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Diet for hair growth

A stressful, sedentary lifestyle seems to be the theme of our age. As much as this works out great for our bank accounts, our tresses don’t seem quite pleased with it. Environmental pollution, damaging food choices, spiraling stress, hormonal disturbances and poor hair care practices can propel hair loss.

Though it may not be quite feasible to give up on our existing lifestyle overnight, we can set a dietary and physical regime in place that’s aimed at calming the mane.


Foods that Promote Hair Growth

We have listed down a few foods for hair growth and thickness. You can choose to consume these in their raw form or mix them to create exciting meals.

1. Eggs

Eggs provide protein and Biotin, the latter being hugely responsible for the production of Keratin. Hair follicles majorly consist of protein, making the nutrient essential for hair growth. The deficiency of protein or Biotin can result in hair loss. Moreover, eggs also contain other nutrients, such as Zinc and Selenium. This is why it is important to consume eggs for optimal hair growth or reduced hair loss. If you are not a vegan, make it a point to include eggs in your fixed diet for hair growth.

Food for hair growth- Eggs
Food for hair growth - Berries

2. Berries

Berries are carriers of antioxidants in the form of Vitamin C among other beneficial compounds. Antioxidants protect hair follicles from damage caused due to sfree radicals. Vitamin C is used by the body to produce collagen, which helps in keeping hair strands from breaking while aiding in iron absorption. Berries are one of the best fruits for hair growth. An easy way to care for your hair on the go is to drink berries’ juice for hair growth instead of having it in solid form.

3. Avocado

Avocados are a good source of Vitamin E, which is known to combat oxidative stress. Moreover, avocados provide essential fatty acids that cannot be naturally produced by the body. These building blocks of body stimulate hair growth. This exotic fruit for hair growth is a rich source of proteins, vitamins, and amino acids that promote long, luscious and strong locks. Apart from avocado, other fruits for hair growth include strawberries, papaya, sweet potatoes and kiwis.

Healthy food for hair growth
Healthy food for hair growth - Spinach

4. Spinach

Spinach is packed with power nutrients, Iron and vitamins A and C that assist in hair growth. Vitamin A encourages the production of sebum that keeps the scalp moisturized. Iron deficiencies are known to affect hair growth. So, a bowl of spinach is a great source of Iron and qualifies as an exceptional food for hair growth. Apart from spinach, other hair growth vegetables include broccoli, carrots, beetroots, tomatoes and French beans.

5. Nuts

Nuts like almonds are an excellent source of Vitamin E, Vitamin B, and Zinc, eventually linking it to hair growth. The multiple nutrients that can be delivered by a single bowl of mixed nuts are significant and can multiply hair growth. Replace those calorie-loaded evening snacks with this healthy food for hair growth.

Nutty diet for hair growth
Food for hair growth – Fish

6. Fish

Fish is synonymous with Omega-3 fatty acids, which are associated with food for hair growth and thickness. If thinning hair is your problem, you can take regular fish oil supplements that promote strong tresses. Meckerel, Herring and Salmon among other fishes are known to boost the hair density, proving to be a valuable addition in diet for hair growth.

7. Oyster

Oyster contains Zinc in large quantities. This mineral fosters hair growth and repair. It has been proved that Zinc supplements can reverse the effects of hair loss triggered by its deficiency. However, ensure you don’t exceed your intake of Zinc as it could promote hair loss instead of growth, if taken in excess. Never exceed the limit of any food supplements or ingredients included in your diet for hair growth hoping for faster results. We get the impatience. But, as they say good things always take time.

Healthy food for hair growth – Oyster
Diet for hair growth - Soya

8. Soyabean

Soyabean contains a compound called spermidine which prolongs Anagen phase. Anagen phase is a phase of hair growth and the longer a hair follicle survives in that phase, the longer it will stay. You can include this food for hair growth in your breakfast menu. Other foods good for hair growth include guava, cinnamon, mango, figs, pumpkin seeds, black sesame seeds, lentils and Greek yogurt.

What you eat reflects on the health of your hair. Try incorporating these foods for hair growth in your regular diet to promote hair growth at a faster rate. However, simply expecting results from consuming recommended foods for hair growth won’t do the trick. Best food for hair growth, paired with exercises, can promote an efficient hair growth process. Find a way to include these easy-to-do exercises for hair growth in your daily scheme of things for a healthier mane.


Exercises for Hair Growth

1. Jogging

If you lead a corporate life or don’t have the time to indulge in an elaborate workout routine, try to get up early and go for a jog every morning. The sweat that is released opens the pores on the scalp and flushes out the harmful toxins.

2. Kapalbhati Pranayam

This breathing exercise directs oxygen to the scalp, which then helps in rejuvenating damaged hair and helping it grow. The best part about this exercise is that you can do it daily for just 10 minutes without disrupting your busy schedule. Kapalbhati Pranayam, is an effective yoga for hair growth as it improves blood circulation scalp while significantly reducing stress levels.

3. Acupuncture

This exercise focuses on certain acupressure points in the body that are associated with hair growth. It is known to revitalize hair follicles and improve blood circulation to the scalp. Gently massage your scalp with your fingertips to stimulate the hormones responsible for hair growth and luster. The best part is that you can do this on the go – while commuting to work or waiting for the bus – with no need to explicitly make time for it.

4. Scalp Massage

For this you will need a small bowl of warm Coconut oil or Tea Tree oil. Apply a generous amount of oil onto the scalp in circular motions with your fingertips. A good scalp massage increases blood flow to the scalp, circulating all essential nutrients to the hair follicles. Don’t undermine the power of a scalp massage as it significantly encourages hair growth.

Here’s a spoiler! To achieve optimum results, these dietary changes and exercise routines need to be followed diligently. Sleep is also an essential part of a healthy lifestyle. Growth hormones are produced during sleep which support the building and restorative process. So, sleep and wake up to a healthier hair care routine and watch your tresses dance to new tunes.


The Section Where Your Lingering Doubts are Finally Answered!

1. What are the necessary vitamins and nutrients that should be a part of your regular diet for healthy hair?

  • Omega-3 fatty acids
  • Fiber
  • Protein
  • Vitamins A, B, C, D, and E
  • Zinc
  • Iron

2. How can I increase the density of my hair in one month?

3. What are the dos and don’ts when it comes to hair care?

  • Stay well hydrated with at least 8 glasses of water daily.
  • Avoid subjecting your hair to chemical treatments.
  • Always apply a hair protectant serum/spray/mist before plugging in a heat styling tool.
  • Deep condition the scalp once a week for proper blood circulation and rejuvenated hair follicles.
  • Leave your hair untied for at least for an hour every day to ensure that your scalp gets to breathe, especially in a humid environment.
  • Tight ponytails that tugs at hair roots induces stress on hair follicles and leads to damage. Steer clear of such tight hairdos on a regular basis.
  • Anabolic steroids slow down the hair growth process as much as they accelerate the bodybuilding process.

4. Does drinking a lot of water help in hair growth?

A significant element of hair shafts is water. Staying hydrated and drinking at least 8 glasses of water can keep your hair strong and healthy while promoting hair growth.

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