7 Essential Nutrients for Hair Growth and Healthy Foods List

Your hair care regime begins with the nutrients you are consuming through your diet. Medically Reviewed by Dr. Shruti Chavan, MBBS

You, like your body, require certain nutrients for hair development. A certain complement of nutrients is required for healthy hair. Unfortunately, no hair care treatments or procedures can help if the hair lacks the nutrients it needs to thrive. Nutrients such as vitamins, minerals, proteins, and polyunsaturated fats, on the other hand, can stimulate hair follicles, increase hair growth, and enhance hair density. This article discusses the seven nutrients that assist maintain and protect the health of your hair. Keep scrolling for more answers!

7 Best Hair Growth Nutrients (With Foods List)

1. Amino Acids and Proteins

Keratin protein is the building block of hair. And amino acids are the components of proteins. Sulfur amino acids, like as cysteine and methionine, are precursors to the production of keratin hair protein.

Cysteine influences the pace of hair development and the diameter of the hair shaft. L-lysine, on the other hand, is found inside the hair root and is responsible for the form and volume of the hair.

To maintain your hair healthy, take 0.8-0.9 grams of protein per kilogram of body weight.

Here are several protein sources:

Plant Sources of protein – Lentils, kidney beans, garbanzo beans, peas, broad beans, soybeans, edamame, pumpkin seed, sunflower seed, sesame seed, buckwheat, hulled barley, barley groats, brown rice, graham bread, rye whole-meal bread, pistachio, almonds, walnuts, pecan, and peanuts are all good sources of plant protein.

Animal source of protein – Chicken, turkey, fish, veal, beef, eggs, cottage cheese, and yogurt are all good sources of animal protein.

2. Omega-3 PUFA

Omega-3 PUFAs (Polyunsaturated fatty acids) (EPA and DHA) aid in inflammation reduction and hair follicle development cycle improvement. According to a 2018 study, mackerel-derived fish oil (high in omega-3 fatty acids) can enhance hair development by triggering the anagen (growth)phase of hair follicles. Another research found that arachidonic acid (an omega-6 PUFA) promoted hair development by boosting growth factor expression and activating hair follicles.

Salmon, tuna, mackerel, sardines, flax seeds, olive oil, walnuts, and wheat sprouts are all good sources of omega-3 fatty acids.

3. Antioxidants

Oxidative stress can be caused by inflammation, UV radiation, and an unhealthy lifestyle.
Antioxidants aid in the reduction of oxidative stress and its impact on hair development and aging. Consume foods high in vitamins A, C, and E, which have antioxidant effects to help scavenge the harmful free oxygen radicals and reduce oxidative stress.

Pumpkin, carrot, beetroot, tomato, broccoli, eggs, oranges, lime, melon, watermelon, grapefruit, nuts, seeds, and olive oil are all high in antioxidants.

4. Vitamins

Vitamins are necessary nutrients for the development of hair. They can aid in the treatment of non-scarring alopecia or female pattern hair loss. Vitamins for hair growth include;

• Biotin (Vitamin B7)

Biotin is a vitamin B7 that is essential for normal hair and nail development. According to one research, 38% of women who complained of hair loss lacked biotin. Biotin deficiency can be caused by genetic causes, digestive issues, smoking, and heavy alcohol intake. Biotin levels can also be reduced during pregnancy and breastfeeding. And it is one of the vital vitamins for hair growth.

Egg yolk, hog liver, beef, chicken, white mushroom, cheese, yogurt, cow milk, oats, wheat germ, tomato, lettuce, potato, spinach, carrot, and apple are all good sources of biotin.

• Vitamin B6 and B12

According to research, vitamin B6 can help minimize alopecia(hair loss in females).

In addition, a lack of vitamin B12 may result in hair loss. As a result, getting enough vitamins B6 and B12 can help decrease hair loss and support healthy hair development.

Eggs, fish, chicken, turkey, milk, cereals, beans, spinach, and potatoes are good sources of vitamins B6 and B12.

