With age, there come several changes in an elder’s body and hair is no exception. Texture and color change are pretty normal in regards to the health of hair. As per the experts, lifestyle, as well as diet plans of the elderly, also play an important role in the entire health of hair. As we all know there is a saying that goes “you are what you eat”, hence having a good diet will not only help you to lead a healthy lifestyle but will initiate hair growth.
A diet that is rich in protein, as well as iron, is the best when it comes to food that will offer healthy hair growth. So here I have listed down the Top 13 Best Foods For Hair Growth According To Experts. So without further delay, let’s start with the article.
Top 13 Best Foods for Hair Growth According to Experts in 2023
1. Eggs
Eggs are highly rich in the two most essential nutrients that will aid in faster hair growth such as biotin as well as protein. And having adequate protein in your daily diet is pretty much important. This is because your hair follicles are made up of proteins mostly. In fact, to produce the hair protein that is known as Keratin, biotin is very much essential. And that is why biotin is the primary ingredient of the best hair growth supplement as well as hair growth shampoos.
Eggs have selenium, zinc, and all other amazing hair health nutrients. Apart from that, it makes them the best food for having healthy black hair. In fact, eggs are not only great for your hair but they offer many more health benefits for elders such as providing muscle synthesis and strong bones. So if you are looking forward to growing your hair healthy and strong, then you need to include eggs in your regular diet.
2. Spinach
One of the best healthy hair especially for vegetarians is none other than Spinach. Spinach is fully packed with beneficial nutrients like folate magnesium, iron, as well as vitamin A & C. It will promote hair growth and keeps your hair lustrous as well as shiny. Moreover, it produces the right amount of sebum which will leave healthy hair and the scalp will stay moist and conditioned naturally.
Spinach is one of the best plant based sources of iron. It will help the red blood cells to carry out oxygen throughout the entire body. And it will not only benefit your hair growth but will repair and fuel your metabolism rate in the elders.
Also, must point out the benefits of spinach in senior’s diets that help blood clotting and reduce bone fragility.
3. Berries
Berries are yet another essential food to consume for hair growth. Strawberries are great for boosting your hair growth level. They are super high in antioxidant properties and contain a huge amount of vitamin C. And we all know that vitamin C in our body helps in supplying blood to our hair follicles. Berries do have amazing antioxidant properties and help in protecting hair follicles from several other harmful molecules such as free radicals.
Apart from that, vitamin C is beneficial in producing collagen. It is basically a protein type that helps in strengthening our hair from becoming brittle and weak. What’s more, berries have added benefits of aiding in arthritis, bowel movement, short-term memory, and many more, especially for elders.
4. Sweet Potatoes
If you want to add beta-carotene to your diet, then having sweet potatoes in your diet is a must. They are actually a great source of beta-carotene. Basically, the body can convert beta-carotene into vitamin A and it is a good nutrient to have for healthy skin and hair.
If you consume a regular size of sweet potato, it will offer you much more than an elder’s daily need of vitamin A along with the beta-carotene. In fact, studies have shown that the amount is around four times greater than the actual requirement. And that’s necessary too, considering how Vitamin A produces sebum, which aids in conditioning hair naturally.
Apart from that, sweet potatoes are a great source of potassium and they will help the elders to maintain normal blood pressure as well as heart functioning. This is best for seniors who are not that active physically and it will help to strengthen their heart on their own.
5. Fatty Fish and Seafood
There are several fatty fish such as mackerel, salmon, as well as herring, and shellfish such as shrimps and oysters. They all have nutrients that will help you in promoting hair growth. All these provide you amazing source of omega-3 fatty acids that has a linking connection to give healthy hair roots.
Apart from that, seafood is an excellent source of protein, vitamin D3, and B vitamins. All these nutrients are great for promoting strong as well as healthy hair and it will, in fact, increase the hair density.
Moreover, other than giving all the hair benefits, the omega-3 fatty acids in seafood will reduce the risk of chronic eye conditions, cognitive decline, or Alzheimer’s disease. And which are the dominant issues in the elderly crowd.
6. Avocados
Avocados are yet another amazing food that will help you to grow your hair. It has a mini bundle of all the nutritious as well as healthy fats. However, they are not easily available in the nearby local markets. Avocados are rich in Vitamin E and thus, it is one of the best food for healthy hair. In fact, having a medium avocado has 21% of the daily vitamin E needs and it will keep the hair follicles unclogged. As a result, it will promote hair growth.
Vitamin E comes with antioxidant properties similar to vitamin C, which fights hair damage and neutralizes free radicals. Plus, they also are a source of essential fatty acids, which play a vital role in hair growth. There are fats that are not solely produced by the body but are good for your cells. Apart from that, avocados are great to work on your problem-solving skills, memory, and aids in lowering LDL cholesterol in elders.
