Foods to eat for hair growth. Best food for hair growth

Today we'll talk about what you need to eat for hair growth, and also what to eat so that your hair does not fall out and is thick?

What vitamins are responsible for hair growth?

• Vitamin C

Vitamin C supports general immunity and is a powerful antioxidant... This is one of the most important and most effective nutrients, contributing to the growth and strengthening of curls.

Vitamin C helps cells build collagen- the most important component of nourishing masks and shampoos used for hair growth and strengthening. It also improves the absorption and absorption of iron, which has a firming effect.

• B vitamins

B complex vitamins best taken with food... Vitamins of this group are water-soluble and non-toxic. Their contribution to hair health is based on their ability to develop and regenerate the surface layers of the skin.

1. Biotin (B7) maintains healthy hair and promotes its rapid growth and supports the metabolic requirements of hair follicles. Biotin most effective in combination with zinc which prevents hair loss;
2. B1 (thiamine), B2 (riboflavin), B3 (niacin) provide nutrition to hair follicles;
3. B5 (pantothenic acid) makes hair flexible, shiny and prevents hair loss;
4. B6 (pyridoxine) helps prevent dandruff;
5. B12 (cobalamin) also helps in preventing hair loss.

Important! Deficiency of B vitamins leads to premature the appearance of gray hair.

• Vitamin E

Promotes scalp health and has a regenerative effect, helps new hair follicles to penetrate through the dead layer of cells.

• Vitamin A

It is a powerful antioxidant, lack of retinol (vitamin A) leads to flaking of the scalp, dryness, excessive hair loss and dandruff.

• Vitamin D

Vitamin D promotes the development of healthy hair follicles... It improves the condition of stem cells, which increases their ability to activate dormant hair follicles.

• Iron

Iron deficiency can lead to excessive hair loss... Iron is recommended for overall hair growth and wellness as it carries oxygen to the hair roots. The daily dose of iron is 14-15 mg daily.

• Magnesium

Lack of magnesium in the body provokes accelerated aging and causes a feeling of increased fatigue... The symptoms of magnesium deficiency are similar to those of aging.

Enhancement blood pressure, uneven pulse, atherosclerosis, heart problems, and insulin resistance are all symptoms of a mineral deficiency.

Magnesium deficiency severely affects hair growth causing them to fall out abnormally. The reason for this is an insufficient supply of nutrients to the hair follicles.

• Protein

Approximately 90% of all hairs are in the growing phase and the remaining 10% are in the inactive phase (or resting phase).

After being inactive for a long time, hair begins to fall out. Insufficient protein intake may be the cause of excess hair loss.

When the body is not getting the optimal amount of protein from the diet, it tries to balance this by shutting down the “production” of nonessential protein — which is used in the formation of new hair follicles.

Hair loss is noticeable as early as 2-3 months after reducing protein intake.

• Zinc

Zinc deficiency leads to a deterioration in the structure of the protein that makes up the hair follicle. This drastic weakening is what causes excessive hair loss.

Zinc also plays a critical role in the production and formation of DNA and RNA, which essential for optimal cell division of hair follicles to ensure the healthy growth of curls.

Watch a video with a doctor's comment on hair vitamins:

What foods should you eat for hair growth?

Let's take a closer look at what foods promote scalp hair growth.

Carbohydrates... About 60% of your daily calories should come from carbohydrates. They are the central source of energy and are indispensable helpers in hair growth.

It is important to add more to the diet complex carbohydrates – these are vegetables, fruits, whole grains(whole grain breads, rolls, crispbreads) and brown rice, and exclude simple carbohydrates and white flour with wheat.

Protein- a kind of building block for hair, the diet for the growth of curls should consist of 20% protein products.

Essential fatty acids... Eliminate dry hair, scalp flaking, brittle curls, improve their texture.

Essential fatty acids are found in vegetable oils, whole grains, legumes, fresh nuts, oilseeds, flaxseed oil, and pumpkin seeds. Approximately 15-20% of your daily calories should come from these sources.

Vitamin A... Beta carotene found in green and yellow vegetables and fruits, sweet potatoes, broccoli, apricots.

Vitamin E... This whole grains, avocados, rice flakes and bran, nuts(almonds, hazelnuts, peanuts, cashews), dark green vegetables, legumes.

Vitamin K... Helps maintain healthy hair. Dietary sources of vitamin K are dairy products, figs, green asparagus, broccoli, lettuce, Brussels sprouts, dark green leafy vegetables, oatmeal, rye, and soybeans.

B vitamins... Contained in beans, lentils, fresh fruits and vegetables, especially citrus fruits and tomatoes... Foods high in biotin include brown rice, wheat germ, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts.

