10 Good Foods And Drinks For Hair Growth And Thickness
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
Medically reviewed by Dr. Olena Avdiievska, MD, RDN
Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications.
Thick, long, shiny hair, as in shampoo ads, is not the magic of expensive hair-care products. Just like our body, healthy hair is an indicator of good nutrition and consuming the right amount of essential vitamins. To obtain gorgeous hair, you have to eat some specific foods.
What is a hair thickening diet consist of
If you have tangled, unruly, thinning hair or have probably noticed that your hair lost its softness and become dry, it's time to change your daily diet. Below you can find some products that help grow luscious, long, and healthy hair.
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Avocados
Many hair care cosmetics contain avocado oil. Minerals in avocado oil, like potassium and magnesium, may seal cuticle cells1Nam YH, Rodriguez I, Jeong SY, Pham TNM, Nuankaew W, Kim YH, Castañeda R, Jeong SY, Park MS, Lee KW, Lee JS, Kim DH, Park YH, Kim SH, Moon IS, Choung SY, Hong BN, Jeong KW, Kang TH. 2019 Jan 8. Avocado Oil Extract Modulates Auditory Hair Cell Function through the Regulation of Amino Acid Biosynthesis Genes. Nutrients. DOI:10.3390/nu11010113, which help hair look smooth and shiny, preventing it from breaking. Adding avocados to your diet will impact your hair from the inside and ensure the essential healthy hair nutritional needs like vitamins B2, B3, C, E, K, and P.
Meat
The hair is made up of 95% proteins, and keratin2Yang FC, Zhang Y, Rheinstädter MC. 2014 Oct 14. The structure of people's hair. PeerJ. DOI:10.7717/peerj.619 in particular. If hair becomes thinner, it signals that your body lack of protein. Add to your menu more meat, especially poultry. Like eggs, 100 g of chicken filet contains 32.1 g of protein that repairs your hair, strengthens hair follicles, and encourages further growth.
Eggs
As mentioned above, hair follicles are made up mostly of protein; that's why getting enough protein for hair growth is so important. Eggs are natural sources of protein: one large egg has 6.24 g of protein. Include them in your daily nutrition plan to prevent hair loss. Also, a 2018 study3Nakamura T, Yamamura H, Park K, Pereira C, Uchida Y, Horie N, Kim M, Itami S. 2018 Jul 21. Naturally Occurring Hair Growth Peptide: Water-Soluble Chicken Egg Yolk Peptides Stimulate Hair Growth Through Induction of Vascular Endothelial Growth Factor Production. J Med Food. DOI:10.1089/jmf.2017.4101 found that peptides derived from the egg yolk stimulate hair follicle growth.
Greek yogurt
Natural greek yogurt is also a source of protein, so it strengthens the structure of your hair. It is packed with pantothenic acid, or simply vitamin B5, that resists hair loss and gradual thinning of hair. Eat greek yogurt with seeds, fruits, and nuts, or use it like a salad dressing.
Spinach
Spinach leaves are rich in magnesium and iron, strengthening hair structure. The high content of antioxidants in spinach soothes an aggravated scalp and also protects and maintains the cell membranes of hair follicles. As a result, it prevents hair damage. You can add spinach leaves to salads or scrambled eggs or consume them in a drinkable form like spinach juice or smoothie.
Kiwi juice
According to the research, kiwi fruit is rich in vitamins C and E, which can prevent hair loss. Kiwis are rich in copper. This element preserves hair's natural color and protects it from premature graying. Kiwi fruits also contain minerals like zinc, magnesium, and phosphorus that enhance blood circulation and will boost your hair to grow. So you can start drinking a glass of kiwi juice daily.
Oats
It’s a great idea to start your day with a portion of oatmeal for breakfast. Oats contain some of the most important micronutrients for promoting healthy hair, such as omega-3 fatty acids, B vitamins, zinc, fiber, and iron. This set of components helps to make your hair thick and healthy. For a hair-boosting effect, add some seeds such as chia, pumpkin, or fenugreek seeds to your porridge.
Fish
Use only highly concentrated omega-3 fatty acids in fish sorts, like salmon, herring, or mackerel. A 2015 study4Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. 2015 Mar 14. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. DOI:10.1111/jocd.12127 suggested that healthy supplements containing omega-3 and omega-6 fatty acids reduce hair loss and improve hair diameter and density.
Ginger Tea
This beverage is beneficial not only for the immune system but also for hair. Due to its antibacterial qualities, ginger tea helps curb dandruff. Furthermore, ginger tea will restore moisture loss in case you have low porosity hair.
Nuts
Nuts contain various nutrients and vitamins like biotin, B-vitamins, omega 3 and 6 fatty acids, protein, and magnesium, which are very important for hair growth. Eating a handful of nuts every day can guard against5Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. 2019 Mar 9. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). DOI:10.1007/s13555-018-0278-6hair loss. Essentials are Brazilian nuts because they are rich in a selenium mineral.A 2016 investigation6Goluch-Koniuszy ZS. 2016 Mar 15. Nutrition of women with hair loss problem during the period of menopause. Prz Menopauzalny. DOI:10.5114/pm.2016.58776 proved that selenium is involved in creating hair processes, and the newly forming hair takes up selenium after receiving trace elements from the blood.
What is bad for hair growth
Try to reduce the intake of sugar because sugar hinders the absorption of protein. Avoid also products with added sugar like sweets, cakes, ice cream or sugar-sweetened beverages.
The same story is with fast food. It not only changes your body shape but also makes your scalp greasy and clogs pores. As a result, it’s difficult for hair to make its way through grease and grow rapidly. It also can lead to hair loss. So be attentive to what you eat if you aim to have a healthy head of hair!
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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