Nutrition for hair growth: diet for men and women

Edited by an expert:

Nadezhda Primochkina, nutritionist – 11/13/2020

Shiny, thick and strong hair is the dream of every woman. Unfortunately, harmful environmental factors, poor lifestyle and insufficient scalp care often lead to hair fragility and loss . Cosmetic care products do not always help correct the situation. It is impossible to have gorgeous hair without taking care of proper nutrition. What foods should you eat to keep your hair from falling out and to be thick?

What foods are good for hair growth?

Adequate nutrition is essential for healthy hair growth. The consumption of dairy and meat products, fresh fruits and vegetables, and herbs is essential.

Hair growth is ensured by proper nutrition

Important! In the winter-spring period, trichologists recommend taking special vitamin complexes, which is usually associated with seasonal vitamin deficiencies.

Advantages and disadvantages

Each diet has its own advantages:

• hair diet improves scalp and accelerates hair growth;
• it also has a positive effect on the body from the inside;
• the immune system improves, a person becomes more energetic and energetic;
• the condition of the skin and nails also improves;
• the abundance of permitted foods allows you to eat tasty, varied food without restrictions, while also losing weight;
• There is no need to give up your favorite foods and feel hungry.

And disadvantages:

• the disadvantage of a hair diet is that you should not expect instant results; it will take two or even three months;
• For people who are accustomed to eating fried, fatty foods, as well as sweets and flour products, such a diet may seem difficult.

What foods affect hair growth

Insufficient consumption of certain foods can lead to dry scalp, hair loss and brittleness. To maintain hair growth at the proper level, you need to pay attention to the intake of the following beneficial substances into the body:

We recommend reading: Chili peppers: benefits and harms, properties, how to eat them

1. Ascorbic acid. Vitamin C helps normalize blood circulation, which causes the awakening of dormant follicles. The substance contains apples, sweet peppers, cabbage, zucchini, sea buckthorn and tomatoes in significant quantities.
2. Biotin. Vitamin H gives hair shine and smoothness. With a deficiency of this component, there is a violation of the secretion of the scalp. Thus, increased dryness or oiliness of the skin occurs. Biotin includes kidney, chicken, liver, milk, beef.
3. Beta carotene. The vitamin has a positive effect on the condition of the bulbs. Its intake into the body promotes hair growth, prevention of hair loss, and normalization of the secretion of the sebaceous glands located in the skin. Nutritionists recommend including carrots, pumpkin, bell peppers, and spinach in your diet.
4. Tocopherol. Vitamin E increases the permeability of nutrients into the follicles and improves blood circulation. Products containing the component are suitable for both internal and external use. Vitamin E is contained in apples, nuts, and vegetable oils.
5. Thiamine. Vitamin B1 regulates metabolic processes. With a deficiency of the beneficial substance, hair becomes brittle and dry. Thiamine includes tomatoes, eggs and pine nuts.
6. Riboflavin. Vitamin B2 is involved in redox processes. The lack of a component is accompanied by a lack of shine, split ends and oily hair. The substance can be found in significant components in liver, meat, bran and greens.
7. PABC. Vitamin B10 intensively nourishes hair, prevents hair loss, and also improves curl growth. This component includes mushrooms, yolk, spinach, potatoes.
8. Cyanocobalamin. Vitamin B12 is directly involved in cell renewal. Insufficient intake of cyanocobalamin into the body causes impaired growth and brittle hair. Sources of the substance are beef liver, kidneys, fish.

We recommend reading: Potatoes: beneficial properties and contraindications

Important! The naturalness of the products and the absence of preservatives are essential.

Products for hair growth in men

Men often experience hair loss, which is not always due to genetic predisposition. Alopecia can be caused by poor diet and nutritional deficiencies.

Men need to pay attention to the following products that improve hair growth:

• salmon;
• eggs;
• milk, cottage cheese, cheese, fermented baked milk;
• leafy vegetables;
• legumes;
• olive oil;
• oatmeal;
• honey;
• nuts;
• chicken;
• Rye bread;
• beef liver.

Products for hair growth in women

Foods for scalp hair growth in women include:

• seafood (oysters, fatty fish, shrimp);
• beef, lamb;
• pumpkin seeds;
• spinach;
• kefir;
• eggs.

Fish

Sea fish is a source of protein and polyunsaturated fatty acids necessary for healthy hair. If they are deficient, the secretion of sebaceous secretions is disrupted, the scalp becomes dry or too oily, hairs begin to fall out, itching and dandruff appear.