Vitamin C... Good sources of vitamin C are all citrus fruits, oranges, limes, lemons, berries, vegetables, Brussels sprouts, cucumbers, tomatoes, cauliflower, green leafy vegetables, and red peppers.

Vitamin D... Add to your diet fish oil, salmon, herring, mackerel, trout, caviar, chicken eggs and fatty dairy products.

Iron... Increase your iron intake by adding to your diet dark green vegetables, whole grains, flax seeds.

Potassium. Banana is the best source of potassium, which plays an important role in the transport of nutrients to the hair follicles through the cell membranes.

Magnesium... Include in the diet whole grains, green leafy vegetables, dairy products, fruits, nuts, and legumes.

Zinc... Stimulates hair growth by enhancing immunity. Natural sources of zinc - these are legumes, mushrooms, skim milk powder, spinach, pumpkin and sunflower seeds.

Proper nutrition

Balanced diet, regular exercise, stress reduction and healthy sleep, help maximize hair growth potential.

Food for hair growth. Let us give sample menu for 3 days, consisting of many of the above products for clarity:

Day 1

1. 1 cup oatmeal with fresh blueberries, almonds and organic soy or coconut milk, two pieces of ham turkey one glass of water, green tea, or almond milk.
2. Hen cooked in the oven skinless, with onions and olive oil, quinoa or brown rice(optional), one large glass of water.
3. As an afternoon snack, you can eat 1 large an apple or a slice of fatty hard cheese.
4. Chicken breast cooked in the oven with spices and herbs, fried green beans, salad leaves with avocado in olive oil, baked sweet potato, a glass of milk.

Day 2

1. Scrambled eggs from two eggs with cheese, two slices of ham turkey, four slices orange, one cup of organic soy milk or green tea.
2. Tuna salad with avocado (1/2), tomato, chopped lettuce, dressing of your choice (olive oil), grated fat cheese, salt, pepper to taste.
3. As an afternoon snack, you can eat a bag of peanuts and 3-5 small carrots.
4. Salmon baked in the oven in milk and lemon juice, bell pepper salad and red onions, one cup of brown rice, one cup of tea, water or coffee (no sugar).

Day 3

1. Whole wheat bread cinnamon, homemade compote, 50-70 g fat cottage cheese, one cup of green tea, almond milk or water.
2. Baked in the oven chicken breast with spices, mozzarella cheese and parsley, fried in olive oil cabbage, one a glass of lentils, one mango.
3. Salmon, unrefined (brown) rice, black or brown beans, Apple baked with honey and cinnamon for dessert.

Useful advice: Processing vegetables and fruits before eating can reduce their hair benefits. Therefore, they are best consumed raw.

Meat, fish and dairy products, in any case, will have to be heat treated, but their properties will not change. It is more advisable to cook meat and fish in the oven, steamer or grill, avoid frying food in a pan.

On our website you can familiarize yourself with a huge number of recipes for homemade hair growth masks:, or,, and.

How to replace seasonal products?

We will tell you what you need to eat for the growth of hair on the head in the off-season.

Any product from the above table can be replaced with an analogue, for example, in the absence of mango (source of potassium) you can add dried fruits to the diet(dried apricots or a glass of raisins).

Mozzarella cheese (a source of calcium and vitamin A) can be replaced with “Russian” cheese. Replace soy or coconut milk with low fat cream(up to 15%), and almond - for cow.

Expensive broccoli can be eliminated, and instead add cauliflower, zucchini or eggplant to the diet(sources of potassium, magnesium and calcium).

A balanced diet is the key to the health of your curls.

Hair needs natural vitamins obtained from food because of their quick and easy absorption.

A properly selected menu can compensate for the deficiency of vitamins, minerals, trace elements and nutrients, and the results will be noticeable already in the first months of following.

Useful materials

Read our other articles on growing hair:

• Tips on how to grow curls

The modern lifestyle is so influencing the environment and nutrition that our health and beauty have long been a constant source of concern. Millions of women day after day are ashamed of a variety of skin and hair problems. Dandruff, lack of shine, split ends, receding hairline ... Alas, this sad list is so long!

Of course, there are many solutions offered. And here the sarcastic thought about diseases for which there are too many different drugs is appropriate. Since there are so many of them, the disease is hardly easily curable.

Hundreds of topical formulations - lotions, creams and masks. We pour water on the leaves of the plant in vain, completely forgetting about the roots. Another nonsense!

Whereas salvation must be sought in proper nutrition, creating a diet balanced in valuable nutrients. Beauty is nourished from within! Therefore, the list of useful products offered below is many times more effective than all beautiful jars from the shelf in the bathroom.

Hair Growth Products

Green leafy vegetables

Spinach, lettuce, common garden herbs (dill, parsley), turnips, broccoli, green beans and green peppers are the richest sources of those substances that are useful for the active growth of healthy hair.

