Top 7 Nutrients for Hair Growth

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Next to having clear skin, most people would like to have a head full of hair. There is nothing worse than losing hair in the prime of one’s life. Hair loss can make a person look at lot older than their true age. So how can you maintain your hair, prevent thinning and keep or increase volume? The first thing to understand is that hair loss is part of aging and we have not yet solved how to prevent aging, so the next best thing is to eat right. In general, people who tend to eat a healthy diet retain their hair much longer than those who eat junk food. Check out the top 7 nutrients to promote hair growth!

Nutrients That Promote Hair Growth:



Eat ample protein. Since hair is made of protein you need to eat foods that are protein-rich. Lack of protein in the diet can make the hair brittle and dry. Some of the high-protein foods include meat, chicken seafood, low-fat dairy, eggs legumes and all types of nuts.



One very important mineral required for hair growth is iron. Individuals who have iron deficiency often have marked premature hair loss.  So it is important to eat foods that contain iron. This means eating meat, fish, and chicken. In addition, most green leafy vegetables, including spinach, kale, broccoli, asparagus, and lentils also contain high levels of iron.



Vitamin C is essential for the growth of hair; it keeps the hair strong, shiny and long lasting. People who do not have adequate levels of vitamin C often develop premature hair loss.  Vitamin C is also essential for absorption of iron from the stomach. Vitamin C is a strong antioxidant and is a requirement for synthesis of collagen. It also helps prevent damage to the hair from the extreme environmental conditions and other ingested toxins. To get adequate vitamin C, eat fruits and vegetables. Almost all fruits contain vitamin C.



Omega-3 fatty acids are also a requirement for healthy hair growth. Individuals who do not get adequate omega 3 fatty acids often have dull looking hair which easily falls off. Omega 3 fatty acids are found in high levels in low-fat dairy, seafood (especially fish), cereals and all types of nuts.



Vitamins A & E are both essential for hair growth. Vitamin A helps nourish the hair with sebum and ensures continual moisturizing of the hair. Without the sebum, the hair would be brittle, dry and prone to breakages. Vitamin A is available in most animal foods and brightly colored vegetables such as carrots, beets, and sweet potatoes. Vitamin E acts like an antioxidant and protects hair against the UV rays of the sun. You can also find Vitamin E in food like nuts, cereals, and whole grains.



These two other minerals are easily forgotten, but are also equally essential for hair growth. The absence of zinc in the diet can lead to an itchy scalp, loss of hair and severe dryness. Similarly, selenium is a co-factor for normal growth of hair. These two minerals are available from meat, seafood and vegetable diets.



Jumped on the biotin bandwagon, yet? Biotin is water-soluble vitamin B and essential for proper growth of hair. Without biotin, hair is often brittle and prone to breakage. Biotin can be obtained from eggs, whole grains, liver, soy flour, and yeast.


So, What Now?

One has to be realistic about food and hair growth. Just eating a healthy diet is often not enough to maintain a scalp full of hair. Quitting smoking, cutting down on alcohol and avoiding use of abrasive hair treatments help tremendously. And as a last note, don’t dye your hair! This can cause damage and also slows down growth and cuts down hair thickness and volume. If you must dye your hair, try to keep to darker colors as color-stripping is the most damaging. Following these tips will help you keep a dense growth of hair way past middle age.


Small business owner and freelance writer - lover of travel, culture, and learning new languages!

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