Hair fall is the severe problems faced by millions across the world. Both men and women are affected with this hair issue. Though regular hair loss is common in both the genders, men are prone to baldness due to excessive hair fall. Once the hair fall is increased and you go bald, you face the need to regrow hair. It is indeed possible to stimulate hair regrowth by means of diet, scalp care and lifestyle changes. We will take a quick look at it in this article and learn how to regrow hair naturally.
Hair are made up of keratin protein, hence protein-rich food offers the best nourishment to your hair.
Vitamins offer potent antioxidants that help get rid of hair woes i.e., dryness, thinning and premature hair fall. Thus, a nutritionally dense diet strengthens your hair roots and helps in quick hair regrowth. We have compiled a complete list of the best foods that help regrow hair for men as well as women and make the hair healthy and stronger naturally.
Foods that Help Regrow Hair Naturally
We all know that protein is the building block of hair. Eggs are one of the best sources of this nutrient. They are a wholesome food that provides good amounts of key elements, such as zinc, iron, selenium, and sulfur. All of them are essential in hair growth.
If your body lacks any of them, then it shows up in the form of a dry scaly scalp and hair loss. To reap the maximum benefits of this food by adding it to your diet and applying it in the form of a hair mask. Lean meat and poultry are other protein-dense sources to include in the diet.
2. Pulses And Beans
Vegetarians have fewer options to add protein to their diet. Pulses and beans are the two foods that can help meet your daily protein requirement to a good extent. Eating them daily in permissible amounts will prevent hair breakage and promote hair growth.
Lentils are power-packed with iron, protein, biotin, folic acid, and zinc that are essential to restore the right amount of RBC in your body. It supplies the scalp with adequate oxygen and nutrients that make hair strong and less prone to breakage.
Shrimps are an abundant source of iron, proteins, Vitamin B12, and zinc that prevents breakage of hair.
Vitamin E is a very important vitamin both for skin and hair health. It is also a good antioxidant. This vitamin enhances blood flow to the hair follicles and nourishes them effectively. This vitamin prevents excess secretion of oil on the scalp that can clog the hair follicles and halts hair growth.
Furthermore, Vitamin E helps maintain the right pH on the scalp that provides the ideal conditions for hair growth. Avocado has an abundance of Vitamin E and monounsaturated fats. Include it in the form of salad or smoothie to regrow your hair fast.
Barley is another good source of Vitamin E that helps arrest the thinning of hair. It has plenty of copper and iron that increases RBC levels in the body. In this way, it makes your follicles strong.
7. Dark Leafy Greens
Hair cells are made of iron. The deficiency of this nutrient is the major cause of hair loss. Due to the lack of iron (hemoglobin), the blood is unable to transport adequate oxygen and minerals to the hair cells and follicles. This makes your hair strands fragile and prone to breakage. So, to adequately nourish these cells, you need to include foods that are high in iron.
One of the best examples is dark leafy green vegetables. Spinach is the best vegan-friendly iron source that prevents thinning of hair. It provides iron, folate, vitamins A, and vitamin C that boosts the synthesis of collagen and cross-linking of keratin fibers that happen in the production of hair fibers. By meeting the daily dietary requirement of this nutrient, you would notice a steady growth of healthy hair.
Prunes are a dense source of iron. Not just they enhance hair quality but also treats hair issues such as dryness, thinning, and discoloration of hair.
Iron is one of the most important minerals for hair growth. Dried fruits like raisins make an ideal snack that increases iron levels in the body.
10. Citrus Fruits
Vitamin C is a potent antioxidant that helps in fighting off inflammation that causes hair to fall. This antioxidant also improves collagen secretion in the body that makes your hair shaft stronger. Citrus fruits like lemon, oranges, Indian gooseberry, lime, strawberry, etc. are rich sources of Vitamin C.
Furthermore, Vitamin C also helps in the efficient absorption of iron in the body that, in turn, helps in the better nourishment of your hair follicles. By consuming citrus fruit daily, you can arrest hair fall and regrow new hair.
11. Whole Grains
Your hair needs B Vitamins or Biotin for the production of new healthy cells. This vitamin is essential to produce protein in the form of amino acids. Whole grains offer a nice blend of biotin, iron, and zinc that promotes hair growth.
12. Seeds And Nuts
Omega-3 fatty acids make your hair thick and adequately nourished. Seeds and nuts are the natural way to obtain healthy fats. Walnuts, hazelnuts, almonds, and cashew nuts, are the top four nuts that are loaded with Omega-3 fatty acids.
Walnuts are loaded in biotin, copper, and vitamin E. This nut offers natural protection to your hair from UVA and UVB rays of the sun. Walnuts prevent extensive damage and hair fall. The presence of copper helps retains the original color of hair and maintains its natural shine.