Regularly consuming these vegetables, you can significantly reduce the rate of hair loss and create conditions for the growth of their strong counterparts - from the first millimeter from the roots.

Other vegetables and fruits

Carrots, Jerusalem artichoke, bananas, onions, garlic and beans also promote hair growth. They contain substances that strengthen the hair roots and increase blood circulation in the scalp.

By adding these vegetables to salads, or boiling them for a side dish, you can seriously affect many hair problems.

Sprouts of seeds and nuts

A Concentrated Source of Healing Nutrients! Wheat, oats, naked rice, lentils, sunflower and pumpkin seeds, chickpeas, peas and buckwheat. All of these seeds can be sprouted to enrich the menu with truly indispensable foods!

And what is especially pleasing, it is easy to wait for the sprouts! You will receive edible sprouts after 1-2 days of soaking. For the Slavic expanses, the germination of wheat, oats, buckwheat, sunflower and sesame seeds is especially important.

In addition to stimulating hair growth, these products will allow them to be shiny and silky due to the increased content of easily digestible protein - in addition to other valuable components.

Nuts and dried fruits

Almonds, walnuts (learn how to choose and store them right here), hazelnuts, cashews and pine nuts, dried apricots, raisins, figs and prunes - all these delicious guests of our table bring invaluable benefits to beauty and hair growth.

A very popular trend in the raw food diet suggests that we eat nuts exclusively raw, after soaking them for 4 or more hours in water at room temperature. So the nuts will reveal all their benefits by the time they hit the table.

A fish

Probably, almost all the inhabitants of the planet know the enormous benefits of fish. And who has not heard of omega fatty acids? It is these acids, especially omega-3s, that are destined to make your hair strong and accelerate its healthy growth. So eat fish! Or take an Omega-3 supplement.

It is worth making a reservation here that the most useful preparation of omega acids should be considered only capsules with a balanced composition of fatty acids at all levels - omega-3, 6 and 9. So we will support not only hair growth, but also the health of the heart and blood vessels.

Cow milk

The cherished dream of any beauty is chic, thick and, most importantly, healthy hair. In home cosmetology, we use a variety of hair growth products. We actively carry out hair care using various shampoos, balms, masks, herbal rinses, natural oils. But sometimes there is little external care for the hair, and we continue to lose our gorgeous hair, but why? Because we forgot about internal nutrition, which plays an important role in creating a chic hairstyle. Let's talk about one important aspect of hair care, healthy eating.

Hair Growth Foods

For hair to look strong and healthy, it is important to provide it with a complete diet, which will contain a sufficient amount of proteins, healthy fats, unrefined vitamins and carbohydrates, amino acids and trace elements. Oddly enough, growth-accelerating foods can be found in every store or marketplace, and even the simplest of them are likely to be found in your refrigerator now.

Video: Useful Products for Healthy Hair Growth

Fruits for hair growth

When reading articles on healthy eating, we often see information that you need to eat a lot of fruits, as they are high in fiber, vitamins and minerals. For strengthening and growth, it is really important to eat different fruits, they contain a lot of important for health in general and hair, including vitamin C and beta-carotene.

The most beneficial for hair are:

• • persimmon;
  • apples;
  • citrus.

Vegetables for hair growth

Also, in articles on healthy eating, they write about the importance of eating seasonal vegetables in any form, they are rich in trace elements, vitamins that accelerate hair growth.

The most useful vegetables include:

• • carrot;
  • cabbage;
  • beets.

These vegetables are rich in vitamins A, B, C, E and U. But the most important thing is not to overdo it with them, as an excess of vitamin A can have the opposite effect.

Video: How to accelerate hair growth with nutrition

The above information does not mean that you need to eat only those fruits and vegetables that are set out above, in fact, there are a lot of foods that promote growth. It is important to eat all kinds of green and leafy vegetables, they are rich in vitamins A and C. Dark green vegetables and fruits will supply your body with calcium and iron, which can also accelerate growth on the scalp. We advise you to familiarize yourself with effective homemade masks for hair growth.

