Do you know your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year? How fast it grows depends on factors like age, health, genetics and diet.
No wonder many people want strong and healthy hair as they grow older. Diet is one thing you have control over so you should take foods with the right nutrients to boost your hair growth. Here are 5 foods that promote hair growth:
1. Eggs
Eggs are a great source of protein and biotin. These two nutrients promote hair growth. Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
2. Berries
Berries are loaded with beneficial compounds and vitamins that may promote hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anaemia, which has been linked to hair loss.
3. Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy. Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
4. Fatty Fish
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair. Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair.
5. Sweet potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs. Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
6. Avocado
Avocados are delicious, nutritious and a great source of healthy fats. They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs. Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals. Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles.