12 Foods That Promote Crazy Hair Growth!

   Hair grows about 1.25 cm per month and 15 cm per year. Its growth rate depends on factors such as age, health, genetics, and diet. Although you cannot change factors such as age and genetics, diet is one thing you can control, and a diet lacking the right nutrients can lead to hair loss.

At the same time, a balanced diet and proper nutrition can help promote healthy hair growth.

Here are the 12 best foods you can eat to promote hair growth:

1. Avocado

Avocados are rich in vitamin E, an antioxidant that can promote hair growth. In one study, people with hair loss took vitamin E supplements for eight months and saw a 34.5% increase in hair growth. Vitamin E also protects areas of the skin, such as the scalp, from oxidative stress and damage.

Damaged skin on the scalp can lead to poor hair quality and fewer hair follicles. What's more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are an important component of cells. A lack of essential fatty acids has been linked to hair loss.

2. Oysters

Oysters are one of the best sources of zinc in the diet, and this mineral helps support the hair growth and repair cycle. Lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet.

However, consuming too much zinc can also promote hair loss. This is why it may be better to get zinc from foods such as oysters rather than taking supplements, as the zinc content in foods is small but healthy.

3. Beans

Beans are a great source of protein, iron, zinc and biotin, all of which are necessary for optimal hair health. Supplementing together may help hair growth. For example, a 100-gram serving of black beans provides 7% of your daily zinc needs.

Soybeans, black beans, contain soy isoflavones (phytoestrogens), which can promote hair growth. In addition, soybeans are one of the best sources of spermidine, a compound that can extend the active growth period of hair. Soybeans can also play a role in increasing the shine, elasticity and smoothness of hair, preventing split ends or breakage.

4. Seeds

Seeds are rich in a large number of nutrients that promote hair growth. Including vitamin E, zinc and selenium. A 28-gram serving of sunflower seeds provides nearly 50% of your daily vitamin E needs, as well as a variety of B vitamins that are beneficial to hair health.

A 28-gram serving of flax seeds provides 6,388 mg of omega-3 fatty acids, which are associated with hair growth. Pumpkin seeds can inhibit the production of DHT to a certain extent and improve hair loss symptoms.

Eating a handful of pumpkin seeds every day does have great benefits for hair growth. In order to get the widest range of nutrients, it is best to consume mixed seed foods.

5. Shrimp

Shrimp is a great source of protein, vitamin B, zinc, iron and vitamin D, which can help hair growth. A 100-gram serving of shrimp provides 38% of your daily vitamin D needs, and vitamin D deficiency can cause hair loss.

At the same time, despite being low in fat, shrimp also provides a small amount of omega-3 fatty acids. A diet rich in omega-3 fatty acids has been linked to improved hair growth.

6. Fatty fish

Fat fish such as salmon, herring and mackerel are excellent sources of omega-3 fatty acids, which can promote hair growth. One study of 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair density.

Another study found that taking fish oil supplements significantly reduced hair loss and hair growth in women with thinning hair. Fatty fish is also a great source of protein, selenium, and B vitamins, nutrients that help promote strong, healthy hair.

7, Berries

Berries are rich in compounds such as antioxidants and vitamins that can promote hair growth. Antioxidants can help protect hair follicles from damaging molecules called free radicals.

For example, 1 cup (144 grams) of strawberries can provide 141% of your daily vitamin C needs. The body uses vitamin C to produce collagen, a protein that helps strengthen hair and prevents it from becoming brittle and breaking. In addition, vitamin C helps the body absorb iron from the diet. Low iron levels may lead to anemia, which is associated with hair loss.

8, Seaweed

Seaweed, nori, kelp, wakame, etc. are rich in calcium, iron, potassium, iodine and other substances. It can promote the metabolism of brain nerve cells. Iodine can make hair black and shiny, prevent gray hair, and help hair grow healthily.

9. Nuts

Nuts are delicious, convenient, and contain a variety of nutrients that can promote hair growth.

For example, a 28-gram serving of almonds can provide 37% of the daily requirement of vitamin E! At the same time, nuts are also rich in vitamins 8, zinc, and essential fatty acids. The lack of these nutrients is associated with hair loss.

In addition to hair growth, nuts are also associated with a variety of other health benefits, including reduced inflammation and reduced risk of heart disease.

10. Sweet potatoes

Sweet potatoes are an important source of beta-carotene, a compound that our bodies convert into vitamin A, which is related to hair health. A medium-sized sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times the daily vitamin A requirement.

Studies have shown that vitamin A can promote the production of sebum, thereby helping to keep hair healthy. It can also speed up hair growth. More importantly, vitamin A promotes the growth of thick hair while preventing the degeneration of other hair follicles.

11. Eggs

Eggs are rich in protein and biotin, both of which promote hair growth. Getting enough protein is important for hair growth because hair follicles are primarily made up of protein. Studies have shown that a lack of protein in the diet can cause hair loss.

Biotin is essential for producing a hair protein called keratin, so biotin supplements are often used to promote hair growth, but if you eat a balanced diet, you generally won't develop a biotin deficiency. Eggs are also a great source of zinc, selenium, and other nutrients for hair health.

12. Spinach

Spinach is rich in beneficial nutrients such as folate, iron, and vitamins A and C. Vitamin A helps the glands in the skin produce sebum. This oily substance helps moisturize the scalp and keep your hair healthy. 30 grams of spinach can provide up to 54% of your daily vitamin A needs.

Spinach is also a good plant-based source of iron, which is very important for hair growth. Iron helps red blood cells carry oxygen throughout the body to boost metabolism and aid growth and repair. What’s more, iron deficiency can lead to hair loss!

Lack of the right nutrients, including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow hair growth and even lead to hair loss. If you think you are deficient in any of these nutrients, try adding the above foods to your diet!