What can i eat to thicken my hair

Long, strong and shiny hair is almost everyone's dream yet not everyone is able to fulfill it. Of course, it's important to keep your scalp healthy, but it's also critical to pay attention to your diet. You can have dry, frizzy, smooth or silky hair - all these are signs of your inside health. Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong. We have enlisted some foods for hair growth, which you must definitely add in your daily diet. So, what is the best food for healthy hair that will help it to grow faster?

We've put together a list of the best foods for healthy hair. Eat your way to fuller, stronger hair:

1. Eggs Provide Protein

You hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Protein is the building block of hair and eggs are one of the richest natural sources of protein.

Best food for hair growth: Eggs

2. Spinach and Other Dark Leafy Greens Provide Iron

Iron is an essential mineral that your hair cells require. In fact, a deficiency of iron in the body may cause hair loss. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make your strands weak.

Also read: (10 Healthy Spinach Recipes)

Best food for hair: Spinach

3. Citrus Fruits to Get Your Dose of Vitamin C

Your body requires Vitamin C for iron absorption therefore; you need to add citrus fruits to your diet. Nutritionists recommend that one lime per day is enough to get your daily dose of Vitamin C. Just make yourself a chilled glass of nimbu paani (with honey or a healthy alternative to refined sugar) and you're sorted. You could also opt for oranges. Vitamin C is also required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth.

(7 Unbelievable Benefits of Grapefruit: Time to Stock Up)

Food for hair growth: Oranges

4. Nuts and Seeds for Omega-3 Fatty Acids

Omega-3 fatty acids nourish the hair and support thickening. Since your body cannot produce these healthy fats, you need to derive them from your diet. Almonds and walnuts are really high in Omega-3 fatty acids. Similarly, flaxseeds can serve as mid-meal healthy snack while also supplying the essential fats to your hair.

(8 Incredible Sources of Omega 3 Foods: More Than Just Fish)

Best food for hair: Almonds

5. Whole Grains to Obtain Biotin

Whole grains are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow.

Best food for hair: whole grain

6. Carrots are Rich in Vitamin A

Drink carrot juice every day for quick hair growth. The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth.

Also read: (7 Carrot Juice Benefits: Why You Need to Drink Up This Veggie)

Best food for hair: Carrots

7. Avocado Offers Vitamin E

Vitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. It also maintains the oil and PH levels balance which if exceeds can clog the hair follicles and stop hair growth. Avocado is great source of Vitamin E and it is also rich in the heart healthy monounsaturated fats. You can add it to your breakfast sald or blend it into a green smoothie.

(10 Best Avocado Recipes)

Best food for hair: Avocado

Iron

Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
More about iron-rich diets
Iron-rich vegetarian recipes

Vitamin C

Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts.

Omega-3

Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Include oily fish such as salmon, herring, sardines, trout and mackerel and plant sources like avocado, pumpkin seeds and walnuts.

Vitamin A

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

Zinc and selenium

Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.

Vitamin E

The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.

Biotin

Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.

Natural treatments

Make your own hair mask for a deep, nourishing treatment every two weeks. Whisk an egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage onto damp, clean hair and leave for 30 minutes before rinsing thoroughly.

Recipe suggestions...

An overall balanced diet is necessary for a healthy scalp and healthy hair. Try out some of the following tasty recipes to support your locks.

Legumes like kidney beans and lentils are sources of protein, iron, biotin and zinc:
Jerk chicken curry with beans
Pepper lime salmon with black-eyed beans
Basic lentils
Spinach, sweet potato & lentil dhal

Nuts are rich in zinc and selenium:
Spiced cauliflower with chickpeas, herbs & pine nuts
Baked aubergine stuffed with roast pumpkin, feta & walnuts with minted courgettes
Fig & walnut slice
Tropical treat

Beef is a brilliant source of protein and iron:
Chilli beef shepherd's pie
Thai beef stir-fry

Don't forget orange vegetables and dark leafy greens!
Pumpkin & parsnip cassoulet
Stir-fried curly kale with chilli & garlic
Orange, carrot & mint soup
Sweet potato & chicken curry

Boost your omega-3 with these fishy favourites:
Spicy salmon & lentils
Griddled tuna with bean & tomato salad
Warm mackerel & beetroot salad
Smoked mackerel, orange & couscous salad
Sardines with chickpeas, lemon & parsley

The hair cycle...

Each hair is attached to the scalp via a follicle. There are between 100,000 and 350,000 hair follicles on the human scalp. Each follicle grows its hair for an average of 1000 days (three years) and then rests for a period of around 100 days (three months) before being shed and a new hair begins to grow. This pattern of active growth followed by the resting period varies significantly from person to person and is influenced by age, diet and our state of health.

What is hair made of?

Hair is primarily made of a protein called keratin that also makes nails and forms the outer protective layer of skin. Each hair consists of three layers:

1. The cuticle - the outer layer, thin and colourless. It acts as the protective layer.
2. The cortex which contains melanin, which is responsible for hair colour.
3. The medulla, the innermost layer which reflects light.

Did you know...
...Whether your hair is straight or curly depends on the shape of the cortex. On average, blondes have more hair and redheads have the least.

Through thick and thin...

The length of hair that you are able to grow is controlled by the duration of the growing phase, which varies between individuals. We all lose some hair naturally each day when we brush, comb or wash it and as long as new hairs are being produced at the same rate as those falling out, there will be no difference in hair volume. However if the rate of shedding exceeds production the net result is hair loss or thinning.

A variety of factors can alter the normal hair growth cycle and cause temporary or permanent hair loss including medication, chemotherapy, exposure to chemicals and toxins such as nicotine, hormonal factors, thyroid disease, stress or nutritional factors.

Hair loss

We shed hair every day as part of our body's natural process. Hair loss can happen at any time of life for any number of reasons. When hair loss becomes a concern, it is important to determine the cause before seeking out the appropriate treatment.

Potential non-dietary factors for hair loss include:

• Age influences hair strength. As we grow older, there is a tendency for our hair fibres to become finer and shorter and we may experience hair loss or greying. It is normal for women to experience changes to their hair post pregnancy and as they enter the menopause.
• Genetic hair loss is the most common hair loss problem affecting men and women. The onset is usually during the mid to late 20s and is often unavoidable. Women experiencing baldness may want to consult a trained medical professional.
• Repeatedly losing and regaining weight can take its toll on your hair, causing it to become brittle and lacking lustre. Crash diets are often short in essential vitamins and minerals and over long periods of time this type of dieting will reflect in your hair.
• Hormonal imbalances including thyroid dysfunction can produce significant changes to hair growth and quality. Thyroid function can only be assessed by blood test. If you are experiencing considerable hair loss, please consult your GP.

A note on alopecia areata (AA)...

This condition can result in total loss of hair from the head and sometimes loss of body hair also, although most sufferers develop a few isolated patches of hair loss, which may correct themselves without any treatment. Since the cause is unknown, treatment is hard. Talk to your GP if you are concerned about hair loss.

This article was last reviewed on 4 July 2019 by Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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