#12 Best Foods for Optimal hair growth and thickness

Everyone will agree that thick hair adds to the beauty. Therefore, we often use various hair care products and techniques to maintain healthy hair.

But the key to having gorgeous locks can be right there in your kitchen.

Some foods, rich in essential minerals and vitamins, have benefits that go beyond what’s on your plate.

This article highlights the many foods good for hair and how eating these colourful meals may help your hair seem healthier and more vibrant.

#1 Sunflower Seeds for Hair Health

Commonly, you might have read about vitamin E on your hair care product label, and from that, you have the idea that this vitamin is essential for your hair.

But what if we tell you that you can also consume it and provide a healthy dose to your hair? Yes, that is possible through sunflower seeds.

Sunflower seeds may be a good source of vitamin E and plant-based protein, which are necessary for healthy hair growth. 100 grams of sunflower seeds contain 35.2 mg of vitamin E ^[1] 

Vitamin E acts as an antioxidant and is known to maintain the integrity of the hair follicle cell membranes. It may protect hair follicle cells from oxidative damage, which is known to impede new hair growth.   

Studies have shown that insufficient amounts of vitamin E can interfere with regular hair development and lead to issues with the skin, hair, and nails^[2].

So, from this, it is clear that vitamin E is essential for those thick hair you always desire.

Moreover, 100 grams of sunflower seeds contain around 23.3 grams of protein, which is necessary for the regular functioning of follicles and hair development^[3]. Sunflower seeds are also a great source of zinc and selenium, two essential minerals for healthy hair.

#2 Blackberries for Hair Health

To have those beautiful locks, it is essential to have a healthy body; after all, healthy hair also needs a healthy body. This raises curiosity about the connection between a healthy body and hair.

The two stages that your hair typically goes through are the telogen (resting phase) and the anagen (growing phase) ^[4]. If you have inflammation, this change from the growing to the resting phase may happen too quickly.

As a result, more hair starts to fall out, which causes hair loss to rise. Blackberries are a fantastic source of phenolic chemicals, such as anthocyanins, ellagic acid, and quercetin, which have anti-inflammatory and antioxidant qualities^[5].

Consuming foods rich in these antioxidants can help lower oxidative stress, which develops when harmful substances like free radicals overwhelm the body’s antioxidant defences.

Additionally, it could protect the cells of hair follicles from oxidative stress, promoting healthy hair growth. So have plentiful berries and keep yourself stress-free.

#3 Pumpkin Seeds for Hair Health

Vitamins, minerals, and antioxidants, abundantly present  in pumpkin seeds, may play a vital role in strengthening hair. These seeds contain manganese, zinc, and tryptophan, which possess antioxidant properties that help combat free radicals, which can harm cells and cause changes in the colour of the hair and hair loss  ^[5].
Most importantly, pumpkin seeds are a fantastic source of magnesium since 100 grams of them contain 550 mg^[6].

 The body needs magnesium to respond to stress and to protect itself from adverse effects. Your sensitivity to stress may increase if your magnesium levels are low or insufficient, which might prevent new hair growth.

#4 Amla for Hair Health

An abundance of vitamins, minerals, phytonutrients, and antioxidants in Amla may improve blood flow, fortify the hair follicles from the ground up, and strengthen the hair shafts. 

Further, the benefits of a high vitamin C content include the creation of collagen protein, which might lengthen and volumise your mane by replacing dead cells in the hair follicles with new ones.

Amala juice is a wonder for hair loss and breakage because of its high iron and beta-carotene content. Regularly consuming a glass of amla juice may help strengthen hair follicles from the root to the tip and minimise hair loss^[7].

#5 Salmon for Hair Health

Till now, we have talked about the role of proteins, vitamin E, zinc, and magnesium in your hair. Now, let’s introduce another character that is best for the hair: vitamin D and the humble  omega-3 fats.

The growth and health of hair can be supported and enhanced by these nutrients. Salmon is high in protein, vitamin B12, vitamin D, and omega-3 fats^[8].

Salmon lipids have potent anti-inflammatory properties that may protect hair follicles from oxidative damage, encourage regular cycles of hair formation, and boost hair density.

It is among the few foods that are rich in vitamin D, which is essential for hair health^[9]

Studies have shown that vitamin D is required to initiate the anagen, growth phase, and normal hair cycle^[10]. Salmon also includes vitamin B12, which is necessary for the growth of hair follicles.

#6 Avocados for Hair Health

When it comes to the best food for hair, avocados cannot stay away because they are nutrient-rich. Avocados are a great source of nutrients that promote healthy hair, including niacin, vitamins E and C, folate, and magnesium^[11].

As a potent antioxidant that the body employs, vitamin C may help protect hair follicles from oxidative damage. Furthermore, vitamin C is required for the best absorption of iron, a mineral that regulates the hair development cycle^[12].

Avocados are also a good source of folate, a B vitamin that promotes healthy hair. Folate deficiency is linked to hair greying and hair loss and can alter the skin, hair, and nails.

One hundred grams of avocados provides 81 ug of folate, 2.07 mg of vitamin E, and 10 mg of vitamin C, which equates to 41%, 28%, and 22% of your daily requirements, respectively^[13].

#7 Buttermilk for Hair Health

Rich in vital nutrients, including lactic acid, vitamins B12, riboflavin, calcium and biotin, buttermilk has several advantages for hair. The biotin might support hair growth and improve scalp health while strengthening hair follicles and encouraging growth^[14]. 

Lactic acid is a mild exfoliator that helps to clear the scalp, eliminate dandruff, and restore the hair’s natural lustre and smoothness^[15]. These characteristics  aid in increasing hair density and unclogging hair follicles.

