When it comes to hair growth, choosing the right shampoos, conditioners and other hair care products is only half the battle. After all, it doesn't just matter what you put on your body, but also what you put in it. That's why your hair care and beard care routine should actually start in the grocery store. If you want to achieve luscious locks, it's important to invest in the best foods for hair growth.
It's time to get creative and try out some new recipes in the kitchen to make your hair growth process a little more fun. To get things started, here at Zeus Beard, we compiled a list of the vitamins and minerals you need to grow healthy hair and the best foods for hair growth.
You need Vitamin A, so best foods for hair growth are...
Carrots
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Sweet Potatoes
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Our bodies naturally produce free radicals, which can be damaging to normal cell and hair growth. Consuming foods with Vitamin A will help halt the production of free radicals, restoring hair's shine. In addition, Vitamin A also helps increase blood circulation and the production of sebum oil on the scalp, which aids healthy hair regeneration.
You need Omega-3 Fatty Acids, so best foods for hair growth are...
Salmon
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Almonds
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Despite not being naturally produced by the body, Omega-3 fatty acids are still worth seeking out and adding to your diet. Furthermore, the fatty acids help reduce breakage and inflammation by nourishing hair follicles. This not only promotes healthier hair for the future but also fights existing problems associated with hair loss.
You need Vitamin C, so best foods for hair growth are...
Limes
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Sweet Peppers
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First off, Vitamin C works well to clean your hair and reduce breakage. The citrus works well to strip away any mineral build up on the surface of your hair, allowing it to retain moisture better. In turn, this will make your hair shinier, softer and more resistant to tangling.
While oranges are typically the fruit people think of when they hear Vitamin C, limes and sweet peppers are more effective sources. For instance, one lime offers your daily Vitamin C needs, while one sweet pepper offers 5.5 times as much Vitamin C as an orange.
You need Iron, so best foods for hair growth are...
Spinach
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Red Meat
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Iron is responsible for Hemoglobin production in your blood. Without it, the blood cannot effectively deliver oxygen to your cells that are necessary for hair growth. Mixing foods from the Vitamin C category with high-iron foods also proves effective because Vitamin C helps blood absorb more iron. Together, they build thicker, fuller hair.
You need Protein, so best foods for hair growth are...
Eggs
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Soybeans
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Each strand of your hair consists of protein fiber, making protein essential to hair growth. When you don't consume enough protein, your hair has to ration its supply. One of the first places your body naturally cuts off is your hair follicles. In doing so, you will likely experience breakage and brittle strands. Adding eggs to your diet is especially useful because they are not only high in protein but also in biotin and zinc.
You need Vitamin D, so best foods for hair growth are...
Shrimp
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Cheese
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Vitamin D3 deficiency has been linked to hair loss. Moreover, Vitamin D is essential to the body, responsible for helping it absorb Calcium, which builds strong teeth, bones and hair. Dairy products like milk and cheese offer one option to add more Vitamin D to your diet. On the other hand, fish products like 3.5 ounces of shrimp provide a third of your daily needs.
To get the other portion of your daily Vitamin D quota, head outside. Sunlight also aids Vitamin D production and absorption.
You need Biotin, so best foods for hair growth are...
Lentils
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Cauliflower
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Understanding how biotin leads to hair growth requires understanding the proteins your hair consists of. For instance, hair is largely composed of the protein keratin, which is made up from amino acids. If you take it back one step further, amino acids are a result of cell enzymes reacting with biotin. This relation dictates a direct connection between the amount of biotin in your body and the appearance of your hair. Without enough, you will be left with dull, weak strands.
You need Zinc, so best foods for hair growth are...
Pumpkin Seeds
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Oysters
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Zinc is a mineral that aids both hair growth and repair. Foods provide zinc in small doses but this may actually be healthier for your body. Furthermore, not enough zinc can cause hair loss but too much zinc can also have the same effect. It is advised that adult men have around 11 milligrams a day, while women should consume eight. Oysters are one of the best food sources recommended to achieve this balance.
You need Vitamin E, so best foods for hair growth are...
Avocado
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Broccoli
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Vitamin E does a little bit of everything when it comes to hair, which is why it is often included in hair care products. Not only does it reduce dryness but it also repairs damaged hair follicles and reverses signs of aging.
To really maximize your Vitamin E intake, don't just spread avocado on your toast. You can actually spread some on your hair too. No, this doesn't mean hacking at an avocado from the store and wiping green gunk on your tresses. Instead, try products that include avocado oil to give your hair some added protection.
