The Top Foods That Promote Hair Growth & Health | Allurium Beauty

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The Top Foods That Promote Hair Growth & Health

Many people, especially as they become older, struggle to grow thick and healthy hair.

We avoid using dangerous chemicals in our hair care products, get frequent trims, and massage our scalp regularly, but our strands sometimes feel like they’ve been locked at the same length for years.

Your hair grows at a rate of about 0.5 inches (1.25 cm) each month and 6 inches (15 cm) per year. Age, health, genetics, and food all influence how quickly hair grows.

Although you can’t change things like your age or your heredity, you can control your nutrition. In reality, a diet deficient in essential nutrients might be one of the biggest causes of hair loss.

Eating a well-balanced diet rich in essential nutrients can help promote hair growth, particularly if you’re suffering from hair loss as a result of poor nutrition.

Knowing which vitamins and nutrients are necessary for hair growth and hair health helps determine the ideal diets. Consuming meals high in vitamin C, E, D, biotin, and zinc, for example, can help with hair growth.

Today, we're going to cover everything you need to know about the relationship between nutrition and hair health!

Which nutrients are in foods for hair growth?

Hair growth is aided by a variety of nutrients, including:

  • Biotin: It is a B vitamin that can help in hair growth and become stronger.
  • Vitamin D: its potent antioxidant activity aids in the reduction of oxidative stress in the scalp, which has been linked to alopecia.
  • Iron: hair loss has been linked to an iron shortage
  • Vitamin C: it helps your body absorb iron which promotes good hair health.
  • Omega-3 fatty acids: their anti-inflammatory properties can offset any inflammation that is causing hair loss

Here are the 15 best foods for hair growth.

Eat nutrient-rich foods that are scientifically shown to help your hair—and avoid those that only harm it—to influence its thickness, promote hair growth or lessen shedding, luster, and even the likelihood of greying.

Compare this list of the best foods for hair growth to what you already have in your cupboard and use it to plan your next grocery trip. Also, don’t forget to include some protein when eating these fruits and vegetables!

Eggs

The value of eggs in your daily diet cannot be overstated. While its application to the hair is healthy, the egg yolk contains biotin, folate, vitamins A and D, and helps your hair fight damage. It’s been dubbed a “superfood” to promote hair growth.

Keratin is a structural protein found in hair, and consuming it can provide additional nutrients for your hair’s health. Biotin helps to break down protein into amino acids, which are the building blocks of hair.

Biotin is required to create keratin, a hair protein, which is why biotin pills are frequently sold as hair growth supplements. Biotin supplementation has also been found to promote hair growth in persons who are deficient in the vitamin.

Biotin deficiency is rare in those who eat a well-balanced diet. There is minimal evidence that ingesting additional biotin benefits healthy people.

Eggs are also high in zinc, selenium, and other hair-nourishing elements. As a result, they’re one of the most incredible meals to eat for good hair.

Almond butter

Almond butter has a variety of elements that have been related to hair health, including protein, healthy fats, and certain vitamins. Researchers claim that the vitamin E component in the nuts is particularly beneficial for keeping your hair strong and shiny.

According to a small eight-month study published in the journal Tropical Life Sciences Research, participants who supplemented daily with 100 milligrams of vitamin E had a 34 percent boost in hair growth.

Vitamin E is nearly 3.87 milligrams in a tablespoon of almond butter. A daily allowance of 15 milligrams of Vitamin E is suggested, so almond butter will get you there, especially if you eat more than one tablespoon.

You don’t care for almond butter? Almonds in their natural state will also aid. According to the National Institutes of Health, almonds are one of the top dietary sources of vitamin E. One-third of your daily value for fat-soluble vitamin E is found in an ounce of dry roasted almonds.

Tangerines

Tangerines have a significant impact on your hair growth and prevent hair loss. Their high vitamin C concentration aids in absorbing iron, which can be found in foods such as red meat and spinach. According to a study published in the Journal of Korean Medical Science, iron deficiency has been related to hair loss, so make sure you get enough. Vitamin C-rich foods will also aid in the absorption of iron.

Avocado

Healthy fats are vital for hair health. Because our bodies cannot create omega-3 fatty acids on their own, we must obtain them from our food.

Omega-3 fatty acids are anti-inflammatory and stimulate the dermal papilla cells of hair follicles, which govern hair growth, in addition to nourishing hair follicles and giving strands that strong, bright, lustrous glow.

Avocados are a good source of this, as well as vitamins E and B. (s). Make a smoothie or salad with them in the morning.

Salmon

Salmon is a fatty fish that is high in omega-3 fatty acids, which have a wide range of health advantages.

Omega-3 fatty acids not only keep you fit and disease-free, but they also help you develop hair and keep it lustrous and full. Both male-pattern baldness and female hair loss are frequently linked to insulin resistance, according to nutritionist Dr. Joseph Debé, CD, CDN. Salmon is one food that aids in the proper processing of insulin by the body.

Salmon and other fatty seafood are also high in vitamin D, which stimulates follicle growth. Vitamin D may also help awaken dormant hair follicles, according to a study published in The Journal of Steroid Biochemistry and Molecular Biology. To put it another way, there’s evidence that the nutrient can help prevent hair loss and even baldness.

Berries

Berries are high in antioxidants and vitamins that may help with hair development.

Vitamin C, for example, has potent antioxidant effects.

Antioxidants can help protect hair follicles from damage caused by free radicals, which are destructive chemicals. These compounds can be found in the human body and the environment.

