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Top 10 healthy foods for hair growth and density

The appearance, elongation rate, thickness, and shine of hair are signs that are mostly determined by nutrition. Masks, shampoos, serums give a short-term effect because, without a certain set of vitamins, minerals, and acids acting from the inside, it is impossible to achieve positive changes. This issue is solved by introducing hair growth products into the daily diet.

A balanced, nutritious diet will help maintain hair density, length, and shine. Strict diets lead to a lack of nutrients, and this causes brittle and dry hair. For example, zinc increases the absorption of vitamins with minerals, participates in the processes of cell renewal. When this trace element ceases to flow, the hair begins to thin out profusely.

Groups of useful hair products:

  • seafood, fish – rich in phosphorus, iodine, zinc, Omega-3;
  • poultry meat is the main source of easily digestible protein, iron;
  • dairy products – suppliers of calcium, casein, B vitamins;
  • greens, leafy vegetables – contain magnesium, iron, vitamins C, A;
  • nuts, seeds – give selenium, zinc, fatty acids, and tocopherols;
  • legumes – sources of biotin, vegetable protein, zinc;
  • vegetables – supply magnesium, potassium, vitamins B and A, fiber;
  • vegetable oils – saturated with omega-3 acids and vitamins.

It is recommended to remove harmful products for hair growth: fast food, convenience foods, sugar, and carbonated drinks. White bread, cereals, and quick breakfasts, chocolates, pastries are also banned. It is better to limit caffeine in any form, as it interferes with the absorption of zinc, potassium, vitamins B, and C. For scalp health, it is also better to exclude fatty dairy products.


Why it is good for hair: Source of Omega-3 acids. With a deficiency of the element, dryness of the scalp, itching, loss, split ends are observed. Fatty fish are rich in antioxidants, vitamin B12, iron, and phosphorus – nutrients, acting in a complex, are responsible for beauty, health, and the density of curls.

What else is the benefit of the product: Healing the heart with blood vessels, improving sleep, bone density, and normalizing the central nervous system. The blood composition and muscle mass are maintained, inflammation is stopped, metabolic processes are accelerated.

Approximate norm: You can only 1-3 times a week, portions from 150 to 200 g.

Fatty fish


Why it is good for hair: It contains a lot of protein, vitamins B and A, phosphorus, iron, selenium, and zinc. Regular intake of substances will protect from early and profuse hair loss, restore the elasticity of the curls. The Omega-3 content of this product is low for thick hair, but shrimp still helps to reduce breakage and dryness.

What else is the use of the product: Acceleration of metabolism, increased leptin in the blood, the prolonged feeling of satiety. Skin rejuvenates, wrinkles are smoothed out, age spots disappear. Shrimp is useful for the heart, blood vessels, central nervous system.

Approximate norm: No more than 2-3 times a week, portions no higher than 100 g.



Why is it good for hair: It contains a complete protein, iron. If the body lacks these elements, then hair loss develops. Products have a beneficial effect on hair growth, as they strengthen the bulbs. Iron, which is contained in meat, carries oxygen with red blood cells to cells, including the scalp.

What else is the product useful for Strengthening bone tissue, supporting or gaining muscle mass, preventing anemia, normalizing the central nervous system. Substances from meat are involved in the synthesis of thyroid hormones and strengthening the immune system.

Approximate norm: Optimally 3-5 times a week for 150-250 g.

Red meat


Why it is good for hair:  Sources of protein, vitamins A, D and B12, zinc and selenium, biotin. Lack of nutrients leads to follicle weakness. This product for thick hair also eliminates split ends, makes strands soft, silky, and shiny, accelerates growth, relieves itching, and dandruff.

What else is the use of the product: Normalization of glucose and triglycerides in the blood, support of the functions of the liver, brain, heart with blood vessels. Improves the digestibility of calcium, strengthens bones, strengthens the immune system, restores sleep.

Approximate rate: 1-2 whole eggs per day, up to 10-14 pieces per week.

Chicken eggs


Why it is good for hair:  In the composition of selenium, zinc, iron, and calcium, acids, vitamins B and E. Bran nourishes hair follicles, softens the scalp, eliminating itching and inflammation, and reduces hair loss. Additionally, excessive fat content is eliminated, silkiness returns, strands are leveled.

What else is the use of the product: Normalization of digestion, metabolism of cholesterol and lipids, stabilization of glucose. The intestinal microflora improves, and the gastrointestinal tract is cleared of harmful substances, hormones are regulated.

Approximate norm: 15-25 g is enough per day, per week – from 100 to 180 g.



Why it is good for hair: The root vegetable is rich in vitamins C, E and A. Nutrients strengthen the hair shaft, improve blood circulation, and support the follicles. A healthy shine, color, and firmness return, brittleness with dandruff go away. Among the best products for hair growth and strand health.

What else is the benefit of the product: Stabilization of cholesterol metabolism and the balance of intestinal microflora, support of the vision, prevention of anemia. Bone tissue becomes denser, pressure decreases, cell regeneration is accelerated.

Approximate norm: 100-200 g daily, up to 1.5 kg per week comes out.



Why it is good for hair:  Saturation with fatty acids, vitamins A, E and B group, calcium, protein. The ingestion and assimilation of nutrients are correctly balanced, shine returns, elongation is stimulated. Use products for thick hair, getting rid of dandruff, skin restoration.

What else is the use of the product: Regulation of blood composition, support of the immune and nervous system. Digestion improves, a feeling of satiety comes.

Approximate norm: You can eat up to 30 g per day, and no more than 200 g per week.



Why it is good for hair: Supply of fatty acids, vitamins E and A, selenium with zinc, calcium. The natural shine of the hair is restored, fragility is reduced, the number of follicles is maintained. The product is especially useful for hair growth, protecting the scalp from free radicals, and combating hair loss.

What else is the use of the product: Support of vision, the health of the heart with blood vessels and immunity, prevention of diseases of the oral cavity, intestines. The absorption of nutrients is improved, bone strength is increased, and toxins are eliminated. The hormonal background and the functions of the central nervous system are balanced.

Approximate norm: Ideally 0.5-1 fruits per day, up to 7 pieces per week.



Why it is good for hair: Source of iron, folic acid, vitamins A and C. Supports the production of sebum, which hydrates the scalp. Erythrocytes begin to carry oxygen to cells better, follicles become stronger. Therefore, the hair growth product is ideal.

What else is the product useful for Protecting cells from destruction, supporting vision, bone health, immunity, and digestion. Sugar and metabolic process are normalized, blood vessels are strengthened, the central nervous system calms down, and body weight decreases.

Approximate norm: Enough 100 g per day, 700 g comes out per week.



Why it is good for hair:  Saturation with protein, vitamins B12, B2, magnesium, and calcium. The root system is strengthened, damaged, dried areas are restored, and split ends are eliminated. A product is used to thicken the hair, as blood circulation is accelerated, the bulbs are nourished.

What else is the use of the product: Improving the digestive process, the balance of intestinal microflora, fighting infections, strengthening the immune system. Bones, teeth become stronger, metabolism accelerates, sleep is normalized.

Approximate norm: 200-250 ml daily, no more than 2 liters per week.


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