Which nutrients are important for hair growth?

Almost everyone dreams of having long, strong and shiny hair, yet the reality is often disappointing. And while it’s important to maintain a healthy scalp, it is also critical to pay attention to your diet. Sometimes, the hair can act like a reflection of your general health and wellbeing. Each strand of hair is made up of cells that contain keratin (a hard protein) and they need to be constantly nourished with minerals and vitamins to maintain long and strong hair.

There are multiple nutrients which are important for hair growth. Some of the important ones are:

  1. Biotin: It is one of the types of vitamin B which helps in strengthening and growing of the hair.
  2. Vitamin A: It has an antioxidant action and it also helps the skin glands produce sebum which has a protective and moisturising effect on the hair.
  3. Vitamin C: It is an antioxidant as well. It also makes it easier for the body to absorb iron.
  4. Vitamin D: It helps to stimulate dormant hair follicles.
  5. Vitamin E: It has potent antioxidant action which helps to reduce oxidative stress in the scalp.
  6. Vitamin B12: Deficiency of this B vitamin has been linked with hair fall as well as premature greying of hair.
  7. Iron: Iron deficiency has been linked to hair loss.
  8. Omega-3 Fatty Acids: They have an anti-inflammatory action which counteracts any inflammation which may be causing hair fall.
  9. Zinc: It is an important mineral required for DNA synthesis and a deficiency of zinc can cause hair loss.
  10. Other Minerals: Apart from iron and zinc, other minerals in small amounts like selenium, copper, magnesium, calcium, potassium etc. play a role in the texture, colour and/or strength of the hair.

Diet for Healthy Hair

You can prevent hairfall using many different methods (you can read about it here). However, diet plays an important role in maintaining strong, shiny and thick hair. As a skin and hair specialist, a common question encountered is what is the best vegetarian diet for healthy hair. So here is the list of the top 15 food for vegetarians to boost hair growth.

Top 15 Vegetarian Food for Hair Growth

  1. Spinach:
    Iron deficiency is one of the main causes of hair fall. Spinach is a great source of iron, folic acid as well as vitamin A, C and proteins. It also provides us with omega-3 acid, magnesium, potassium and calcium which help in boosting hair growth.
  2. Carrots:
    Carrots are known to be good for the eyes as it contains Vitamin A. But vitamin A deficiency can also lead to dry and itchy scalp. Carrots make the hair thicker, lustrous as well as improves the blood circulation and helps prevent breakage of hair and hair fall.
  3. Oats:
    Oats are rich in fiber, iron, zinc, omega-3 fatty acids and polyunsaturated fatty acids (PUFAs), which stimulates hair growth and makes it thick and healthy.
  4. Walnuts
    According to a review published in a journal called Dermatology Practical & Conceptual, deficiency of the polyunsaturated essential fatty acids – omega-6 fatty acid and omega-3 fatty acids can cause hair changes including loss of scalp hair and eyebrows, as well as lightening of hair. Walnuts contain omega-3 and omega-6 fatty acids as well as biotin, B vitamins (B1, B6 and B9), Vitamin E, plenty of protein and magnesium – all of which strengthen hair cuticles and nourish the scalp.
  5. Almonds
    Almonds provide an impressive amount of your daily vitamin E needs as well as a wide variety of B vitamins, zinc and essential fatty acids.
  6. Guavas
    Vitamin C prevents hair from becoming brittle and breaking. While we often think of oranges as the best source of vitamin C, one guava packs four to five times as much.
  7. Strawberries
    Strawberries are also rich in vitamin C which aids collagen production as well as iron absorption thereby helping in promoting hair growth. In addition, strawberries contain high levels of silica which is vital for hair strength and hair growth.
  8. Lentils
    Lentils are a great source of protein, iron, zinc, folic acid and biotin.
  9. Sweet potatoes
    Sweet potatoes are a great source of beta-carotene. Our body converts beta-carotene to vitamin A which helps to speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing.
  10. Avocados
    Avocados are an excellent source of vitamin E, which may promote hair growth. What’s more, avocados are a great source of essential fatty acids.
  11. Seeds
    We recommend having a mix of Sunflower, Flax and Chia seeds because in order to get the widest variety of nutrients, it’s best to consume a mixture of seeds. Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium. certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
  12. Beans
    • Beans are a great plant-based source of protein, which is essential to hair growth. They also contain a good amout of zinc, iron and biotin, which are all essential for optimal hair health.
    • Soya beans
      Soybeans contain spermidine which supplements the prolonged phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow.
  13. Whole Grains
    Whole grains are rich in biotin along with iron, zinc and B vitamins which are required for your hair to grow.
  14. Dairy Products:
    • It is rich in proteins and also one of the best sources of vitamin B12 for vegetarians. Milk, yoghurt, cheese are some of the options to consider.
    • Yoghurt: It has a good amount of Vitamin B5 and Vitamin D that are known to improve healthy hair.
  15. Fortified Food:
    Fortified breakfast cereal is a great choice. Cereals often contain a large part of your daily required nutrients per serving, though this varies between brands.

Read More: Top 25 tips to prevent hair growth