Diet & superFoods for hair growth for men & women in UK 2022

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In this article, we’ll go over all of the healthiest foods for thick, healthy hair. Even as nutritional imbalances may affect our hair, incorporate the best nutrients, minerals, and antioxidants into your diet. They ensure hair thickness, gloss, and growth by maintaining the health of the hair follicle.

The dietary deficiencies can even result in hair shedding the medical term for which is called telogen effluvium. we are going to share 10 superFoods & diets for hair growth for both men & women.

10 superFoods & diets for hair growth for both men & women.

1. Protein

Protein is essential for hair regrowth and hair nourishment. Protein is mainly found in a variety of forms in today’s world, including protein powder, meat products, eggs, vegetables, milk, and so on. For quick consumption of protein, you can consume a protein powder mixed with water or milk as per your choice to start your day. Especially meat products like chicken, milk, spinach, and other animal meats. The meat products have a sufficient quantity of protein that can fulfil the protein needs of your hair.

2. Biotin

The dietary factor that is important for hair is biotin. The super important for hair regrowth is biotin that helps various enzymes in the body do their thing including growing long shiny healthy.

There is no need to take a biotin supplement for your hair. The biotin deficiency patients will present with an eczema-like rash and hair loss truthfully. You can get it naturally if you include biotin-rich food in your diet. The easy to get biotin from our diet and the gut microbes are from avocados, milk, eggs, and from almonds, nuts.

3. Amino acids & sulfur

sulphur is super important for building the keratin proteins that constitute your hair. Amino acids from dietary proteins influence hair diameter growth rate and thickness. There are amino acids that we absolutely have to get from our diet.

An amino acid from dietary protein is l-lysine, which is present in the inner part of the hair root and is responsible for your hair’s shape and volume. L-lysine is critical for the absorption of iron and zinc, two other dietary factors that are really important in the health of your hair.

The food sources of amino acids and sulfur include meat, poultry, yoghurt, milk, eggs, soybeans, legumes, nuts, seeds, and especially whole grains, vegetables, and fruits, which also contain many of these amino acids as well as a ton of other wonderful vitamins, antioxidants, minerals, and things that ultimately support hair health.

4) Antioxidant 

An additional pack of antioxidants helps with your immune system and with your hair and skin. The foods which contain a good amount of antioxidants are mushrooms, dark chocolate, strawberries, blueberries, articopes, beetroot, spinach. The antioxidant helps to stay focused and energised, and that’s really key for immune support for long term healthy hair. The daily consumption of one of the above foods will help you get a good immune system and healthy hair.

5) vitamin folate and iron

 These are essential for the production of red blood cells, which are the cells in your body that carry oxygen around, including to your scalp. Or they’re responsible for nourishing the hair follicle and hair growth. Folate plays a unique role in regulating hair follicle regeneration as well as preventing premature greying. The plant kingdom is packed with folate-rich kale, Brussels sprouts, and asparagus, all good sources of folate.


Iron is also a key cofactor in the synthesis of DNA, so it’s really important in cell proliferation, including hair follicle cell growth and subsequent production of hair. Iron, which comes from plants, is a little easier to absorb. The dermatologist mainly recommends patients consume iron in their diets. You can get proper iron sources from foods like soybeans, legumes, spinach, pistachio nuts, parsley leaves, dried apricots, and figs.

7) Vitamin C

When it comes to the health of your hair, vitamin C is super important. It is an antioxidant, so it’s key in reducing oxidative stress. And oxidative stress in the hair follicle and throughout the scalp is associated with premature thinning of the hair, hair loss, and premature greying.

Make sure that your diet is rich in antioxidants like vitamin C. Ultimately, vitamin C is really important for the synthesis of your hair shaft. It is also very important in the synthesis of collagen that makes up our skin and supports the hair follicle. It’s super easy to get vitamin C from your diet, and so it’s very easy to get it from things like lemons, oranges, limes, carrots, bell peppers, fruits, and citrus fruits jam-packed with vitamin C.

8) Zinc

The really important thing for hair growth Zinc is a cofactor for a variety of enzymes that are important for scavenging free radicals in all of the cellular processes that govern hair growth. A lot of these enzymes rely heavily on zinc. In order to function, dietary zinc deficiency can present with hair loss as well as rashes on the extremities around the mouth. Hair growth will be suppressed due to zinc deficiency.

The dietary sources of zinc include shellfish, oysters, as well as meats and if you follow a vegan vegetarian diet, soybeans, seeds, nuts, and legumes like cooked lentils, chickpeas, and beans. If you get too much zinc, it can cause nausea and vomiting, and too much zinc can impair the absorption of copper.

9)Omega 3

The omega-3 fatty acids EPA and DHA are the omega-3 fatty acids from plants. These are really important for moisturizing the hair shaft and have anti-inflammatory properties that are good for scalp health, hair follicle health, and subsequent hair growth. Definitely make sure your diet has those omega-3 fatty acids, which are really important for shiny hair in particular.

So it’s important that your diet includes EPA and DHA. Sources of this include fish algae and walnuts as a vegan source of EPA and DHA. So you can take an algae supplement or you can also get omega 3 from flax seeds and walnuts.


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