Best Diet for Hair Growth – Exercise and Diet Routine

Diet for Hair Growth

Best Diet for Hair Growth – Exercise and Diet Routine

Every one dream about long shiny, thick hair and to get them we use hair-care products, which promise that they will provide long thick and shiny hair. But due to high chemical content in the products, instead of having long thick and shiny hair, we start losing hair. Sometime we get fear that a day will come and we all will go bald. One of the major causes of this is bad lifestyle and habits like smoking, drinking, not doing exercise, fast food and using cosmetic products, which are harmful to our hair like hair coloring, using harmful hair spray, permanent hair straightening and curling and meager disadvantage is lack of proper nutrients.

Picking up the right food is really important for your hair as your hair are continuously growing from the root and are also being replaced. So, it is very important that your scalp and hair follicles health should also be improving each day, through nutrients as the follicles are supposed to constantly generate new hair. However, there are factors other than the nutrition that we take, which directly or indirectly determine our hair growth and health like age, health, hormones and genetics. Although, you can’t control the genetic and natural factors but you can still control your diet, which can do wonders with your hair and nail health.

Let’s talk about the benefits of best diet for Hair Growth:

  • A best diet or a balance diet can help to strengthen the hair follicles, therefore you see your hair start growing.
  • Vitamin D stimulates hair follicles to grow and vitamin D deficiency can lead to hair loss. Therefore, after including vitamins and other nutrients in your diet you will start seeing positive results with your hair growth.
  • Our hair is made up with keratin and keratin is nothing but protein so, including lot of protein in your diet will give you healthy hair.
  • Scalp issues like infections, dryness or oiliness can be benefited by having the right kind of food for hair.

So, let’s pick food for our best diet for hair growth so that it provides vitamins and nutrients to our hair and our hair looks healthy, thick, silky and shinier.

Best Diet for Hair Growth:
Diet for Hair Growth

Eggs are good source of protein and hair follicles as they majorly consist of protein and the yolk part contains biotin which is a type of B vitamin. Make sure you add eggs yellow part in your daily diet because the deficiency of protein and biotin can lead to hair loss, while healthy level of biotin may actually reverse conditions. Eggs are also a great source of vitamin D, which help your hair growth strong and shiny.

Egg also contains other nutrients, such as zinc, selenium and iron which are vital for hair follicle growth. This is why you should add egg in your daily diet for optimal hair growth and reduce hair loss.

Nuts & Seeds:
Diet for Hair Growth

Nuts and seeds are great source of omega 3 fatty acids, antioxidants, vitamins and minerals.

Walnuts, almond, hazelnuts, cashew nuts, pumpkin seeds, chia seeds, flaxseeds and sunflower seeds are all full of vitamin E, zinc, selenium and essential fatty acids all of which promote hair growth and other health benefits. Almonds and walnuts are rich source of biotin, vitamin E and omega 3, similarly flaxseeds and chia seeds are also great source of omega 3 fatty acids. Since your body can not produce these fats, you need to add all nuts and seeds in to your diet for hair growth. So, the hand full of these nuts and seeds in evening snack can multiply hair growth.

Diet for Hair Growth

Omega 3 fatty acid are good for hair, skin and eyes and as we all know that fish contains omega 3 fatty acid as well as vitamin D and a beat source of protein. Fish like salmon, tuna, mackerel and herring are great source of omega 3 and they provide natural source of oil to your body and scalp to boost the hair density, silky and strong hair.

Green leafy vegetables:
Diet for Hair Growth

All green vegetables are at the top of the list for hair growth but kale and spinach provide vitamin B, C and E as well as iron, nutrients and minerals. Iron deficiency means that oxygen and nutrients are not getting transported to hair follicles which can weaken your strand strength. Therefore, adding spinach and kale or other green leafy vegetables in your daily diet for hair growth is vital.

Diet for Hair Growth

We almost add lentils daily in our diet but we do not know how beautifully it cares to our hair. Lentils are great source of iron, protein, folic acid and magnesium. Adding 1 cup of lentils can fulfill your daily needs of iron. Since it is full of protein and biotin so it can prevent hair breakage and lentils are rich source of folic acid which can help make red blood cells, those red blood cells bring oxygen to your scalp to keep healthy hair.

