11 foods for hair growth to add to your plates, according to experts

Now for the good news. If your hair loss East Until certain nutrient gaps, adopting a healthy diet for your hair can help you. Here, we have listed the best foods for hair growth, as selected by experts.

Best foods for hair growth

Eggs

Eggs are a full source of protein for keratin, the protein that constitutes the hair, explains Ferguson. “In addition, there is biotin and choline in yellow,” she adds, who both support the healthy production of keratin and optimal formation of hair follicles. Other biotin foods include organ meats, certain vegetables, such as sweet potatoes and spinach, and seeds and legumes.

Oily fish

“Salmon, sardines and mackerel contain omega-3 fatty acids which help keep the environment of the calm scalp. They also contain a useful dose of vitamin D And iodine, ”explains Ferguson.

Seeds

“Pumpkin seeds are my essential for zinc, your follicles need to keep the hair in the growth phase,” says Stephenson. A simple way to eat more seeds is to bring them into a mixer or a food processor until they become a grainy powder, which can be sprinkled on salads or agitated in yogurt.

“The seeds, in particular pumpkin seeds, linen and almonds, provide zinc, selenium and omega-3 fatty acids which are essential for the circulation of scalp and reduction of inflammation around hair follicles,” adds Dr. Motherthy.

Berries

Another vegan diet of hair growth, the berries are filled with antioxidants that can help protect hair follicles and stimulate collagen.

Food -rich foods

“Red meat, the liver (sparingly), crustaceans, lenses and spinach associated with a source of vitamin C to help absorption can help healthy hair growth,” said Alex Manos, practitioner in HVN functional medicine. “Due to the role that iron plays in the proliferation of hair follicles, low -iron stores are often one of the areas we study when we see diffuse (uniformly through the head) loss. “”

Although the evidence is mixed, Manos says that iron deficiency is a recognized and reversible factor with hair loss in some people, but especially women. If in doubt, an iron or ferritin blood test will confirm iron deficiency or anemia.

Stuck for iron -rich recipes? Remember to warm stews based on beef, lamb or chicken liver, or, for a vegetarian option, which contains lenses, spinach and sweet potatoes.

Brazil nuts

In moderation, Brazilian nuts can be an extremely useful source of selenium, a trace of mineral that helps immunity, cell damage, thyroid health and hair growth. However, you just need to consume a small quantity – two nuts from Brazil – to take advantage of the advantages.

Leafy greens

In his clinic, Motherthy mixes functional medicine with Ayurvedic practices and likes to combine foods rich in protein with dark and leafy vegetables like Moringa and curry leaves for their iron and chlorophyll. “This helps to support both hemoglobin, a protein found in red blood cells, as well as Prana – vital vital force.” Stephenson also underlines that leafy green vegetables “nourish your follicles with iron, folate and vitamin A, which are all important for hair growth”.

Bone broth or collagen powder

As beneficial as the trend, the bone broth can help support connective tissue around the hair follicle, as well as in your skin. “The bone broth or collagen powder can complete glycine and proline,” explains Ferguson, noting that these two amino acids are important for the production of collagen.

Legumes

Stephenson recommends incorporating legumes such as lenses, beans, peas and chickpeas in your diet, because of their protein, iron and lily, which all help support and strengthen hair.

Fermented foods

“A spoonful of fermented foods, such as sauerkraut, kimchi or living yogurt, helps intestinal health and nutrient absorption,” explains Ferguson. A high quality probiotic can also help to diversify bacteria in your intestine, helping a healthy microbiome to prosper.

Healthy fat

Murthy likes healthy fat sources such as ghee, avocado and cold pressed sesame oil to nourish body systems links with hair health – bone tissue and marrow or nervous tissue. For similar reasons, Ferguson says that it is generous with its consumption of extra virgin olive oil and nuts. “These are favorable fats that carry soluble fat nutrients,” she explains.

Are there food to avoid?

There are five to avoid, according to Stephenson.