What to eat to stimulate hair growth?

The condition of each person's hair is influenced by many factors such as age, genetics, medications, environment, and overall health. Food also contributes to hair loss or hair regrowth.

A nutrient-rich diet including the foods below promotes the metabolism and cell division of hair follicles, stimulating hair to grow back quickly and abundantly.

Fatty fish

Fatty fish such as salmon, herring, and mackerel provide omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which promote hair growth.

Omega-3s have anti-inflammatory properties that help protect hair follicles from damage. Women who take supplements containing these healthy fats have reported reduced hair loss and increased hair density.

Egg

Eggs contain several hair-healthy nutrients, including biotin, protein, choline, iron, vitamins A, D, and B12. They also contain lutein and zeaxanthin, two antioxidants that help maintain eye, hair, and skin health. Most of the vitamin D in eggs is found in the yolk.

Dark green leafy vegetables

Spinach, kale, and collards contain B vitamins, vitamin C, folate, iron, and the antioxidants quercetin and kaempferol, which promote hair growth in people with hair loss.

Nuts

Nuts are rich in vitamin E, B vitamins, zinc, and healthy fats. One ounce of almonds provides 7.3 mg of vitamin E, or 48% of your daily requirement. Vitamin E may reduce hair loss by protecting hair follicle cells from oxidative damage.

Sweet potato

Sweet potatoes contain beta-carotene, which the body converts into vitamin A. This micronutrient affects the production of sebum, an oily substance that keeps hair healthy. However, too much vitamin A has been linked to hair loss.

Berries

Strawberries, blueberries, and raspberries are all rich in antioxidants like vitamin C, which protects cells from damage. They can also boost collagen production, which supports healthy skin, joints, and hair. Just one cup of strawberries contains 97.6 mg of vitamin C, which is 113% of your daily requirement.

Avocado

Avocados contain vitamin E, folate, niacin, magnesium, and vitamin C. One avocado provides about 163 mcg of folate. A folate deficiency can cause hair loss.

Oysters

The mineral zinc supports the hair growth cycle. Zinc deficiency can lead to hair loss. Eating just two medium oysters can provide your daily zinc requirement.

Meat

Protein and iron in meat can participate in the hair growth cycle. Protein and iron deficiency can also cause hair loss. However, eating too much red meat can lead to other health problems such as cardiovascular disease.

Bean

Beans, lentils, black beans, and peas are good alternatives for vegetarians who want to consume more protein. They also contain folate, which aids hair growth.

Bell pepper

Bell peppers are rich in vitamins C, A and biotin, which are essential for healthy hair. They are also good for your eyes, boost your immune system and provide many other benefits.

Buckwheat

Buckwheat is a seed that provides zinc, iron, magnesium, vitamin E and B vitamins, all of which support healthy hair growth. It also contains silica, a trace element that can prevent thinning hair and help strengthen hair.

Yogurt

Yogurt is rich in protein, B vitamins, selenium, and vitamin D. Greek yogurt has twice the amount of protein as regular yogurt. One serving of Greek yogurt has 20 grams of protein, while one serving of low-fat yogurt has 9 grams of protein.