The Best Foods For Growing Full Healthy Hair
A question I keep getting asked over the last few weeks is in regards to growing healthy hair. A lot of women struggle with slow hair growth, or with trying to figure out the best ways to help repair damaged hair from over-processing and heat tools. The first questions are which tools are best to use and which to avoid. What products do I use, as well as which supplements do I take for healthy hair? All these things are important when it comes to hair health, but I believe that when you’re trying to correct an issue it’s best to start at the very foundation.
And in this case, as it is in most health-related issues, that foundation is your diet. Once you have a healthy diet down by eating a large variety of fresh fruits, vegetables, grains, nuts, and seeds, you can fill in any gaps with supplements. So today I’m going over a list of the best foods for growing full, healthy hair.
The Best Plant-Based Foods For Growing Full Healthy Hair
Dark Leafy Greens
Some of the best foods for healthy hair growth are dark leafy green vegetables. They’re full of nutrients like folate, iron, and vitamins A and C, that can help prevent hair loss and promote healthy growth. You can easily incorporate more greens into your diet, by juicing them, adding them to your soups, and sandwiches, and steaming them as a side dish.
Avocados are amazing for your hair and skin health because they are a great source of healthy fats and essential fatty acids. They are also a terrific source of Vitamin E, an important antioxidant that helps neutralize free radicals and protects your skin and scalp.
You can easily incorporate more avocados into your diet by adding them to your salads, smoothies, sandwiches, buddha bowls, or dip for your chips.
Cruciferous vegetables are good for you but are especially great for your hair if you’re showing signs of a folate deficiency. Signs to look out for are weak, thinning, or brittle hair that easily breaks. If this sounds like you, start reaching for the vegetables below!
- Brussel Sprouts
- Bok Choy
Sweet potatoes are full of beta-carotene which the body then converts to vitamin A. In fact, a medium sweet potato contains enough beta-carotene to convert more than 4 times your body’s daily vitamin A needs. Vitamin A keeps your hair healthy by speeding up hair growth and preventing the regression of hair follicles. In addition, sweet potatoes also support a healthy gut because of their prebiotic properties and are a good source of soluble and insoluble fiber.
Other vegetables with high amounts of beta-carotene are:
- Sweet Peppers
- Winter Squash
Otherwise known as beans and lentils, are a really great option when it comes to plant-based sources of protein, which is vital for healthy hair growth. In addition, beans are also high in zinc, iron, folate, and maybe most important, biotin. Biotin is essential for the production of keratin, which makes up the hair, skin, and nails. With proper amounts of biotin, hair will be stronger, thicker, and less prone to breakage. Beans can be added to soups, salads, protein patties, burritos, and chip dips.
Because citrus fruits are high in Vitamin C they are incredibly helpful in growing and maintaining healthy hair. This important vitamin is essential for both collagen production and maintaining proper collagen stores. As well as enhancing iron absorption. Vitamin C is also an antioxidant. This protects hair strands from oxidative stress, which is linked to graying and hair loss. Here are some other foods to include in your diet that are high in vitamin C.
Nuts And Seeds
Both nuts and seeds are high in nutrients that promote hair growth, like vitamin B, vitamin E, zinc, selenium, omega-3 fatty acids, and biotin. Consuming a mixture of nuts and seeds, especially biotin-rich almonds and walnuts, will ensure you obtain the various health benefits they offer. Not to mention that they make a super-convenient, nutrient-dense snack that’s easy to take with you while you’re on the go. Some favorite options include.
- Brazil nuts
- Flax seeds
- Chia seeds
Soybeans are yet another great source of plant-based protein. But more than that, soybeans have a compound called spermidine that has been found to prolong the active hair growth phase called the anagen phase. The longer hair follicles are able to stay in this active phase, the longer your hair will grow.