What’s good for hair growth?

Studies suggest vitamin A can ‘increase the rate of hair growth’. It helps with the production of sebum, which moisturizes the scalp and keeps hair healthier. Foods rich in vitamin A include sweet potatoes, peppers and spinach. In fact, 30 grams of spinach can give you up to 54% of your recommended intake of vitamin A per day.

Vitamin C is an antioxidant that helps with skin health and your immune system. Your body can’t make its own vitamin C, so it’s important to consume it regularly. Luckily, lots of foods have vitamin C in them, like most fruits and vegetables. Some examples of foods containing high vitamin C include kiwis, lemons, tomatoes and papayas.

Studies have shown that a lack of vitamin D is linked to hair loss. It’s believed to play a role in hair production and most people don’t get enough of it. Foods that contain vitamin D include mushrooms, many types of fish and egg yolks. Lots of breakfast cereal, orange juice and milk are also fortified with vitamin D. You can get vitamin D with more sun exposure, but make sure to protect your skin.

Vitamin E is another antioxidant that keeps your cells healthy and promotes hair growth. Some good sources of vitamin E are spinach, avocados, almonds, hazelnuts, peanuts, brazil nuts, mangos, kiwis, cod, olives, and sunflower seeds. One study found that a group with hair loss experienced a 34.5% increase in hair growth when taking vitamin E supplements over a period of 8 months.

Research has shown iron deficiency can affect hair growth. Iron helps red blood cells provide oxygen around the body, which fuels your metabolism and helps hair growth. Iron deficiency is one of the main causes of hair loss, especially in women. Some foods high in iron include red meat, eggs, beans and lentils, dark leafy greens and dark chocolate. Combining iron sources with vitamin C could make it 67% easier for your body to absorb. If you have a glass of orange juice with your eggs for breakfast, you’re far more likely to see the benefits of iron.

Amino acids help form proteins and contribute to up to 20% of our body composition. They help to maintain hair density, strength and shine. There are nine amino acids that our bodies can’t make by itself, so we need to get them from our diet. Foods that contain all nine of these essential amino acids include meat, fish, eggs, soy and dairy products. You should eat a balanced and varied diet to make sure you’re getting enough of the essential amino acids.

Omega-3 and Omega-6 fatty acids are beneficial for the body, especially the brain and heart. They are anti-inflammatory and play a role in growing healthy hair. Foods high in Omega-3 include oily fish like mackerel, walnuts, flaxseeds and kidney beans. Omega-6 food sources include peanut butter, sesame seeds, and vegetable oils such as sunflower oils. It’s important to consume a balance of both. You can also get these omega acids by taking supplements to promote hair health.

Zinc is crucial for repairing hair damage and promoting hair growth. It helps with the function of the oil glands around follicles. Studies show that hair loss can be affected by a zinc deficiency, so zinc supplements can improve this. Foods with high zinc levels include beef, spinach, wheat germ, lentils and pumpkin seeds.