Four Foods to Improve Hair Growth

| August 12, 2010 | 0 Comments

When it comes to optimal nutrition to maintain healthy hair, it’s all about having a balanced diet. According to Brian Thompson, principal trichologist and director of product development, Philip Kingsley Trichological Centre, hair grows fast and is likely to make demands on the body. You require a mixture of vitamins and minerals, complex carbohydrates, and protein. But, the mixture should not contain too much of one thing, particularly vitamins and minerals, as an overdose of these can cause problems for your hair.

Protein is the building block of hair, and good hair nutrition begins with getting enough of it. Next are complex carbohydrates, which help in assembling the proteins for hair growth. According to Thompson, after considering protein, you should get absorbable iron, as its one of the most important minerals for hair growth. Vitamins and minerals, such as B complex (which helps in the production of energy and building good hair and skin), folic, and zinc are also important.

Here are four foods that Thompson and famed hairdresser, Philip Kingsley recommend along with fruits and vegetables to improve hair growth.


You should eat red meat twice a week to optimize hair growth, says Thompson. This is for all people, except those who have high cholesterol. Not only does beef provide the protein you require, but it also has iron, B vitamins, and zinc. The recommended serving is 3.5 ounces of roasted, lean beef, 175 calories.

Eggs or Egg Whites

If you are a vegetarian or can’t eat red meat due to health reasons, then egg whites are the way to go. Egg whites are the next best thing to animal protein, says Thompson. The recommended serving is one large egg, 84 calories.

Brown Short-Grain Rice

At meals, with your protein you should consume complex carbohydrates, which provide energy over longer period of time compared to refined carbohydrates. Brown short-grain rice is an ideal food for this. It’s also contains a good amount of B vitamins and some fiber. The recommended serving is 1/4 cup dry rice, 179 calories.

Cottage Cheese

Eat low-fat cottage cheese for a high-protein breakfast or lunch on the go when there is no time to make eggs. Sprinkle some fresh berries on it for an added serving of fruit. Cottage cheese also contains a good amount of calcium. The recommended serving size is a scant 1/2 cup of 1% fat cottage cheese, 72 calories.

These four foods can help you improve hair growth by making your hair healthier.

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Category: *Hair Growth Main Menu, Hair Growth Diet

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