7. Nuts and Seeds
Nuts and seeds are just the perfect pair of taste and convenience and are packed with a mixture of several good nutrients that will promote healthy hair growth. Generally, nuts have nutrients such as vitamin E, essential fatty acids, zinc, as well as vitamin B. All these are great for nourishing your hair and provide you thick hair.
On other hand, seeds are quite low in terms of calories which makes them perfect to include in your diet. It will benefit you by promoting hair growth. Seeds contain vitamin E, selenium, and zinc. Having a handful of seeds contain more than 50% of vitamin E required for your daily diet.
The best thing that you could do to get the maximum health and hair benefits is to consume both nuts and seeds. These are great for other health-related issues as consuming them can lower the risk of heart as well as a chronic disease, controlling weight-related issues such as diabetes, and reduces inflammation.
8. Whole Grains
If you consider the Indian diet, this has a lot to do with whole grains that include beans, wheat, as well as pulses. All these whole grain food items are highly rich in biotin and it will aid as well as promote blank and shiny hair growth. They are furthermore packed with other nutrients such as protein, vitamin B, iron, and zinc that help in growing your hair.
Talking about beans, they are a rich plant based source of protein that you can consume as a vegetarian. For say, if you have 100 grams of black beans serving, it will offer you 7% of the daily zinc requirement.
Apart from all these amazing hair benefits, whole grain is great for reducing the risk of heart diseases, lowers the level of cholesterol, reduces type-2 diabetes, and prevents inflammation in elders. And they are inexpensive and convenient too.
9. Sweet Peppers
One of the top known sources of vitamin C is none other than sweet peppers and it will aid in hair growth. Although oranges are a huge source of vitamin C, sweet peppers will offer you around 5.5 times as much as Vitamin C as an orange. Vitamin C actually helps in reducing the breakage as well as prevent the weakening of hair by producing collagen. Having sweet peppers will help you in strengthening the hair strands.
These sweet peppers are highly rich in vitamin A and it will boost hair growth and further will stimulate sebum production. The sebum then produced will keep the hair soft, long, as well as shiny. And then talking about all the added benefits to elders, if you add sweet pepper in the diet, it will help you to fight cancer, increase bone density, and treat asthma.
10. Greek Yogurt
If you want to have healthy hair and want to grow it, then you can opt for consuming greek yogurt. Yes! It contains two primary minerals iodine as well as selenium that contributes to hair growth. And having a deficit in any of these minerals will cause you malfunctioning of thyroid glands and that will lead to hair loss.
A cup of greek yogurt will have around 50% of your daily iodine needs and it will offer you around 34% of selenium. You can add greek yogurt to your daily diet and especially consume it in your breakfast. This will benefit in giving your soft and frizz-free hair and will promote hair growth. Apart from this, it will add support in chronic constipation, improves bone and cardiovascular health, as well as controls BP.
11. Soybeans
As per the research, soybeans act as a healthy food that aid in hair growth. Soybeans come with a huge amount of spermidine and prolong the active phase of healthy hair growth. They are great in the conditioning as well as nourishing hair deeply as well as improve texture, and prevent baldness.
Seniors can have amazing benefits by consuming soybeans or by massaging them on the scalp. Yes! You can mix soy oil along with essential oil and it will promote healthy hair growth.
In fact, Soybeans are used in the elderly to fight health issues like cardiovascular diseases, type-2 diabetes, cancer, and obesity.
12. Carrots
Another effective and magical food ingredient that will help you to boost your hair growth is none other than carrots. They have been known for high vitamin A contents and are the best as well as convenient food for growing healthy and thick hair.
I guess by now you are aware of the fact that vitamin A produces sebum which helps in conditioning the hair as well as scalp naturally. Other than giving proper hair benefits, carrots are mainly known for doing great skin treatment. Carrot comes along with antioxidants that prevent hyperpigmentation, wrinkles, as well as skin dryness in the elder’s body.
Carrots are considered one of the best superfoods that should be included in the diet. It is great for regularising the bowel movements in an elder.
13. Oatmeal
Oats are an amazing source of beta-glucans which is actually a type of soluble fiber, zinc, iron, as well as omega-3 fatty acids. It will stimulate hair growth and will help you have thick and strong hair.
You can either have it in your breakfast or as a meal. In fact, you can apply oatmeal as a mask to your hair as well as on your scalp. These are great for not only nourishing your hair but will keep the blood pressure low as well. Apart from that, it will regulate blood glucose levels in elderly people.
Conclusion
What you eat has a direct impact on your body, skin as well as hair. Having a deficit in nutrients such as zinc, biotin, and iron with a whole variety of vitamins as well as essential fatty acids will lead to problems for hair and will hamper overall health.
However, these are the Top 13 Best Foods For Hair Growth According To Experts that you can consume to grow healthy hair.
