Article # 372. What to Eat & Drink for Hair Growth

Many people assume hair growth and loss is strictly related to genetics. Although your genes do play a role on your rate of hair growth and loss, so does your diet. Following a healthy diet will help to keep your hair in its healthiest condition. A well-balanced diet helps maintain the rate at which your hair grows, its strength, shine and even color. Eat a well-balanced diet, containing foods form each food group, to help your hair grow long and strong.

Hydration

Like other organs in your body, your hair also can suffer from dehydration. Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

If you feel you aren't getting enough water try replacing some of your normal beverage choices with water. For example, skip a soda and have a glass of water. You can flavor with lemons or cucumber to add a bit of a twist. Other healthy hair friendly beverages include natural fruit or vegetable juice, and milk.

Fruits and Vegetables

Fruits and vegetables are important to hair growth because each contains a variety of different vitamins and nutrients. If you are experiencing a vitamin deficiency, one side effect could be hair loss. To make sure you are getting adequate amounts of vitamins choose fruits and vegetables in a variety of colors. Each color signifies a different vitamin concentration. A few examples to get you on the right track are citrus fruits, which contain vitamin C, avocados and sweet potatoes for vitamin E and carrots, red peppers and spinach for vitamin A.

Whole Grains

Whole grains are helpful to hair growth because they contain many of the essential nutrients for hair growth. Iron, B vitamins and folic acid can all be found in whole grains. Iron helps make the protein in your body, which keeps your hair strong, preventing breakage and contributing to hair growth. B vitamins and folic acid also help your organs to rebuild, which keeps your hair strong and healthy.

Protein Foods

Protein foods are another healthy source of B vitamins, iron and essential fatty acids. You can find essential fatty acids, which help your hair grow and stay shiny, in fish, nuts and vegetable oils. B vitamins are commonly found in animal products like eggs, meat, poultry and dairy. These protein foods are essential to hair growth because they help your hair grow from the inside. Protein foods help to build up your strengthening system and grow longer, stronger hair.