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For example, 1 cup (144 grams) of strawberries provides 85 milligrams or up to 113% of your daily vitamin C needs (6). By Heather JonesJones is a freelance writer with a strong focus on health, parenting, disability, and feminism. She has over a decade of direct patient care experience working as a registered nurse specializing in neurotrauma, stroke, and the emergency room. While individual results may vary, patience and consistency with these practices may help contribute to a healthier head of hair over time. If you are trying to grow out layers in your hair, you may want to get periodic trims, especially when transitioning from short styles like pixie cuts or bobs to longer hair.
Beans
Because of antibacterial and antifungal properties, many essential oils like tea tree oil are effective for targeting conditions like dandruff or scalp eczema. This keeps the hair and scalp healthy and moisturized, supporting an optimal environment for hair to grow. A hair or scalp serum is a topical treatment that promotes healthy hair growth. Many of these tactics rely on improving circulation and blood flow to the scalp. At least in theory, improved scalp blood flow creates a healthy environment for hair follicles to grow and hair to become longer, thicker, and stronger.
Apply antioxidants to your scalp
Like vitamin C and other antioxidants, it can protect cells from damaging free radicals. More research is needed on its effect on hair growth, but one study showed a 34.5% increase in hair growth among participants who took a vitamin E supplement. By minimizing breakage and damage, bond-building treatments may preserve the length of the hair strands. This means that as new hair grows from the scalp, it may be less likely to break off prematurely, allowing you to retain length and achieve longer hair over time. "Pulling hair back in tight braids or ponytails can both damage the hair follicle, which is where hair growth originates from, leading to worsening hair loss."
Castor Oil
This idea comes from the notion that in inverted positions, a rush of fresh blood goes to the head and pumps new life into the scalp. "There are several types of hair loss or alopecia and several contributing factors that cause hair loss in females," says McMahan. Great food sources of omega-3s include salmon, tuna, flaxseed, walnuts, and plant oils such as soybean and canola oil.
Beans and lentils are also a great source of other hair-healthy nutrients, including zinc, iron, biotin, and folate. A deficiency in some of these nutrients has been linked to premature whitening of the hair, though more studies are needed. As a superb source of antioxidants, vitamins and minerals, sweet potatoes are widely lauded as a "superfood" that should be a dietary staple.
Other dietary supplements, including herbal supplements, may likewise lead to hair loss, especially at high dosages. That’s why it’s essential to speak with a trusted healthcare professional before you start taking supplements (35, 36). Because maintaining optimal blood levels of vitamin A is essential for hair follicle function, excessive amounts of this nutrient in the body can cause hair loss. Having too much vitamin A in your system is also called hypervitaminosis A (33). Your hair needs amino acids, the building blocks of protein, to grow properly, so a diet without enough protein may lead to hair growth abnormalities, such as hair loss and thin, brittle hair (22, 23, 24). Vitamin D plays an important role in hair growth and the health of your hair follicles (6).
Dr. Wendel also recommends beans as another vegan-friendly source of iron and protein. Just 1/2 cup of white beans gets you nearly 9 grams of plant protein and 3.5 grams of iron, not to mention about 6 grams of gut-filling fiber, some zinc, selenium, and folate, too. A silk or satin hair cover or pillowcase is better for the health of your hair than cotton, which will absorb all the moisture from your strands and lead to tangles and breakage. While this won’t necessarily speed up the hair growth process, sleeping on a silk pillowcase generates less friction and gives hair a softer surface to rest on. Rumor has it that over-shampooing can lead to broken, dry, and brittle locks, due to the cleanser stripping the hair of its natural oils.
Take keratin supplements
Not only that cold-water fish like salmon, mackerel, tuna, and sardines are very rich in omega-3 fatty acids that offer a natural source of oil to your body and scalp (1) (2). You can include these items if you are following a Mediterranean diet or a Paleo diet. Oxidative stress plays a role in premature hair loss and can negatively impact hair health. When the body’s antioxidant defenses become overwhelmed with high levels of reactive compounds such as free radicals, oxidative stress occurs, which can damage hair follicle cells. Vitamin C functions as a powerful antioxidant in the body and may help protect the hair follicle against oxidative stress.
Best foods for healthy hair growth
A 4-ounce portion will score you 23 grams of protein, nearly 3 mg of iron, and roughly 6 grams of unsaturated fats. McMahan advises those experiencing hair loss or shedding to seek an expert's help to determine the root cause of the problem. Add 1/2 a cup of water to dilute the mixture (and make it less sticky).
Cassetty prefers kefir, a drinkable, on-the-go option that you can pair with your regular breakfast for an extra kick of energy, and nutrients to help your hair grow long and stay healthy. Their Women’s Formula contains both keratin and collagen protein to support hair strength for less breakage. It also contains other essential nutrients, such as biotin, zinc, and vitamins A, C, and D.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency (3). Eating enough protein supports hair growth because hair follicles are mostly made of protein. A 2022 study on in vitro (out of the body, typically using test tubes and similar equipment) human dermal papilla cells and mice found some potential positive effects from fish-derived collagen peptides.
Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms. Though mangoes are delicious on their own, you don’t need to simply eat them straight. Add them to your the diet by making smoothies, mango salsa, or as part of a fruit salad. “Tofu and other soybean products contain spermidine—a substance known for its antioxidant and anti-inflammatory properties,” says Yawitz.
12 Dietitian-Approved Foods That Promote Hair Growth - Health.com
12 Dietitian-Approved Foods That Promote Hair Growth.
Posted: Tue, 12 Sep 2023 07:00:00 GMT [source]
Put a few drops of tea tree, rosemary, or lime oil into your shampoo or dilute it with jojoba oil. You can get folic acid with plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Whole-grain and fortified-grain products, beans, and lentils also have it. StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article. Check out the infographic below to learn more about the foods you should consume to achieve a thick, lustrous mane.
Protein is also critical for keeping your hair healthy, but many people don't get enough. Lean meats like fish and chicken, eggs, and soy products are good sources. Formerly known as the little seeds that sprouted "hair" or novelty gifts, chia seeds are now well-loved as a nutritional powerhouse. They are a vegan source of omega-3s and are filled with gut-loving fiber and disease-fighting antioxidants. Chia seeds are also considered a complete protein, containing 20% more protein than soybeans, and can keep your scalp healthy and promote beautiful, luscious hair.
It's no wonder yogurt—which is loaded with protein, probiotics, and other important nutrients—is a common ingredient in DIY hair masks. Yogurt also contains vitamin B5 (known as pantothenic acid), which was shown to promote hair follicle growth in one study published in Life Sciences. The spuds contain beta-carotene, which the body converts to vitamin A. Just one more reason to avoid vitamin A toxicity by getting it primarily from your food instead of supplements. They also provide a variety of B vitamins, zinc, and essential fatty acids.