Top 10 products for beauty and hair growth

Product	Useful properties for hair
Beans	It is very important for all legumes to be included in the diet for hair. It is the main source of proteins important for hair density. Beans are high in zinc, iron and biotin. Very often, the curls dry and break precisely because of the lack of biotin in the body. It is enough to eat at least three cups of any beans per week to make up for the deficiency.
Nuts	One more healthy foods for hair, in them you can find selenium, a substance that heals the scalp and stimulates active nutrition and awakening of the follicle, alpha-linoleic acid improves growth, zinc is used against hair loss.
Whole grain	It is good for your hair to eat foods rich in vitamins in the form of whole grain flakes or bread. It is the richest source of vitamins and minerals, provided that they are not overprocessed in production.
Bird	Chicken, turkey and other poultry are excellent sources of protein for hair growth and strength. If the diet lacks protein, the hair becomes thinner, begins to split and break.
Eggs	This poultry derivative fully compensates for the lack of biotin in the body and vitamin B12. It does not matter what kind of bird eggs are used for food and how they are prepared.
Milk products	We know from childhood that milk contains a lot of calcium for the growth of bones and other vitamins, among which you can find important sources of protein in the form of casein and whey.
Fatty fish	Fish contains omega 3 polyunsaturated fatty acids, which provide healthy scalp, proteins for building, vitamin B12 and iron, which, along with other foods, have a positive effect on hair growth.
Beef liver	Lack of biotin in the body can cause intense hair loss, the liver is able to completely compensate for the deficiency and not only stop baldness, but also get rid of dandruff. The liver is the richest source of protein and iron and also contains vitamin A.
Bread	Dark breads are especially useful for hair, they contain a lot of fiber and B vitamins. Poorly growing hair is one of the signs of a lack of fiber in the body.
Oysters	Who would have thought that this is a product for strengthening hair, most people know them as the strongest aphrodisiac. The main secret of oysters that affects growth is zinc. If you cannot eat this dish every day, do not despair, they can be replaced with other foods that are also rich in this.

If you are still tormented by the question: What is there for hair? Let's summarize the above. So, an important component of a healthy and beautiful hairstyle is a balanced, vitamin diet that, having become a habit, will affect the condition of your hairstyle. Foods need to be consumed regularly, but this does not mean that you need to eat only them, it will quickly get bored and eating will not be a joy. Diversify your diet and simply introduce beauty benefits.

Important advice from the editors

If you want to improve the condition of your hair, special attention should be paid to the shampoos that you use. A frightening figure - 97% of shampoos of famous brands contain substances that poison our body. The main components, due to which all the troubles on the labels are designated as sodium lauryl sulfate, sodium laureth sulfate, coco sulfate. These chemicals destroy the structure of the curls, the hair becomes brittle, loses its elasticity and strength, and the color fades.

But the worst thing is that this muck gets into the liver, heart, lungs, accumulates in the organs and can cause cancer. We advise you not to use the products containing these substances. Recently, the experts of our editorial office conducted an analysis of sulfate-free shampoos, where the first place was taken by the funds from Mulsan Cosmetic. The only manufacturer of completely natural cosmetics. All products are manufactured under strict quality control and certification systems. We recommend visiting the official online store mulsan.ru. If you doubt the naturalness of your cosmetics, check the expiration date, it should not exceed one year of storage.

The most useful are:

• • seafood;
  • vegetables and herbs;
  • fruit;
  • nuts;
  • bird;
  • beans;
  • cereals;
  • eggs.

Harmful products for hair

Numerous studies have shown that proper nutrition the appearance of a person directly depends, the products below harm hair growth, and some cause irreparable harm to the body as a whole. It is advisable to exclude the products below from the diet, or to moderate their consumption, as they slow down hair growth.

• • A fish. Yes, it was said a little earlier that fish is very useful and important for a beautiful hairstyle, but within reason. Its excess is harmful enough. Some types of fish contain a large number of mercury, which can cause alopecia and other health problems.
  • Salt. Excessive consumption of salty foods raises blood pressure. As long as your blood is rich in salt, it is unable to deliver minerals and vitamins to the scalp, and healthy blood flow is critical for hair growth.
  • Sugar. Just like salt, sugar is harmful to health. In addition to the extra pounds, the bouquet is complemented by an increased blood sugar level, which forces the body to produce insulin. Insulin is known to increase the level of the male hormone, androgen, which in turn is responsible for shrinking hair follicles. But masks with sugar are good for growth.
  • Fast food, Fast food. This food does not provide any benefit to the body as a whole. It undergoes such processing, after which there are no nutrients.
  • Alcohol. Alcohol abuse destroys all vitamins that are so important for hair growth, and it also acts as a diuretic and flushes out vitamins and minerals before they can be absorbed.
  • Tea coffee. Caffeine, like alcohol, destroys vitamins, especially B vitamins and ascorbic acid. Flushes nutrients from the blood.
  • Spicy food. As part of a healthy diet for weight loss, it is often recommended to eat spicy foods, but this is not at all good for the hair. Spicy foods increase the intensity of sweating, so if there are problems with the skin, it is advisable not to overuse such foods.

An important factor affecting the condition of the head of hair is a balanced meal. A properly formulated diet will prevent hair loss, accelerate growth, and give shine. It is important to choose healthy eating for hair.

List of vitamins the body needs

The lack of nutrients contributes to the loss of curls, reduces their density, makes them split and brittle. What foods can increase scalp hair growth? The list is long. They must contain.