In the case of seeds, flaxseeds, sunflower seeds, and pumpkin seeds give you an ample supply of healthy fats. To regrow your lost hair and make them strong and healthy, start including these nuts and seeds as a mid-meal snack.
Lack of Vitamin A causes dry and itchy scalp. Carrots are not just healthy for the eyes, but also your hair. They have plenty of beta-carotene that converts into Vitamin A when it reaches the body.
Not many know, that hairs are composed of the fastest growing tissues than any other tissue in the body. Vitamin A accelerates the growth of these tissues. Drinking carrot juice daily promotes quick hair growth.
It helps the scalp to produce the right amount of natural sebum that keeps hair roots healthy and boost hair regrowth. Other foods rich in Vitamin A are pumpkin, yam, sweet potatoes, apricots, and mangoes.
Yogurt is a good source of calcium and Vitamin B5 that helps take the best care of your hair. Consume it or apply it topically to grow your hair fast. Also, include other sources of dairy products such as cottage cheese, and low skimmed milk.
15. Fatty Fishes
Fatty fishes such as salmon, tuna, sardines, and mackerel are a good source of proteins and omegs-3 fatty acids. They offer a natural oil source to the scalp and body. It makes your hair healthy from the inside and silky from the outside.
These types of fishes also provide vitamin D and other hair-boosting components like linoleum acid that nourishes the skin. It adds a layer of fat around the hair follicle and makes your hair thick. This leads to the healthy growth of hair.
Berries such as raspberries, blackberries, strawberries, and blueberries are a great source of Vitamin C. They boost blood circulation to the scalp and strengthen hair follicles that assist in the healthy growth of hair.
17. Bean Sprouts
You can also consume beans in the sprouted form. They are loaded with silica that helps in the effective processing of minerals and vitamins in the body. This helps in the quick growth of hair.
18. Nettle Extract
This is a Chinese herb that works by increasing blood circulation on the scalp. This leads to improved absorption of oxygen and nutrients by the hair follicles.
19. Horsetail Extract
This is a potent herb that has plenty of silica in it. It facilitates the absorption of the minerals and vitamins on the scalp that reverses hair loss.
Zinc is the most important mineral when it comes to hair growth. Oysters have plenty of zinc in them. Three ounces of it provides around 500 percent of the daily dietary dose of zinc. Oysters are also dense in protein.
21. Sweet Potatoes
Sweet potatoes are an abundant source of vitamins A and vitamin B6 and that makes them hair-healthy. An average-sized sweet potato provides around six times the daily dose of vitamin A. It supports sebum production on the scalp and accelerates hair growth in the body.
22. Red Bell Peppers
Red bell peppers are packed with vitamin C that promotes the synthesis of collagen fiber. This food helps in the efficient absorption of iron that helps in the effective nourishment of the hair. Half a cup of red bell peppers provides 95 mg of vitamin C along with iron, selenium, folate, and zinc, too.
Staying properly hydrated keeps your scalp hydrated. It helps provides natural moisture content to the hair. Try to drink a minimum of 8 to 12 glasses of water daily.
Useful Tips To Regrow Hair Naturally
Besides adding hair-healthy foods to your diet, some lifestyle tips will help promote hair growth.
- Stay away from hairstyle products, hairstyling iron, and chemical-enriched products such as sprays, gels, and mousse that cause a lot of damage to your hair strands. Exposure to artificial heat strips off the natural moisture from the hair and leaves them excessively dry.
- Oil the hair using natural oils such as olive oil, almond oil, coconut oil, or castor oil.
- Use natural/herbal shampoos or wash your hair with amla, and reetha.
- Do not do a crash diet as depriving your body of the necessary nutrients can deprive your hair from minerals, proteins, vitamins, and essential fatty acids that ultimately hinders its growth. It can cause a change in the structure of hair fiber structure, hair loss, change in pigmentation, etc.
- Try Aromatherapy. Massage with a combination of essential oils like rosemary, thyme, peppermint, lavender, and cedar. These oils when applied to the scalp stimulates the flow of blood to the follicles. This, in turn, leads to hair growth.
- Stop eating processed and packaged foods and drinks that contain artificial preservatives, synthetic colors, and flavors that harms the hair health.
- Drink only filtered water
- Stop use of chemical-based products for hygiene such as shampoo, body wash, deodorant, and hand-wash
- Stop taking antibiotics
- Eat only fresh local produce. Prefer organic products that are devoid of harmful chemicals. Freshly picked fruits and vegetables serve as a potent probiotic.
- Consume a probiotic supplement every day. Consult your doctor to suggest the best probiotic supplements for your hair growth.
