A healthy person’s hair grows about 0.5 inches per month, or about six inches per year. Each person’s particular rate of hair growth will vary based on their age, genetics, nutrition and overall health. Although you can’t control your age or genes, you can control your nutrition. Here are some of the best foods that you can eat for healthier hair and vigorous hair growth.
Eggs
Eggs contain protein and biotin. They also include zinc and selenium. Biotin is used in the production of keratin, which is found in your hair and fingernails. Your body uses all of these nutrients for maintaining the hair follicle.
Berries
Berries are a part of an overall healthy diet. In particular, they’re high in vitamin C. As a robust antioxidant, vitamin C helps repair damage to your skin cells and hair follicles. Just one cup of fresh strawberries provides 141 percent of your recommended daily allowance of vitamin C. Getting enough vitamin C also helps your body absorb dietary iron. Low iron levels are associated with hair loss.
Spinach
Spinach is a leafy green vegetable that contains iron, vitamin C, vitamin A and folate. The vitamin A promotes sebum production, which keeps your skin and hair smooth and moist. One cup of spinach contains 54 percent of your recommended daily allowance of vitamin A. Sweet peppers are also an excellent source of vitamins A and C. Consider pairing strawberries, sweet peppers and spinach in a salad.
Fatty Fish
Fatty fish and fish oil contain omega-3 fatty acids and protein, which your body needs for hair growth. Salmon, mackerel and herring are some good options. Seeds also contain omega-3 fatty acids, and they’re a good source of protein for vegetarians.
Sweet Potatoes
Sweet potatoes are high in beta carotene. Your body can turn this into vitamin A. Just one sweet potato has about 400 percent of your vitamin A needs for one day.
Avocado
Avocado is high in vitamin E, which is another strong antioxidant. They also contain essential fatty acids. These molecules help build and repair cells, including the cells on your scalp and your hair follicles.
Nuts
Nuts also contain protein and vitamin E. In particular, one ounce of almonds provides 37 percent of your daily vitamin E needs. Almonds are also a good bedtime snack. They contain magnesium for muscle relaxation. They also have plenty of tryptophan, which promotes a feeling of sleepiness and helps you fall asleep faster on your mattress and stay asleep longer. Taking magnesium for sleep is a very good idea if you have trouble falling asleep.
Oysters
Although oysters are not a common food to eat, they are a healthy choice if your body is low in zinc. A zinc deficiency can lead to a type of hair loss called telogen effluvium, which is disruption of the hair growth cycle. If you’re vegetarian, have a shellfish allergy or don’t like the texture of oysters, try legumes. They’re also high in zinc.
Shrimp
Shrimp contain a surprising variety of nutrients, including zinc, omega-3 fatty acids, vitamins B6 and B12, iron and vitamin D. Vitamin D deficiencies are associated with hair loss. Red meat is also high in iron that’s easy for your body to absorb.
Soybeans
Some studies suggest that soybeans encourage hair growth. Soybeans contain spermidine, which extends the hair’s active growth phase.