Diet for Hair Growth

Yogurt is beneficial whether applying external or consumed internal, in both the condition. Yogurt is really good for hair growth, because it contains vitamin B5 and calcium can help you maintain hair growth and strengthen.

Diet for Hair Growth

Oatmeal are one of the best gluten free and whole grain sources. Oats are rich in fiber, iron, biotin, omega 3 fatty acid, anti-inflammatory properties, magnesium, potassium and polyunsaturated fatty acids, which stimulate hair growth and also make them healthier and thicker like never before. Biotin is eminent for cell proliferation by playing the key role in production of amino acids which are vital for hair growth.

Sweet Potato:
Diet for Hair Growth

Sweet potato contains beta carotene and your body turns beta carotene into vitamin A. it is very important to add vitamin A in your daily diet in moderate way. Vitamin A protect against dry and dull hair.

Diet for Hair Growth

Berries are super food for hair growth, colorful berries like blueberries, strawberries, raspberries and blackberries are full of antioxidants, vitamins and minerals. Berries are great source of vitamin C which circulates blood to your scalp and protect the hair follicles against free radical damage. So, include colorful berries in your daily diet for hair growth.

Raw Honey:
Diet for Hair Growth

Raw honey is full of vitamins, minerals and antioxidants and has anti-bacterial benefits which can cleanse and restore the health of your hair and scalp.

Diet for Hair Growth

Guavas are rich in vitamin C and vitamin C promote hair growth so you should add guavas to your diet for hair growth.

Diet for Hair Growth

Oysters are best source of zinc and we all know zinc deficiency can lead to hair loss. Zinc plays an important role in hair tissue growth and repair, it also help that oil glands around the follicles working properly. Deficiency zinc also causes deficiency of vitamin A and D, so including zinc rich food in your daily diet for hair growth.

Now, I hope you got an idea about the diet for hair growth and the ingredients that internally support the hair growth. This diet will for sure help your hair growth but a combination with some exercises can do wonders. It has been observed in many researches that diet and a supporting exercise plan may show you significant results when it comes to hair growth.

To understand this in most simple words I would say, when we do exercise, the blood flow in the body is stimulated. This results in better reach of the minerals and vitamins to various body parts, including the scalp, resulting in healthy hair follicles and in-turn better hair growth.

So, below are some basic exercises, which you should bring in your routine in order to see the wonders happening, along with the diet for hair growth.

Scalp Massage:
Diet for Hair Growth

A good scalp massage can stimulate the blood circulation, which may result in better health of follicles. But, make sure to be generous on your scalp so, use an oil which is rich in nutrients and apply with your finger tips in a circular motion. The hair massage should be as frequent as twice a week for best results. I would also recommend to add a couple of drops of Tea Tree oil to the oil of your choice, as it is said to have shown good results in hair growth, but be careful to not use it directly on your skin without dilution. If you are allergic, please check with a dermatologist before going into action.

Diet for Hair Growth

Jogging is supposed to be one of the best exercises, which result in release of harmful toxins from the body by sweating. Have you been undermining it when it comes to hair growth? This will also open up the pores in the scalp and reduce the toxins, which may result in good effects.

Pranayama: Kapalabhati, Anuloma Viloma and Sirsasana:
Diet for Hair Growth

Pranayama is one of the ancient Indian practice which has shown magical results in some cases but we have hardly seen any cases of side effects. These above-mentioned asanas will stimulate the blood flow towards the scalp which will not only reinforce growth of new hair but will also rejuvenate the damaged hair. These asanas also help in reducing the stress level significantly, which has been identified as one of the major causes of bad hair health.


Acupressure is a Chinese ancient alternative treatment methodology, which is time tested and widely accepted. The basic idea behind acupressure is to apply firm pressure on a specific body point to help curing a specific problem. It is very important to be applying right amount of pressure at right point for right amount of time to get best results. In this article I will refrain myself from writing about all the possible acupressure points to support hair growth but adding this link, which I feel is a good read to understand how acupressure can help hair regrowth.

Now that we have given you all possible information about the diet for hair growth and exercises as well, please do also check this article about some effective remedies to stop hair fall for better results.

Also, please do share your experiences with these tips or if you have any other tips to share.

Note: If you have any kind of allergies caused by any food items or externally applied items, please do consult a doctor before following a routine.

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