Eating fish dishes at least 2-3 times a week will relieve these problems, because fish also contains potassium, zinc, phosphorus, iodine, copper, vitamins A, B12, E and D. The most valuable in this regard are salmon, pink salmon and trout. However, cheaper fish breeds are also beneficial for hair growth, for example:

• catfish;
• flounder;
• pollock;
• mackerel;
• sardine;
• tuna;
• hake.

Without exception, all seafood, to a greater or lesser extent, has a rich vitamin and mineral composition, which helps improve the condition of curls. Unlike meat and poultry, fish can be prepared in any way: boiled, stewed, baked or fried. At the same time, it does not lose its nutritional and healing properties. Only here you need to listen to the advice of nutritionists and use not sunflower, but olive or linseed oil for frying fish.

To prevent hair loss, improve overall well-being and prolong youthful skin, experts recommend drinking 1 tbsp every morning on an empty stomach. l. flax or hemp seed oils. This amount will be enough to satisfy the body's need for vegetable fats.

Products for scalp hair growth

A healthy diet for hair growth implies the need to include foods belonging to different groups in the diet. They ensure the supply of important components to the body.

Fatty fish and seafood

A diet for hair growth must include fatty fish and various seafood rich in omega-3. Lack of PUFAs causes dandruff and hair loss.

Sea fish contains:

• iron;
• phosphorus;
• AT 12.

The preferred cooking method is boiling, steaming or baking with a little olive oil.

Nuts

Eating nuts helps stimulate hair growth due to their zinc, protein and protein content. The most useful varieties include:

• peanut;
• almond;
• Walnut.

We recommend reading: What are the benefits of almonds, properties and contraindications

Since nuts are high in calories, they are not recommended to be eaten daily.

Greenery

The diet should include a sufficient amount of fresh greens. It is rich not only in vitamins, but also in iron and calcium. Nutrients help normalize sebum production.

The use of greens helps eliminate excessive dryness or oiliness of the hair.

Milk and dairy products

Hair growth requires dairy products, which contain vitamins, calcium and casein. The following products have significant nutritional value:

• fermented baked milk;
• kefir;
• cottage cheese;
• cheese;
• sour cream;
• curdled milk.

Attention! Whole milk is difficult to digest.

Kefir and sour cream are also suitable for use as masks

Seeds

Pumpkin seeds include the following beneficial components:

• vitamins D, E, A, K and C, group B;
• copper;
• zinc;
• iron;
• phosphorus;
• manganese;
• amino acids.

The growth of curls is ensured by the content of carbohydrates, proteins and fats, fiber

Flax seeds are rich in substances:

• essential oils;
• PNK;
• vitamins E, B, A.

Adding flax seeds and oil allows you to achieve the following effects:

• anti-inflammatory effect;
• smoothing and thickening curls;
• protection against splitting and fragility;
• bulb nutrition.

Legumes

These include such healthy foods as lentils, peas and beans, which are rich in:

• biotin;
• zinc;
• iron;
• vitamins;
• proteins.

To improve hair growth, it is recommended to consume 3 cups of legumes per week.

Meat and eggs

It is advisable to consume meat, such as chicken and turkey, at least 3 times weekly. The useful product contains iron, which saturates cellular elements with oxygen.

The optimal way to cook meat is boiling and exposure to steam.

Eggs include:

• vitamins A, D, B12;
• calcium;
• potassium;
• protein;
• biotin.

Attention! Heat treatment does not reduce the value of chicken and quail eggs.

Soybeans

The most effective foods for hair growth include soy. It is rich in potassium, iron, proteins and vitamins. These components promote hair growth.

Soy moisturizes the scalp, which gives shine to the hair.

Fruits and vegetables for hair growth

Citrus fruits are known to be sources of vitamin C. Grapefruits, tangerines, lemons and oranges improve iron absorption and collagen synthesis.

Among vegetables, carrots are the most useful. This root vegetable includes retinol in significant quantities. Vitamin A normalizes regeneration and enhances hair growth. The component improves blood microcirculation in the follicles, and phytoncides and essential oils have an anti-inflammatory effect on the scalp.

Carrot juice is also good for healthy hair

How to create a daily hair diet: useful tips

What should you eat for healthy hair?

Of course, healthy food. Everything that grows in the garden bed or trees, as well as fish, squirrels and clean water. Convenience foods, fast food, bad habits - food is not suitable for a healthy body, these are the worst enemies of healthy curls.

1. Hard cheese contains a lot of calcium, which keeps hair strong.
2. Sauerkraut removes toxins, which makes hair grow faster.
3. Avocado saturates dry skin with moisture and restores shine to hair. Berries allow hair to be strong.
4. Green tea tones the skin, including the scalp.
5. Lean more on freshly squeezed juices, they contain many vitamins that your curls need.
6. Porridge should definitely be in your diet. The most useful is buckwheat. It is also called “beauty grain”.
7. Eat fiber. It cleanses the intestines, removes waste and toxins, thereby making your skin, curls and nails stronger; instead of mayonnaise, season salads with olive oil and lemon juice. For taste, add spices - cinnamon, nutmeg.

