How does diet promote hair growth ?
Certain nutrients found in foods have a direct impact on hair growth. In addition to supporting and/or speeding up hair growth, they contribute to healthy, strong hair.
They can also prevent hair loss (alopecia or baldness).
Among the most important nutrients for hair growth are:
- les protéines (animales ou végétales)
- le fer
- le zinc
- les vitamines du groupe B (B3, B5, B6, B7)
- les vitamines C, D et E
- les acides aminés soufrés
Numerous studies have shown the link between diet and hair growth.
Also read | The 3 best hair supplements according to a pharmacist
In this study, for example, supplementation with iron and zinc helped stimulate hair growth.
If you notice slowed growth or even hair loss, it may be wise to add the following foods to your diet.
1. Seafood and shellfish
Seafood and shellfish have a high zinc content. This trace element directly contributes to hair growth. It participates in the synthesis of two proteins present in the hair fiber : collagen and keratin.
To support hair growth, eat oysters, mussels, shrimp, crab, or lobsters. Oysters alone contain 45 mg of zinc per 100 g.
How to consume them : once cooked, you can eat them as they are. They can also be incorporated into many recipes, served with salads, pasta, rice…
2. Spirulina
Spirulina is a cyanobacterium notable for a high iron content : 28.5 mg per 100 g. Like zinc, iron is one of the main constituents of hair.
On the one hand, it enables the synthesis of keratin, which ensures the structure of the hair fiber. On the other hand, it supports microcirculation at the scalp and the proper delivery of nutrients to the bulbs.
Its role is therefore very important. That is why an iron deficiency (or iron-deficiency anemia) is often implicated in alopecia or baldness.
Read also | The benefits of spirulina for hair
How to consume it : as a dietary supplement or sprinkled on salads, blended into a smoothie… It is also interesting for external use (hair mask, shampoo…).
3. Legumes
Legumes are one of the best sources of B-group vitamins. They notably provide vitamin B8, or biotin.
In addition to contributing to strong, shiny hair, it stimulates hair growth. To do so, it accelerates cell renewal and hair follicle renewal. It also promotes blood circulation in the scalp.
Also read | The benefits of biotin for hair
Don’t hesitate to vary legumes on your plate: lentils, chickpeas, dried beans, split peas…
How to eat them : cold or hot, in salads and even for dessert (cakes, cookies…).
4. Dairy products
Dairy products contain a specific type of amino acids: sulfur-containing amino acids. Among them are cysteine and methionine which are the most important.
By providing firmness and density to the hair, they fight alopecia. They also strengthen the hair fiber and, as shown by this study, promote the development of hair follicles.
How to consume them : You can vary your sources of dairy products by consuming milk, yogurts, cheese…
5. Arugula
Arugula (Eruca sativa) is cultivated for its leaves and eaten in salads. It contains many vitamins : pro-vitamin A (beta-carotene), B9, C, E, K…
With about 15 mg per 100 g, arugula is an excellent source of vitamin C or ascorbic acid. By stimulating hair follicles and microcirculation, vitamin C speeds up hair growth.
Furthermore, arugula is rich in antioxidants. These protect against free radicals that promote hair loss.
How to eat it : in salads or in a green smoothie, for example.
6. Dried fruits
Rich in omega-3s, dried fruits also provide vitamin E (or tocopherol). Antioxidant and restorative, it stimulates blood circulation and oxygenates the scalp. Vitamin E thus contributes to hair growth.
Treat yourself to almonds, hazelnuts, cashews… Brazil nuts are a good source of tocopherol with 5.33 mg per 100 g.
How to eat them : as they are, as a snack during the day, or added to your savory or sweet recipes.
7. Eggs
Eating eggs helps stimulate hair growth. They provide, in particular, vitamin D (0.94 µg/egg), essential for the creation of new hair follicles.
As shown by this study, vitamin D plays a major role in cases of alopecia or baldness.
How to eat them : hard-boiled, in salad, in an omelette… : eggs can be eaten in a multitude of ways.