1. Vitamin A (beta-carotene). Stimulates the strengthening of the bulbs, affects the growth in men and women, prevents hair loss, normalizes the secretion of the sebaceous glands. To replenish it, you need to eat pumpkin, carrots, spinach, bell peppers.
2. Vitamin E. Strengthens blood circulation, increases the permeability of nutrients to hair follicles. It is useful to take funds with vitamin E orally, lubricate the face. Contained in vegetable oils, nuts, apples, bran bread, soy.
3. Vitamin B1. Responsible for metabolism, its deficiency is manifested by dryness, brittle hair. Include tomatoes, meat, pine nuts, eggs in your diet.
4. Vitamin B2. How does it affect? Promotes redox processes. Lack of vitamin is fraught with loss of shine, section, rapid hair loss. Sources: meat, liver, bran, herbs.
5. Vitamin B10. Nourishes hair, helps against hair loss, improves hair growth. Vitamin prevents early aging. Products: chicken yolk, spinach, mushrooms, potatoes.
6. Vitamin B12. Participates in cellular processes, with a lack of it, the hair breaks, falls out, the skin becomes dry, the teeth become brittle. Natural sources: fish products (oysters, salmon, herring, sardines), kidneys, beef liver.
7. Vitamin C. Normalizes blood circulation in the scalp, awakening dormant hair follicles. What to eat? There is a lot of it in apples, red bell peppers, herbs, zucchini, cabbage, tomatoes, sea buckthorn.
8. Vitamin H (biotin). Makes hair smooth, shiny. Lack of vitamin causes disruption of the natural secretion of the scalp, resulting in excessive dryness or oily content. Contained in chicken, kidney, beef, liver, milk.

Products useful for hair

Nutrition to stimulate growth must be natural. You should not replace meat with sausages, smoked meats, dairy products should be chosen without preservatives. Fried, fatty foods will not have a positive effect on hair.

Below is a list of foods for rapid growth, compiled by trichologists.

Walnuts, almonds, peanuts

Want to have the healthiest, strongest hair? Eat regularly almonds and peanuts - receptacles of proteins and proteins, vitamins, zinc, which can stimulate the growth rate. Lack of zinc leads to hair loss and baldness. Walnut rich in omega-3 fatty acids and linolenic acids. Hair becomes too dry or oily without them.

It is better not to eat nuts every day, as they are high in calories. Enough 1 - 2 times a week.

Greens with an abundance of fiber

Contains almost all vitamins, calcium, iron. Include as much fresh greens as possible in your diet with the arrival of spring. This normalizes the work of sebum, which protects the hair from negative effects.

Milk and fermented milk products

Natural milk is rich in casein, calcium, vitamins, which are necessary to accelerate hair growth. Most useful substances in fermented milk products:

• kefir;
• fermented baked milk;
• curdled milk;
• cottage cheese.

Whole milk is also rich in vitamins and calcium, but it is difficult to digest, so it is not suitable for everyone. And products such as sour cream, cheese, kefir should be in the daily diet. They help prevent hair loss and promote hair growth. Kefir can be added to recipes for making homemade masks.

Pumpkin seeds

A treasure trove of vitamins, therefore, they save from many diseases. Helps with hair loss. They contain vitamins A, D, C, K, group B, copper, phosphorus, zinc, iron, manganese, amino acids. But there is especially a lot of E - a natural antioxidant.

Due to the high amount of fats, proteins, carbohydrates, vitamins and fiber, pumpkin seeds are a healthy food for increasing hair growth.

Crushed flaxseed

Possess unique chemical composition: essential oil, polyunsaturated acids of the Omega group, vitamins A, B, E. They restore body functions, have a positive effect on the health and growth of hair.

The result of using 1 tsp. products become:

• anti-inflammatory action;
• protection against brittleness and section;
• smoothing and thickening of the hair;
• nutrition of the bulbs;
• fixation of hair.

Legumes: peas, lentils, beans

They are rich in zinc, iron, biotin, protein, vitamins. Biotin eliminates hair breakage. The body is often deficient in it. For hair growth, you need to eat at least 3 cups of legumes (beans, peas, lentils) per week to improve the density of the hair.

An abundance of vitamin C - citrus fruits

Oranges, lemons, tangerines, grapefruits are valuable sources ascorbic acid... The vitamin helps the body absorb iron and synthesize collagen.

Turkey, chicken, goose meat

Another useful component of meat products is iron. It saturates the cells with oxygen, from which the hair grows faster. The best protein absorption is obtained when cooked or steamed.

Carrot

The root vegetable contains a record amount of vitamins and retinol. It participates in metabolic processes, improves tissue regeneration, restores damaged hair structure and enhances growth.

