants, protect hair fibers.
Moreover, sweet peppers are also an excellent source of vitamin A. This vitamin can help speed up hair growth while stimulating sebum production, making hair healthy.
2.10. Oysters Oysters are one of the best food sources of zinc. Zinc is a mineral that helps support the hair growth and repair cycle. A lack of zinc in the diet can promote telogen effluvium, a common form of hair loss. But this condition can be reversed when you change to a diet rich in zinc.
Studies have shown that zinc supplementation can reverse the effects of zinc deficiency hair loss. However, you need to balance the amount of zinc you add to your body. Too much or too little zinc can cause a lot of hair loss. That's why getting zinc from foods like oysters may be better than taking a supplement.

2.11. Shrimp Experts recommend eating shrimp if you want to own a healthy hair. Shrimp are shellfish, rich in nutrients that promote hair growth.
This food is a good source of protein, B vitamins, zinc, iron and vitamin D. One serving of shrimp (100 grams) provides 38% of the daily vitamin D requirement.
Although very low in fat, shrimp also provide a small amount of omega-3 fatty acids.
2.12. Legumes Legumes are an excellent source of plant-based protein, which is essential for hair growth. Like oysters, this food is a good source of zinc, which aids in hair growth and repair. One serving of black beans (100 grams) provides 7% of the daily zinc requirement.
In addition, beans also provide many other healthy nutrients for hair such as iron, biotin and folate.
2.13. Soybeans No one can deny the role of soy in health, especially hair cells. Compounds in soy may promote hair growth.
2.14. Red Meats Red meat is a staple in many people's diets. It is also a nutrient-rich food that can aid in hair growth. The protein in red meat plays a role in supporting the growth of hair follicles.

In particular, red meat is rich in iron. This mineral helps red blood cells deliver oxygen to all cells in the body including the hair follicles. Studies have shown that a deficiency of protein and iron causes hair loss.
In short, the foods you eat every day can have an impact on hair growth. The lack of the right nutrients such as: vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids can hinder hair growth and even cause hair loss. . Therefore, you need to add nutritious foods to your daily diet to help treat hair loss and promote hair growth.

Article referenced source: healthline.com