Pro Tip: Fresh curd or buttermilk can be applied on the scalp to support hair health. You can enhance it by adding ingredients like curry leaves powder, aloe vera, or hibiscus powder to create a DIY hair mask for extra nourishment.

#8 Ginger for Hair Health

Oxidative stress can have a detrimental effect on hair health and contributes to premature hair loss. This stress, which can harm hair follicle cells, results from the body’s antioxidant defences being overpowered by excessive concentrations of reactive chemicals like free radicals ^[16].

Numerous substances found in ginger, such as the phenolic compounds gingerols and shogaols, may aid in lowering the body’s oxidative stress indicators^[17].

#9 Dark Leafy Greens

You might have often heard that eating your greens is good for health. Yes, green leafy vegetables do more good than you have ever thought of.

Vitamins C and B are essential for healthy hair, and dark leafy vegetables like spinach are rich in these nutrients. According to research, eating a diet rich in fresh vegetables, such as dark leafy greens, may help those experiencing hair loss,  grow more hair^[18].

Dark leafy greens are rich in vitamin C and phytochemicals like quercetin and kaempferol, which have anti-inflammatory and antioxidant qualities^[19]. These substances could protect the hair follicle against damage that could lead to unhealthy and thinning hair.

They are also excellent sources of folate, a B Vitamin responsible for cell division and growth of hair follicles.

High quantities of potassium, folate, carotene, and vitamin A are also among them. Green leafy vegetables also supply the body with keratin, which strengthens hair follicles. Rich in iron, which is necessary for the body to carry oxygen and nutrients, green leafy vegetables are a plentiful supply of this mineral.

Low iron levels deprive hair follicles of necessary nutrition, stunting hair development and weakening hair strands. As a result, boosting iron consumption can significantly enhance hair health. Iron also helps to produce sebum that keeps the scalp healthy and hydrated.

#10 Sweet Potatoes for Hair Health

100 grams of sweet potatoes contain 8510 µg of beta-carotene^[20]. The body metabolises beta-carotene into vitamin A, a fat-soluble Vitamin required for healthy hair.    

Studies have indicated that vitamin A may impact sebum production, which contributes to maintaining healthy hair. A deficit in vitamin A may cause hair loss. Sweet potatoes contain vitamins and antioxidants that help enhance hair texture. These nutrients nourish hair, making it softer, smoother, and easier to manage. 

Additionally, the combination of vitamins C and E in sweet potatoes fortifies hair strands, possibly lowering the chance of breaking and enhancing overall hair resilience^[21].

#11 Carrots for Hair Health

Vitamin A, abundant in carrots, has several advantages for hair health. Hair requires vitamin A to flourish, which means carrots can be an excellent addition to your balanced diet for supporting hair growth. Additionally, carrots might increase the scalp’s sebum production, keeping hair moisturised and healthy [22].

#12 Moringa

Vitamins A, B, C, E, iron, and zinc are just a few of the vitamins and minerals abundant in moringa. These are essential for strong and healthy hair [23]. Together, these nutrients strengthen hair strands, feed hair follicles, and enhance the general condition of hair.

Vitamin C, present in moringa, is essential for synthesising collagen, which is also necessary for healthy hair development. Vitamins A, B, C, E, iron, zinc, and vitamin C are just a few of the vitamins and minerals abundant in moringa. These are essential for strong and healthy hair [23]. Together, these nutrients strengthen hair strands, feed hair follicles, and enhance the general condition of

Further, moringa contains potent antioxidants, like vitamin E, which can enhance blood flow to the scalp and encourage the development of healthy hair ^[22]. 

Factors behind Hair Loss

These include:

• Getting Older: Our hair fibres tend to get shorter and finer as we age, and we may even lose hair. It’s common for women to go through menopause and also see drastic changes to their hair after giving birth.
• Genetic: Genetic hair loss is the most prevalent hair-related issue affecting both men and women. The onset is typically inevitable and occurs in the mid-to late-50s. 
• Crash Diet: Weight loss and frequent gain cycles can damage your hair and make it fragile. Crash diets frequently lack essential vitamins and minerals, thus resulting in poor hair growth and maintenance
• Hormonal Abnormalities: Thyroid problems and other hormonal abnormalities can significantly alter hair growth in quantity and quality. The only way to evaluate thyroid function is through a blood test. See your doctor for assistance and advice,  if you are losing a lot of hair.

Contact our certified nutritionist for a 45-minute consultation to plan the best meals so that you get that thick and long hair.

When should hair loss concern me?

We shed our hair daily as part of the normal ageing process. Hair loss can occur for various causes and at any stage of life. Before pursuing treatment, it’s critical to identify the reason for hair loss when it becomes a problem.

Numerous causes, such as medication, chemotherapy, exposure to chemicals and toxins like nicotine, hormonal issues, thyroid illness, stress, and dietary factors, can disrupt the hair development cycle and result in temporary or permanent hair loss.

However, if you notice excessive hair fall, please consult a healthcare professional, as it is critical to identify the reason for hair loss when it becomes a problem.

A Quick Review

Maintaining healthy hair and promoting growth requires a nutrient-rich diet that supports hair follicles’ health, as numerous factors influence hair growth.  

Protein, zinc, selenium, B vitamins, and vitamin E are all necessary to control hair development cycles and maintain hair’s health and strength. Including foods like lentils, yoghurt, blackberries, sunflower seeds, salmon, and yoghurt is a simple yet powerful strategy to promote hair development and overall health.

Consuming a nutritious, well-balanced diet may make you feel better and is essential for overall health. A varied diet in the appropriate proportions and balance is vital for good hair.

Frequently Asked Questions