Natural vitamin carotene, due to which carrots have a bright orange color, is an antioxidant that protects against negative effects. The vegetable contains tocopherol, which improves blood circulation in the hair follicles, essential oils and phytoncides that have an anti-inflammatory effect on the scalp.

Fatty fish

Contains a large amount of Omega-3. There are especially many of them in salmon. Fatty acid deficiency leads to dandruff, itching, dryness, hair loss.

Sea fish is rich in phosphorus, iron, vitamin B12 - valuable components responsible for the beauty of the hair. Fatty fish should be eaten baked or steamed. It is better to fry for a short time, with the addition of olive or linseed oil.

A great dish is tuna salad. Better under olive oil. Possible options: trout, sardine, mackerel, salmon for the prevention and restoration of dull, brittle, falling hair.

Eggs

Sprouted grains of rye or wheat

Contains copper, chromium, zinc, iodine, silicon, selenium, iron, vitamins, folic acid. It is a product from which hair and beard grow. The value of seedlings is to cleanse the body of toxins and toxins. Grain fiber swells under the action of alkalis and acids, absorbing all the harmful substances, and then easily excreted from the body.

This has a positive effect on health, prevents diseases, restores growth and strength, if you do not want to cut your hair, but grow your hair. How to eat? You need to eat half a glass of sprouted grains daily.

Soy

Contains proteins, vitamins, calcium, iron, potassium. These minerals accelerate hair growth. Soy products moisturize the scalp for a shiny, vibrant strand.

Fruits and healthy vegetables

The stocks of elements necessary for hair growth can be replenished from avocado, kiwi, persimmon, pomegranate, mango, peach, apple, banana, melon. Or vegetables: cabbage, tomato, bell pepper, broccoli, beets, onions. Eat them raw or stewed. Add products to the compositions of folk hair masks, which are rubbed on the scalp or rubbed into curls.

Bran from cereals

Corn and oatmeal, bran, whole grain bread are rich in protein, selenium, iron, potassium, calcium, magnesium. They affect the growth and appearance of hair and affect health. Eat 1 to 2 teaspoons of wheat bran daily. Foods rich in vitamins accelerate the growth of hair and nails.

Seafood

Shellfish, oysters, seaweed contain a lot of zinc, so hair grows from them. Of course, not everyone will afford oysters and shellfish due to their high cost. But seaweed is inexpensive and available to everyone.

Full menu table for the week

Day of week	Menu
Monday	Breakfast: cottage cheese with salt, dill or honey and raisins; tea or coffee; Snack: banana; Lunch: vegetable salad, soup with vegetable broth, rye bread with butter; Afternoon snack: carrot juice with a teaspoon of flaxseed oil; Dinner: stewed vegetables, steamed cutlet.
Tuesday	Breakfast: scrambled eggs with cucumber, herbal tea or coffee; Snack: orange or tangerine; Lunch: boiled poultry, stewed zucchini, juice; Afternoon snack: a meal of any nuts; Dinner: boiled rice with beef, salad with vegetables, pumpkin or olive oil, curd casserole.
	Breakfast: buckwheat or wheat porridge, salad, coffee or tea; Snack: pumpkin or raw sunflower seeds; Lunch: vegetable or mushroom soup with bread, salad; Afternoon snack: apple; Dinner: mashed potatoes, beet salad with onions, in olive oil.
Thursday	Breakfast: coffee with milk or herbal tea with lemon, cheese sandwich; Snack: yogurt; Lunch: soup, vinaigrette, juice; Afternoon snack: dried fruits (dried apricots, raisins); Dinner: baked salmon with vegetables, tea.
Friday	Breakfast: buckwheat with meatballs, steamed broccoli; Snack: banana (apple, mango); Lunch: fish with vegetables and bread, juice; Afternoon snack: cottage cheese casserole with cocoa; Dinner: stewed pork liver, a glass of tomato juice.
Saturday	Breakfast: two soft-boiled eggs, bread and butter, tea; Snack: cottage cheese with dried fruits; Lunch: cabbage salad with sunflower oil, stewed beans; Snack: grapefruit and apple; Dinner: vegetable salad, pasta with tomato sauce.
Sunday	Breakfast: oatmeal with dried fruits, coffee or tea; Snack: ham and cheese sandwich, tea; Lunch: chicken chop, salad with beans, a glass of juice; Afternoon snack: a piece of dark chocolate, an apple (banana, grapefruit); Dinner: vegetable stew with beef liver.

These foods need to be eaten for the full growth of both female and male hair.

Trichologists' opinion on good nutrition

The decision to completely eliminate meat and other animal products from the diet leads to fragility and thinning. Hair is 80% protein: trichocides, fibroblasts, keratinocides.

For their normal state, meat, dairy products, eggs are needed. This important products for the speedy growth of hair on a woman's head.

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While you cannot change factors such as age and genetics, diet is one factor that you can control. In fact, eating foods that don't contain the right nutrients can lead to hair loss.

