Hair food – Great Food for Great Hair

Have you ever considered how your diet impacts the health and growth of your hair? 

Hair grows on average around 1-1.5 cm (3/8 – 9/16 inch) per month. As we age some follicles can stop producing hair, which is how baldness or hair thinning may occur. How fast it grows depends on many factors, including age, health, genetics, and diet. 

You can’t influence some of these, but you can change your diet to a healthier one. Eating foods that are rich in essential nutrients as hair food can boost its growth a lot. What we eat can have a huge effect on hair health too. So can a lack of essential nutrients such as vitamins A, C, D, and E, zinc; B vitamins; iron; biotin; protein; and essential fatty acids. Not having enough of these may slow down hair growth or even cause hair loss.

Why Diet Matters: Deficiency and Scalp Health

Nutritional deficiencies can severely impede hair health, potentially slowing growth or even causing hair loss. Key vitamins and minerals often linked to healthy hair include Vitamins A, C, D, and E, zinc; B vitamins; iron; biotin; protein; and essential fatty acids.

Gut health and scalp health

There is established evidence from numerous independent research studies about the connection between gut health and skin and scalp health.* A balanced bacterial gut microflora (ecosystem) provides you with 1) strong immunity, 2) the best use of nutrition from food for your organs, including your skin, and 3) the optimum defense system via your bloodstream to the skin cells (scalp) and other sites.

A balanced gut microbiome is vital as it:

1. Supports strong immunity.

2. Ensures the optimum use of nutrients from food by all your organs, including your skin and scalp.

3. Maintains a strong internal defense system that reaches your scalp cells via the bloodstream.

Since the vitamin and mineral content of any food varies based on its growth, preparation, and your individual needs (age, gender, lifestyle), always consult a nutritionist for personalized advice on the optimal quantities of hair food for your diet.

* “The Gut Microbiome as a Major Regulator of the Gut-Skin Axis.” O'Neill, C. A., Monteleone, G., McLaughlin, J. T., & Street, M. E. 2016. https://www.frontiersin.org/articles/10.3389/fmicb.2016.00945/full 

 

The Best Food for Hair Growth

To start with, here are the top categories of hair food that provide the necessary building blocks for vibrant hair:

Protein

Hair is primarily made of protein, making it an essential hair food. Deficiencies can lead to brittle, weak, or dry hair, and severe lack of protein may cause hair loss.

• Sources: Lean meats, chicken, fish, dairy products, and eggs.

• Vegetarian Sources: Legumes (peas, beans, lentils), nuts (almonds, walnuts, pistachios).

Iron & Vitamin C

Iron is crucial because it helps carry oxygen to your hair follicles. Pairing it with Vitamin C significantly increases its bioavailability (how well your body can absorb it).

• Iron Sources: Meats, chicken, fish, lentils, and leafy green vegetables (spinach, kale, and broccoli).

• Vitamin C Sources: Blackcurrants, blueberries, guava, kiwifruit, oranges, lemons, papaya, strawberries, and sweet potatoes.

Biotin (Vitamin B7)

Biotin is a critical hair food, as it helps with the production of keratin, the protein that makes up your hair.

• Sources: Eggs, whole grains, and liver.

Omega-3 Fatty Acids

These healthy fats are necessary for scalp health and reducing inflammation, which can impair hair growth.

• Sources: Fatty fish (salmon, sardines, trout, herring, mackerel).

• Plant Sources: Avocado, pumpkin seeds, and walnuts.

Zinc

Zinc plays a role in hair tissue growth and repair and helps keep the oil glands around the hair follicles working properly.

• Sources: Oysters, beef, eggs, cereals, and whole grains.

Vitamin A

This vitamin is a great hair food, as it’s necessary for cell growth, including hair cells, and helps the skin glands make sebum, an oily substance that moisturizes the scalp.

• Sources: Orange/yellow colored vegetables high in beta-carotene (which the body converts to Vitamin A), such as carrots, pumpkins, and sweet potatoes.

