Zinc is an often overlooked mineral, but it’s essential for fuller, voluminous hair. This trace mineral promotes hair growth and prevents hair loss by strengthening hair follicles. It also helps regulate oil production in the scalp, reduces dandruff, and promotes a healthy environment for hair growth. These reasons are enough to convince you to add the right amount of zinc to your daily diet. Read on to find out which zinc-rich foods are best for hair growth.
Zinc-rich foods for hair growth
Here are the top 9 zinc-rich foods that promote hair growth and control hair loss.
1. Oysters
Oysters are rich in zinc, a vitamin necessary for hair growth and prevention of hair loss. Zinc regulates sebum production and ultimately protects the scalp and hair by keeping them moisturized. It also prevents the scalp from becoming dry and brittle. Oysters are rich in calcium, iron, and omega-3 fatty acids, all of which are beneficial for hair growth.
2. Spinach
Dr. Rinky Kapur says, “Spinach, a leafy green vegetable, contains essential minerals such as zinc, iron, which promotes hair growth, vitamins A and C, and folic acid.” Zinc helps maintain hair protein, making it stronger and more resistant to damage. On the other hand, high iron content ensures that the hair follicles receive enough oxygen, promoting hair growth and preventing hair loss.
3. Pumpkin seeds
There are many seeds that are beneficial for hair growth. Pumpkin seeds are among the best and are an excellent source of zinc. The zinc found in pumpkin seeds is essential for the production of keratin, the building blocks of hair. Additionally, the antioxidants, vitamin E, and anti-inflammatory properties in pumpkin seeds can help prevent hair breakage and promote hair growth.
4. Lentils
Rich in folic acid, lentils are also an excellent plant-based source of zinc and protein. In fact, it’s also rich in biotin, iron, vitamin C, and magnesium. All of these nutrients help nourish the scalp and promote collagen production. Overall, lentils support healthy hair growth.
5. Yogurt
Not only is yogurt rich in probiotics, it’s also rich in zinc, which supports hair health. As a result, it helps repair and regenerate hair tissue. Additionally, the probiotics found in yogurt help maintain a healthy gut, which is essential for the absorption of nutrients, including the absorption of zinc. Yogurt is also rich in biotin, which helps prevent hair loss.
6. Nuts
Various nuts, such as almonds and cashews, contain zinc and healthy fats. Zinc in nuts contributes to hair cell growth and repair, keeping your hair vibrant and full. Nuts are a good source of protein, so they stimulate hair growth, restore hair elasticity and make it fuller and voluminous.
7. Eggs
Like nuts, eggs are a great source of protein nutrients. And, a little-known fact is that eggs are rich in zinc and biotin, a type of B vitamin that plays an important role in maintaining hair follicle health and preventing hair loss. Including eggs in your diet not only nourishes your hair, but also increases blood circulation in your scalp, ensuring that your hair follicles receive the nutrients they need to grow.
8. Dark chocolate
Dark chocolate contains minerals such as iron, zinc, and copper, which are known to increase blood flow to the skin of the scalp and promote hair growth. These minerals also play an important role in keeping your hair thick and shiny. Dark chocolate is also thought to be rich in antioxidants that fight free radicals and keep your immune system strong.
9. Chickpeas
Chickpeas are rich in protein and help reduce hair loss. In addition, the zinc and manganese contained in them help strengthen and promote hair growth. Chickpeas are also high in vitamin A, which has been linked to reducing the risk of dandruff and dryness.
Including these foods in your diet will ensure you get enough zinc to support healthy hair growth. Remember to maintain a balanced diet for your overall health as well.