On the other hand, a balanced diet with the right nutrients can promote hair growth, especially if you are experiencing hair loss due to poor nutrition.

Here are 14 of the best foods you can include in your diet to promote hair growth.

1. Eggs

Eggs are an excellent source of protein and biotin, two nutrients that can promote hair growth.

Adequate protein intake is important for hair growth because hair follicles are made up mostly of protein. It has been found that a lack of protein in the diet leads to hair loss ().

Biotin is essential for the production of the protein that makes up hair. This protein is called keratin. This is why biotin supplements are often marketed as hair growth products.

Research has also shown that consuming more biotin can help improve hair growth in people with biotin deficiency ().

However, biotin deficiency is uncommon if you eat a balanced diet. There is little evidence that healthy people benefit from consuming more biotin ().

Eggs are also excellent nutrients for the hair. This makes them one of the best products for hair growth and optimal health ().

Summary:

Eggs are an excellent source of protein and biotin, which are important for hair health and growth. Deficiencies in any of these nutrients have been linked to hair loss.

2. Berries

Berries are loaded with beneficial compounds and vitamins that can promote hair growth.

For example, a 144 gram serving provides 141% of the recommended daily allowance consumption (RNP) ().

In addition, the body uses vitamin C to produce collagen, a protein that helps to strengthen hair so that it does not become brittle and brittle (,).

What's more, vitamin C helps the body absorb iron from food. Low iron levels can cause anemia associated with hair loss ().

Summary:

Berries are rich in compounds like antioxidants and vitamins that can promote hair growth. For example, strawberries are high in vitamin C, which aids in collagen formation and iron absorption, which can promote hair growth.

3. Spinach

If you are wondering about which foods promote hair growth, you should definitely consider including a vegetable like spinach in your diet.

Spinach is healthy, packed with important nutrients like folate, iron, and vitamins A and C, which can promote hair growth ().

Vitamin A helps the skin glands to produce sebum. This oily substance helps moisturize the scalp to maintain healthy hair (,).

A 30-gram serving of spinach provides up to 54% of your daily requirement in vitamin A ().

Spinach is also an excellent plant source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body, improving metabolism and promoting growth and recovery ().

Moreover, iron deficiency is associated with hair loss ().

Summary:

Spinach is rich in folate, iron, and vitamins A and C, which can promote hair growth. A lack of these nutrients can lead to hair loss.

4. Fatty fish

Another study found that taking fish oil supplements significantly reduced hair loss and increased hair growth in women with thinning hair ().

However, there are only a few studies that have examined the effects of omega-3 fatty acids on hair growth. More research is needed before health experts can make any recommendations.

Oily fish is also an excellent source of protein, selenium, and vitamin D3, nutrients that can help promote healthy, strong hair ().

Summary:

Fatty fish like salmon, herring, and mackerel are excellent sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more is needed.

5. Sweet potato (sweet potato)

Research has shown that vitamin A promotes sebum production, which helps maintain healthy hair.

What's more, vitamin A can also accelerate hair growth and stimulate the growth of thicker hair, while preventing other hair follicles from regression (,).

Summary:

Sweet potatoes are rich in vitamin A, which helps in the production of sebum, accelerates hair growth and increases hair thickness.

6. Avocado

The list of foods that promote hair growth includes avocados.

Avocado is a delicious and nutritious tropical fruit that is high in abundance.

It is also an excellent source of vitamin E, which can promote hair growth. One medium avocado (about 200 grams) provides 21% of the RDI for vitamin E ().

Like vitamin C, vitamin E is an antioxidant that helps fight oxidative stress by neutralizing free radicals.

In one study, people with hair loss after taking vitamin E for eight months experienced a 34.5% improvement in hair growth ().

Vitamin E also protects areas of the skin such as the scalp from oxidative stress and damage. Damage to the scalp can lead to poor hair quality and a decrease in the number of hair follicles (,).

What's more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body itself, but are important building blocks of your cells. Deficiency of essential fatty acids is associated with hair loss ().

Summary:

Avocado is rich in vitamin E, an antioxidant that can promote hair growth. Plus, this fruit is an excellent source of essential fatty acids, which appear to be critical for hair growth.

7. Nuts

Nuts are delicious and contain many nutrients that can promote hair growth.

For example, a 28 gram serving contains 37% of the RDI for vitamin E ().

What's more, nuts also provide a wide range of B vitamins, zinc, and essential fatty acids. Deficiencies in any of these nutrients have been linked to hair loss ().

Nuts also have many other useful properties, including reducing inflammation in the body and reducing the risk of developing cardiovascular disease ().

This makes nuts a great and easy addition to your diet.

