While iron, protein, and fatty acids must be on your top list to promote hair health, don’t miss out on these 10 antioxidant-rich foods for hair growth and a stronger mane.
From iron and protein to essential fatty acids, your hair requires a variety of nutrients to stay healthy. While you may know what your hair needs, we hope you are not missing out on antioxidant nutrients. Are you? Well, antioxidants are very essential for maintaining the health of your hair. They shield your strands from sun damage and environmental stressors while promoting blood circulation. This can boost the supply of vital nutrients to your scalp, fostering healthy hair growth. So, if you haven’t yet thought of adding antioxidants to your hair care regimen, here are some best antioxidant-rich foods for hair growth.
Why are antioxidants good for hair growth?
Antioxidants are known to neutralise free radicals from the body cells and prevent or reduce the damage caused by oxidation. When it comes to your tresses, antioxidants combat oxidative stress, which can damage hair follicles and lead to hair loss and premature greying. Antioxidants such as vitamins A, C, and E, and minerals like selenium and zinc protect and nourish the scalp, stimulating hair follicles. This can enhance collagen production, enhancing hair strength, elasticity, and growth. According to a study published by the International Journal of Cosmetic Science, antioxidants can create a barrier on your hair, protecting it from sun damage. It can also improve scalp conditions and reduce the risk of hair shedding thus making your hair look fuller.
In another study published by the Indian Dermatology Online Journal, antioxidants can block dihydrotestosterone (DHT), reducing the risk of hair loss and other hair problems. All in all, antioxidants are very important for healthy hair.
10 antioxidant-rich foods for hair growth
Add these 10 antioxidant-rich foods to your daily diet to make your hair strands stronger and fuller:
1. Strawberries
Strawberries are a sweet fruit that is very healthy. It is low in sugar and calories but packed with essential nutrients such as fibre and vitamin C. “They are also a great source of antioxidants, which can help boost collagen production for healthier hair growth. Moreover, they are rich in silica—a mineral that can strengthen your tresses and add shine,” says dermatologist Dr Rinky Kapoor.
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2. Eggs
Eggs contain vital nutrients to help you get a stronger and thicker mane. They are jam-packed with biotin, protein, choline, iron, vitamins A, D, and B12, lutein, and zeaxanthin, two antioxidants that improve hair health. Make sure you add eggs to your daily diet to see the difference.
3. Blackberries
Blackberries have anti-inflammatory and antioxidant phenolic compounds, (such as anthocyanins, ellagic acid, and quercetin) that help to promote hair growth and reduce hair fall. Moreover, this fruit also contains a high amount of vitamin C which helps boost collagen, reducing the risk of hair shedding.
4. Avocado
Rich in vitamins E and C, avocados are excellent for hair growth and maintaining overall scalp health. Vitamin E improves blood circulation and helps follicles work more efficiently to promote hair growth. Apart from eating, a study published in the International Journal of Trichology found that using avocado oil can help seal cuticle cells, preventing hair from breaking. It can moisturise, repair, and strengthen your hair.
Also read: 9 health benefits of vitamin E that will make this antioxidant your bae
5. Sweet potatoes
The combination of vitamin A and beta-carotene in sweet potatoes helps improve your scalp’s health. Dr Kapoor explains, “A healthy scalp means a reduced risk of dryness, dandruff, or other infections. This can stimulate hair follicles, encouraging hair growth and healthier hair.”
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6. Blueberries
A study published by Advances In Nutrition reveals that blueberries contain anti-inflammatory and antioxidant properties, which can be good for your overall health. On one hand, antioxidants can protect hair follicles from damage caused by free radicals, on the other hand, anti-inflammatory compounds may reduce the risk of scalp problems such as dandruff.
7. Carrot
Known for their high beta-carotene content, carrots help maintain healthy hair through their vitamin A activity, says the expert. Vitamin A also aids in sebum production, keeping the scalp conditioned and preventing hair loss.
Also read: 9 zinc-rich foods to boost hair growth naturally
8. Nuts
In case you are skipping nuts and seeds, you may be doing it all wrong! Incorporating nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds, into your diet is highly beneficial for your hair due to their high content of vitamin E. This antioxidant helps prevent oxidative stress on the scalp and improves luster and shine.
9. Spinach
This leafy green vegetable is known to have an insane amount of health benefits. Spinach is packed with high amounts of antioxidants such as lutein, beta-carotene, coumaric acid, and ferulic acid, according to a study published by Preventive Nutrition and Food Science. Not only this, spinach also has essential nutrients such as folate, iron, vitamin A, and vitamin C, all of which are necessary for hair growth.
Also read: Lentils are one of the best foods for hair growth, says my mom!
10. Dark chocolate
“Dark chocolate that contains more than 70 percent cacao can support your hair growth and reduce the risk of hair fall,” according to Dr Kapoor. Dark chocolate is also packed with a high amount of potassium, copper, iron, and magnesium, which are all beneficial in promoting hair and skin health.
Other tips for hair growth to keep in mind
- Follow a healthy diet rich in essential vitamins and minerals to support hair growth.
- Massage your scalp twice a week to promote blood circulation in your scalp.
- Getting proper sleep is essential for healthy hair and skin.
- Avoid taking a hot shower, as it can make your hair prone to breakage.
- Also, avoid heat styling whenever possible.
- Use chemical-free hair care products, such as shampoo and conditioner.
- Do not forget to take frequent trims to boost hair growth.
Keep these tips in mind and consume these antioxidant-rich foods to promote hair growth!