- Add fermented food and beverages to your diet such as sauerkraut, kefir, kimchi, kombucha, etc.
- A healthy gut is an essential requisite for healthy hair. So, keeping your intestine clean is important to grow your hair. Fibrous foods like veggies and fruits provide healthy bacteria to the bacteria that helps efficient removal of waste from the body.
Use Homemade Shampoo to Regrow Hair Naturally
If you want to regrow hair and boost your hair health, then you should stop the use of commercially available shampoos. Here we are telling you the recipe for homemade shampoo. It contains five natural ingredients that suit all types of hair and hair objectives.
- half a cup of liquid castile soap
- two tablespoons of Maple syrup
- five to ten drops of Carrot seed oil
- ten drops of Castor oil
- five drops of peppermint oil
Preparation And Application Method :
Mix all the ingredients well. Take a little oil and pour it over wet hair. Massage into hair for two to three minutes. Rinse it off with plain water.
Benefits Of The Hair Regrowth Shampoo
1. Peppermint oil
This oil stimulates blood circulation on the scalp that nourishes the hair and boosts hair growth.
2. Carrot seed oil
Carrot seed oil effectively moisturize your scalp and hair. This oil is beneficial for dry, and brittle hair. It is an effective ingredient that helps stop hair loss. This oil eliminates toxins from the scalp. It is high in hair-boosting nutrients that make your hair strong. The anti-fungal properties in the oil prevent the build-up of fungus on the scalp.
3. Maple syrup
It is a highly powerful antimicrobial and antibacterial agent that keeps your scalp free from any infection. It soothes and nourishes the scalp.
4. Castor seed oil
This oil is touted for its hair growth potential. It possesses remarkable nourishment and hydrating properties. Due to which it is extensively used in the preparation of hair masks, hair serums, etc. It is used as a carrier oil in this recipe.
5. Liquid Castile Soap
This soap works as a gentle scalp and hair cleanser that prevents the build-up of dead skin cells on the skin.
Drink Hair Regrowth Smoothies
How you design your plate, determine your hair health. Here is a healthy smoothie recipe that is made with the best foods that promote hair growth. Drinking this hair stimulant smoothie not just boosts hair volume but also amps-up the shine.
The recipe comprises varieties of berries that help in the development of new hair follicles. This is an effective smoothie that is quick and easy to prepare. So, let us get started with its preparation.
- A cup of varieties of frozen berries (a cupful)
- 1 medium-sized ripe banana
- Two tablespoons of hemp protein and pea protein
- A teaspoon of Coconut oil
- A teaspoon of Almond butter
- 3 teaspoons of Mixed essential oils
- A tablespoon of mixed greens powder
- 1 tablespoon of soaked chia seeds
- 1 a probiotic capsule
- Coconut water to obtain the desired consistency
Benefits Of The Hair Regrowth Smoothie
Berries provide plenty of minerals, antioxidants, enzymes, and nutrients. They are easy to digest and provide the raw material that helps in the healthy growth of hair. These colorful berries are loaded with antioxidants that benefit your hair in varied ways.
Banana provides texture and a delicious taste to the smoothie. It also energizes the body that keeps you active throughout the day.
3. Pea and Hemp protein
These foods help in building keratin that helps in healthy strands of hair. Both these types of proteins are easy to digest, absorb, and used by the body.
4. Coconut oil
This oil provides high-quality fat, that aids in the digestion of the smoothie. The oil hydrates the scalp reduces itchiness and adds shine to your hair.
5. Almond butter
Almond butter adds thickness and flavor to the smoothie. It provides high-quality protein and fats that speeds up hair growth.
When Do You See A Doctor for Hair Regrowth?
The period when hair growth is maximum is between 15 years to 30 years. After this time, the growth of hair starts to reduce. The hair growth is the least after 40 years. While the natural speed of hair growth reduces with age, a diet rich in the following nutrients will encourage hair growth.
- Vitamins A, C, D, and E
- Omega 3 and Omega 6 fatty acids
- B vitamins
- Zinc, and
If even after changing the diet, you do not see new growth of hair, then you should consult a dermatologist. This is because it could be a sign of an internal disease. These includes:
- an under-active thyroid,
- an autoimmune condition like lupus,
- a liver issue,
- telogen effluvium
These diseases will need a more multi-layered treatment approach.
Nutrition plays an important role when it comes to improving overall hair health and hair growth. If you are experiencing hair fall, fragile and frizzy hair, then you should pay attention to your diet. Supply the above nutritious foods to your body and maintain scalp hygiene to see tremendous results.
Though hair regrowth is a slow process, simple dietary modifications and their consistent implementation will get you excellent results in just a few months. You will notice that your hair will soon begin to regrow and you will get a head full of healthy and strong hair.