One cup (144 grams) of strawberries, for example, delivers 141 percent of your daily vitamin C requirements.

Vitamin C is also used by the body to make collagen, a protein that helps thicken hair and keep it from becoming brittle and breaking.

Furthermore, vitamin C helps in the absorption of iron from the food. Anemia, which has been linked to hair loss, can be caused by low iron levels.

Spinach

Spinach is high in nutrients and minerals that are good for both your hair and your general health.

This is one of the essential plant-based sources of iron, and it also contains nutrients like folate and vitamins A and C, which are all beneficial to healthy hair growth. Vitamin E and iron are also present. Vitamin A is also necessary for sebum synthesis, which controls the amount of oil in the scalp.

A cup (30 grams) of spinach can supply up to 54% of your daily vitamin A requirements.

Spinach is also a good source of iron, which is necessary for hair development. Iron aids growth and repair by assisting red blood cells in transporting oxygen throughout the body to fuel metabolism.

Furthermore, hair loss has been connected to iron deficiency.

Sweet Potatoes

Beta-carotene is abundant in sweet potatoes. The body converts this molecule into vitamin A, which is associated with healthy hair.

A medium sweet potato (114 grams) has enough beta-carotene to provide your daily vitamin A requirements four times.

Vitamin A also boosts the production of sebum, which helps to keep hair healthy, according to research.

Nuts

Nuts are high in a variety of elements that promote hair growth. Nuts have a high amount of zinc. Walnuts, cashews, and almonds all contain zinc, which is beneficial to hair. Walnuts are also high in alpha-linolenic acid and omega-3 fatty acids, which can aid to condition hair naturally.

Nuts are tasty, convenient, and packed with nutrients that may aid hair development.

An ounce (28 grams) of almonds, for example, offers 37% of your daily vitamin E requirements.

In addition, they include a range of B vitamins, zinc, and vital fatty acids. Hair loss has been linked to a lack of any of these nutrients.

Aside from hair development, nuts have been linked to a range of other health benefits, including reduced inflammation and a lower risk of heart disease.

As a result, nuts are an excellent and simple addition to your diet.

Greek yogurt

Have you ever noticed what appears on the top of practically every antique Greek statue? A wavy mop of thick, abundant hair. Is it a creative decision?

Perhaps. Perhaps it’s because of the thick, protein-rich yogurt that Greeks and other civilizations have consumed for centuries. Vitamin B5 (also known as pantothenic acid) is found in Greek yogurt, and B vitamins can help you maintain healthy skin and hair.

Greek yogurt is a strategic addition to your daily snack or breakfast rotation in the interest of strong, lusciously long hair, as it is high in protein and vital vitamins and minerals like zinc (one cup has roughly one and a half milligrams). For an upgrade, toss in a handful of berries and a pinch of chia seeds, and go for plain, organic, grass-fed yogurt.

Seeds

Seeds provide a lot of nutrients for a small number of calories. Many of these nutrients may also help you grow your hair. Vitamin E, zinc, and selenium are among them.

Sunflower seeds contain nearly half of your daily vitamin E needs, as well as a variety of hair-healthy B vitamins, just one ounce (28 grams).

Furthermore, some seeds, such as flaxseeds and chia seeds, contain omega-3 fatty acids.

Flaxseeds contain 6,388 mg of omega-3 fatty acids in a 1-ounce (28-gram) intake. That’s more omega-3 fatty acids than a half-fillet of salmon (178 grams).

On the other hand, Flaxseeds have a form of omega-3 fatty acid that isn’t as well absorbed by the body as omega-3s found in fatty fish. Regardless, it’s a fantastic supplement to any diet.

It’s best to ingest a range of seeds to acquire the most variety of nutrients.

Sweet Peppers

Sweet peppers are high in vitamin C, which promotes hair growth.

A yellow pepper has approximately 5.5 times the vitamin C content of an orange.

Vitamin C aids in the formation of collagen, which strengthens your hair strands. It’s also a powerful antioxidant that can help preserve hair strands from oxidative damage.

When free radicals exceed the body’s antioxidant defense mechanism, oxidative stress ensues. It has been linked to hair thinning and greying.

Additionally, sweet peppers are a good source of vitamin A.

This vitamin may help in hair growth while also boosting sebum production, which keeps hair healthy.

Papaya

Papaya, like citrus, is high in vitamin C, which is good for hair and protects collagen. 86.5 mg of vitamin A may be found in just one cup of diced fruit. Papaya is abundant in fiber and carotenoids, both of which are beneficial to hair and scalp health.

Papaya’s vitamin A can benefit your hair by assisting your scalp in producing sebum, which nourishes, strengthens, and protects your hair.

The nutrients in papaya, according to studies, help to prevent baldness. Hair thinning can be reduced by eating fruit at least three times a week.

Barley

Barley, known as the “King of Cereals,” improves blood flow to the scalp by boosting the number of red blood cells and is suggested by experts as a hair-growth meal.

It can also be used to restore the hair’s original color. The benefit of barley is that it may enhance the flavor of a range of soups and curries.

Soybeans

Soybean effectively reduces the production of the hormone dihydrotestosterone, which is linked to hair loss when it is out of balance.

It’s also high in manganese, omega three fatty acids, and vitamins, making it an ideal diet for hair development. Soy is also responsible for synthesizing Hyaluronic Acid, a natural moisturizer that is excellent for the scalp.

To Get The Most Out Of These Foods, Supplement Your Hair With Additional Nutrients And Minerals!

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