Selenium

• Sources: Brazil nuts, oysters, tuna, and sunflower seeds or oil.

Vitamin E

• Sources: Nuts (almonds, walnuts) and seeds (sunflower seeds), which are also rich in B vitamins, zinc, and selenium.

Amplifying Growth with a Hair Growth Serum

As we age, our bodies naturally become less efficient at producing the necessary proteins to stimulate cellular activity, including hair growth and skin rejuvenation. Just as we supplement our diets, we can topically boost our body’s regenerative processes.

Skinara® Hair Growth Serum incorporates recent advances in hair follicle science, utilizing 350+ different growth factors to help encourage healthy hair rejuvenation. This cutting-edge, natural solution delivers these essential cell growth factor proteins directly to the scalp, working in the same way as your internal hair food—by supporting and stimulating cellular activity.

You can use the Skinara® Hair Growth Serum in the comfort of your home, either alone or to amplify the effects of other hair growth treatments.

 

Try out our Hair Food Recipes!

Ultimate Power Salad with Citrus-Berry Vinaigrette

This recipe is packed with leafy greens, lean protein (or plant-based alternative), healthy fats, nuts/seeds, and a vibrant, Vitamin C-rich dressing.

1. Prepare the Vinaigrette: In a small blender or food processor, combine 1/4 cup of whole strawberries or blackcurrants, the juice of half a lemon, 1/4 cup of fresh orange juice, 2 tablespoons of extra virgin olive oil, and a pinch of salt and pepper. Blend until smooth. Taste and adjust for tartness/sweetness.

2. Prep the Salad Base: In a large bowl, lightly massage the chopped kale with a spoonful of the vinaigrette until slightly tender (about 1 minute). Add the spinach and finely chopped raw broccoli.

3. Assemble the Toppings: Top the greens mixture with shredded chicken or cooked lentils (or both), cooked whole grains, sliced avocado, orange segments, guava chunks, the remaining whole berries, toasted walnuts, and pumpkin seeds.

Serve: Drizzle the remaining vinaigrette over the top and gently toss just before serving.

Beta-Carotene & Iron-Rich Super Bowl (Cooked Dish)

1. Roast the Vegetables: Toss the sweet potato, carrots, and pumpkin cubes with a small amount of oil, salt, and pepper. Roast in a hot oven ($200^\circ C / 400^\circ F$) for 25-30 minutes until tender and slightly caramelized.

2. Prepare the Base: Cook the wholegrain rice or barley as per package instructions.

3. Sauté/Stew: In a large pan, brown the diced beef and / or sauté the small pieces of liver with a little onion/garlic. Add the cooked lentils and a splash of low-sodium broth or water to create a sauce base.

4. Combine & Wilt: Stir in the roasted beta-carotene vegetables and the shredded kale or broccoli. Cook until the greens are wilted (about 3 minutes). Flake in the sardines or mackerel and gently combine.

Serve: Spoon the mixture over the wholegrain rice or barley. Top with crushed Brazil nuts and, if using, a few chopped oysters for a powerful zinc boost.

High-Protein Whole-Grain Berry & Nut Toast

1. Prepare the Toast: Toast one or two slices of whole-grain bread.

2. Cook the Eggs: Scramble two eggs with a pinch of salt and pepper, or fry them to your preference.

3. Assemble the Base: Lightly mash half an avocado on one slice of toast. Drizzle with a tiny squeeze of lemon juice and a sprinkle of lemon zest.

4. Layer and Top: Place the eggs on the second slice (or on top of the avocado). Arrange sliced kiwi, papaya, and whole blueberries/strawberries over the eggs and / or avocado.

Finish: Sprinkle generously with chopped walnuts and sunflower seeds. A touch of sweetness from the fruit perfectly balances the savory egg and rich avocado.

Disclaimer: This blog provides general information and recipes for educational purposes only. It is not medical advice. Consult a healthcare professional before making health or dietary changes. Individual results vary. Use at your own risk.