• Pantothenic Acid (Vitamin B5)

Pantothenic acid (vitamin B5) is essential for hair development. It contains anti-inflammatory qualities, protects and controls the sebaceous glands, hydrates the hair strands, and speeds up the production of melanin. According to research, the combination of calcium pantothenate (calcium salt of vitamin B5) and zinc sulfate helps women reduce hair loss. It can also be used to prevent and cure graying hair.

Eggs, liver, soya, mushrooms, milk, beans, whole grains, and green vegetables are all good sources.

• Vitamins B1, B2, and B3

Hair loss can be caused by a lack of vitamins B1 (thiamine), B2 (riboflavin), and B3 (niacin). These vitamins are essential for hair follicle growth and the prevention of premature hair loss.

Pork, beef, chicken, turkey, fish, liver, soy products, broccoli, spinach, asparagus, grains, legumes, nuts, seeds, and cereals are all good sources of vitamins B1, B2, and B3.

• Folic acid (Vitamin B9)

Folic acid or folate deficiency is frequent in alopecia areata patients. Hair loss can be reduced by eating folic acid-rich meals or taking nutritional supplements.

Spinach, lettuce, turnip, broccoli, asparagus, edamame, lentils, avocado, mango, oranges, and pecans are all good sources of folic acid (Vitamin B9).

5. Minerals 

A correct amount of minerals that play a part in the hair’s growth and reduction of hair fall is required for healthy hair growth and reduction of hair loss.

• Iron

Women are prone to iron deficiency. It is also associated with hair loss. Iron-rich diets and iron supplements, on the other hand, can assist in curing this problem.

Beef, pork, beans, prunes, dates, apricots, dark green vegetables, and iron-fortified cereals are all good sources of iron.

• Copper, Magnesium, and Selenium

Selenium, magnesium, and copper may be beneficial in lowering the risk of alopecia areata. These minerals are also essential for thyroid hormone synthesis and the prevention of hypothyroidism, which is associated with hair loss.

Copper, Magnesium, and Selenium Meat, liver, cod, tuna, shellfish, eggs, milk, spinach, legumes, nuts, seeds, whole grains, and chocolate are all good sources.

• Zinc

Zinc levels have been observed to be decreased in persons suffering from alopecia areata. Zinc is an enzyme activator that has an effect on the hair cycle. Its shortage can cause sluggish hair development, brittleness, and hair loss.

Meat, crab, lobster, poultry, beans, almonds, milk, cheese, whole grains, and cereals are all good sources of zinc.

6. Trace Elements

Trace elements such as calcium and iodine are also important for hair development. Calcium is essential for hair follicle stimulation, while iodine aids in the correct functioning of the thyroid gland.

Fish, seaweed, shrimp, yogurt, milk, cheese, green leafy vegetables, calcium-fortified drinks, cereals, and iodized salt are all good sources of calcium and iodine.

7. Fluids

Hair growth is also affected by fluid consumption. Drink at least 1.5 liters of water each day. You can also increase your fluid intake by drinking juice, soup, tea, or coffee.

Consuming these essential nutrients can enhance your hair’s health, reduce hair loss, and encourage hair growth. Can hair supplements, on the other hand, achieve the same thing? Let’s scroll further to see if supplements can be that efficient.

How Efficient are Hair Supplements?

Yes. Consult a dermatologist and use hair supplements if you have a hectic lifestyle or a nutritional deficiency. Iron, folic acid, omega-3, and multivitamins are examples of hair supplements you need a prescription for.

Click here to see a list of hair supplements that can help prevent hair loss and promote hair growth.

Some of the most important elements for hair development include minerals, vitamins, proteins, and polyunsaturated fats. Consumption of antioxidants, minerals, trace elements, and liquids is also important for hair development. Lentils, sunflower seeds, brown rice, walnuts, peanuts, chicken, fish, beef, salmon, tuna, olive oil, grapefruit, watermelon, white mushroom, and egg yolk are good sources of these nutrients. Including these items on a daily basis in your diet Including these nutrients on a regular basis in your diet promotes hair development. Some folks may also be administered hair supplements. However, do not attempt to take them on your own. Do not self-medicate for this purpose.