Summary:

Nuts are rich in nutrients such as vitamin E, B vitamins, zinc, and essential fatty acids, which can promote hair growth and are linked to many other health benefits.

8. Seeds

Among the foods that are beneficial for hair growth are seeds.

The seeds provide the body with a huge amount of nutrients and relatively few calories. Many of these nutrients can also promote hair growth. These include vitamin E, zinc, and selenium.

A 1-ounce (28 gram) serving of sunflower seeds contains nearly 50% of the RDI for vitamin E, as well as a wide range of B vitamins that are very beneficial for hair health ().

What's more, some seeds, like chia seeds, also provide omega-3 fatty acids.

Flaxseed contains 6388 mg of omega-3 fatty acids in a 28-gram serving. That's more omega-3 fatty acids than half a fillet (178 grams) of salmon (,).

However, flaxseed provides the body with a type of omega-3 fatty acid that is not utilized by the body as effectively as the omega-3 found in oily fish. Despite this, they are a great addition to the diet.

For the widest variety of nutrients, it is best to use a seed mixture.

Summary:

Like nuts, seeds are rich in vitamin E and other nutrients that can promote hair growth. Some seeds also contain omega-3s, which are associated with hair growth.

9. Sweet pepper

Bell peppers are an excellent source of vitamin C, which can promote hair growth.

In fact, one yellow pepper provides 5.5 times more vitamin C than an orange ().

Vitamin C helps stimulate collagen production, which can help strengthen hair. It is also a powerful antioxidant that protects hair strands from oxidative stress.

Oxidative stress occurs when free radicals suppress the body's antioxidant defense system. It is associated with hair loss and gray hair (,).

What's more, bell peppers are also a great source of vitamin A.

This vitamin can help accelerate hair growth by stimulating sebum production, which helps maintain healthy hair.

Summary:

Bell peppers are a rich source of vitamins A and C, two nutrients that help keep hair healthy and can promote hair growth.

10. Oysters

Among the products for fast hair growth, oysters occupy a special place.

Oysters are one of the best food sources of zinc ().

A lack of zinc in the diet can contribute to telogen alopecia, a common but reversible form of hair loss caused by a lack of nutrients in the diet ().

Studies have shown that it can reverse hair loss caused by zinc deficiency (,).

However, too much zinc can also contribute to hair loss. This is why getting zinc from foods like oysters may be a better option than taking supplements, as foods provide zinc in small but healthy doses ().

Summary:

Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle.

11. Shrimp

Shrimp is a popular crustacean that is rich in many nutrients that promote hair growth.

For example, shrimp is a great source of protein, B vitamins, zinc, iron and vitamin D. A 100 gram serving of shrimp contains 38% of the RDI for vitamin D (

12. Beans

Among the foods for hair growth, beans can also be distinguished.

Beans are a great source vegetable protein which is essential for hair growth.

Like oysters, beans are a good source of zinc, which helps hair grow and repair itself. A 100 gram serving of black beans contains 7% of the DV for zinc ().

It also provides many other nutrients that are beneficial to hair, including iron, biotin, and folic acid ().

On top of all this, beans are very versatile and inexpensive, making them an easy addition to your diet.

Summary:

Beans are an excellent source of protein, iron, zinc and biotin, which are essential for optimal hair health. Together, they can help hair growth.

13. Soybeans

Research has shown that compounds in soybeans can promote hair growth. One of these compounds is spermidine, which is found in abundance in soy ().

For example, a study involving 100 healthy people showed that food supplement based on spermidine prolonged the phase of active hair growth, called the anagen phase. The longer the hair follicle remains in the anagen phase, the longer the hair will grow ().

Test-tube studies have also shown that spermidine promotes human hair growth ().

However, research on spermidine and hair growth is fairly new, so more research is needed before health experts can make recommendations on spermidine supplementation.

Summary:

Soybeans are one of the best sources of spermidine, a compound that can prolong the active phase of hair growth.

14. Meat

Meat is a staple food for many people and is rich in nutrients that can promote hair growth.

The protein in meat helps hair growth and helps repair and strengthen hair follicles. A 100 gram serving of cooked beef tenderloin contains a whopping 29 grams of protein ().

Red meat, in particular, is rich in iron, which is easily digestible. This mineral helps red blood cells deliver oxygen to all cells in the body, including hair follicles ().

Deficiencies in protein and iron are associated with hair loss (,).

Summary:

Meat is a great source of protein, which is essential for healthy, strong hair. Red meat, in particular, is rich in iron, which can promote hair growth.

Summarize

• What you eat can have a huge impact on the health of your hair.
• Lack of the right nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, can slow hair growth or even cause hair loss.
• Fortunately, addressing deficiencies in any of these nutrients can help reverse hair loss and promote hair growth.
• If you think you are missing one of these nutrients, try adding some of the above foods to your diet.