These beneficial products for healthy hair are necessary for the entire body. After all, they saturate it with vitamins and essential minerals. Eat them always, and you will not only be healthy, but also beautiful.

Rules for using hair growth products

Proper nutrition for hair growth involves eliminating harmful foods from the diet:

1. Semi-finished products and fast food. This diet contains carcinogens and harmful fats. During the heat treatment, a significant part of the useful components is lost.
2. Salt. Consuming salt in large quantities interferes with the absorption of minerals and vitamins.
3. Carbonated drinks. These include sugar, additives and preservatives that have a negative effect on the hair.
4. Sugar. Excessive consumption of the product activates the synthesis of androgens and hair loss on the head.

Essential vitamins and microelements

Certain foods can normalize the condition of hair, restore natural beauty, improve the transport of nutrients to the hair follicle and enrich the diet with polyunsaturated acids. To strengthen the hair on the head, its composition must contain vitamins and microelements . Groups of vitamins:

• 
  B - responsible for strength, thickness, elasticity and shine. Nutrients in this class, especially niacin, regulate growth.

• E - regulates blood circulation of the hair follicle, nourishes and protects from ultraviolet radiation. Tocopherol adds a beautiful shine, a neat and well-groomed appearance to the strands.
• A - affects the structure, gives silkiness and softness. Retinol is of great importance for hair loss. The daily norm is 1000 mcg.
• C - increases iron absorption, improves blood circulation, stimulates growth.

Group of microelements:

• Zinc – prevents the formation of gray hair and hair loss.
• Phosphorus - saturates color and gives elasticity.
• Iron - strengthens hair, slows down the process of graying.
• Iodine - improves health and also regulates metabolism.
• Silicon - restores strength and durability.
• Calcium - affects structure and structure.
• Copper - slows down premature aging of hairs.
• Selenium - creates external protection from ultraviolet radiation and negative factors.
• Magnesium - gives elasticity to the structure.
• Sulfur - imparts strength and brilliance.
• Tyrosine (amino acid) - prevents the appearance of gray hair.

When creating a menu, it is important to balance foods to satisfy the body's basic needs. Following strict diets disrupts the life cycle of hair. Meals to improve hair condition should also include protein, fats and carbohydrates.

Protein and fats

The structure of the strands is half composed of protein, the basis of which is the amino acid cysteine. The most protein content is found in foods that are good for hair and skin, such as poultry meat, curds, soybeans, grains, fish and seafood. Another source is gelatin, which, consumed at least once a week, prepared in the form of fruit jelly, will strengthen bones, nails, joints and curls. There is a lot of protein in cereals - buckwheat, wheat, rice, as well as in eggs and cheeses. The recommended dose of protein food should be 1/5 of the daily diet.

Diet laws

1. To ensure that your body is supplied with a sufficient amount of zinc and fatty acids, you should add a handful of different seeds and nuts to the salads, yoghurts and muesli that you usually eat in the morning.
2. You can enrich yourself with vitamins from group B, silicon, and zinc if you add sprouted grains and algae to vegetables, first courses and side dishes.
3. It is advisable to “mix” salads from berries, citrus fruits, sweet peppers, leafy greens, beef meat, soft tofu cheese, legumes (this way you will nourish your body with vitamin C and iron).
4. You need to completely eliminate processed foods from your diet. And you can replace them with baked or boiled poultry, dietary fish, and seafood.
5. If you can’t deny yourself “snacks”, at least eat low-calorie ones.
6. You need to allocate at least 2-3 hours a week for physical activity. This will improve your blood circulation, which in turn will help your hair grow faster.
7. It is strictly forbidden to consume sweet pastries, carbonated drinks, any sauces (especially fatty ones), canned food and semi-finished products, wheat bread, salt, alcohol, coffee. You can't smoke either.
8. Meals should be fractional - you need to eat at least 5 times a day. It is necessary to maintain a break of 3-4 hours between different meals. Portions should be small.

Who shouldn't go on a diet?

Due to the fact that the diet becomes healthy and there are no forbidden foods, the diet, in principle, has no contraindications. The only obstacles are those diseases that require a special menu that is not similar to the hair diet method. And if in doubt, you can consult with your doctor (nutritionist, trichologist or therapist) before going on a diet.

Using a hair diet can not only improve its condition and accelerate growth, but also improve the health and functioning of internal organs. The main advantage is that the hair diet has no contraindications, so it can be used even by children and the elderly.