Top 10 superfoods for hair – plus hair strengthening superfood recipe

The best superfoods for hair

For me, hair care begins in the cell. Each individual hair is produced in the so-called hair follicle and then slowly grows out of the scalp. Inside each follicle, constant cell division takes place. These cells gradually keratinize and then grow out of the scalp as the visible hair.

So the better our body is supplied with nutrients, the healthier and more radiant our skin and hair will be. Through our scalp, waste products of metabolism are released, so it is of great importance to supply the body as well as possible with nutrients.

In this article I dedicate myself specifically to the topic of superfoods for the hair. In general, it can be said that nutrients are never eliminated in nature, so it is always important to make sure to take a combination of many nutrients.

What actually are superfoods for hair?

Foods that have a high percentage of concentrated ingredients are called superfoods. With the so-called superfood, the health effect is the main focus. I have now picked out only a few that I consider particularly worth mentioning for the hair. That natural beauty comes from within is often said. This thesis is more than a metaphor, as can be seen in the influence of your diet on hair growth.

Fresh fruits and vegetables and fish and meat are superfoods for hair and are essential components of your diet. In this article, you will learn which foods you can prevent hair loss and ensure beautiful and strong hair. It’s important to know what to eat to stop hair fall immediately.

What does superfoods for hair mean?

That the diet noticeably affects hair growth and your skin appearance is well known. But when superfoods for hair is mentioned, what is it actually about? Contrary to popular belief, this term does not stand for nutritional supplements to compensate for deficiency symptoms. 

Instead, it means that you avoid vitamin and mineral deficiencies through a healthy diet and thus focus on fresh food, which positively affects your hair. Hair strengthening from the inside out is better than any care treatment you do on the scalp from the outside.

Related: Preventing hair loss with these simple strategies and tips

What foods for hair growth should I eat?

Regarding the subject, of course, there are several options of foods that you can consider. Below we have compiled some examples for you.

1. walnuts

In addition to the healthy omega-3 fatty acids and vitamin E, this energy supplier also has biotin, which is responsible for hair growth. Therefore, a deficiency may well promote the loss of hair. Therefore, walnuts should be an integral part of a balanced diet plan.

A biotin deficiency can lead to hair loss, while vitamin E promotes hair growth. This is what makes walnut foods for hair growth.

2. orange fruits and vegetables

Orange fruits and vegetables are rich in beta-carotene. This is converted into vitamin A during digestion. This, in turn, plays a vital role in the skin’s renewal process – including the scalp! Good example of food for hair growth and thickness.

Fruits and vegetables: apricots, pumpkin, carrots, mango, sweet potatoes, red peppers are all great superfoods for hair.

what is good for hair growth and thickness?

3. mushrooms

Do you have an inflamed or quickly oily scalp? The vitamin B6 found in mushrooms can help alleviate this. It plays an essential role in regulating sebum production and has an anti-inflammatory effect.

4. salmon – one of the greatest foods for hair growth

Among the variety of fish, salmon is one of the healthiest options. Again, it is mainly the omega-3 fatty acids that positively affect hair growth. Promoting blood circulation also stimulates the scalp, which is beneficial.

Salmon is particularly rich in omega-3 fatty acids. These are very important for our body, and they have a positive effect on brain metabolism and the cardiovascular system. Since our body cannot produce them itself, we have to consume them daily through food. Salmon is perfect for the hair because the omega-3 fatty acids stimulate blood circulation. A well-circulated scalp is a key to good hair growth.

5. vegetables are important superfoods 

Nature’s “power bombs” provide our bodies and hair with various vitamins A and C, iron, folic acid, and beta-carotene. Carrots, peppers, spinach, broccoli, sweet potatoes, and kale are recommended. Dark green vegetables especially. There is a lot of iron, folic acid, and vitamin C in green vegetables. Folic acid in particular, helps hair growth by boosting cell and tissue renewal.

6. aloe vera – superfoods for hair and skin

The plant is often used in various cosmetics, but it can also be used naturally. The effective gel can be easily extracted from the fresh leaves and thus applied to the hair. It acts as a superfoods for hair shampoo. Strengthening the immune system is stimulated by important fiber, amino acids, and antioxidants, among other things.

7. oatmeal – another example of one of the best foods for hair growth

The cereal is rich in zinc and biotin, preventing hair loss. Oatmeal can be consumed daily, as it is very suitable for breakfast. Zinc and biotin contained in oatmeal prevent hair loss. This is because zinc has a large part in collagen formation, which helps the body anchor hair to the scalp. As with biotin, a zinc deficiency can therefore lead to hair loss.

8. avocado

An absolute must when it comes to healthy and thick hair. The fruit provides trace elements, minerals, and many amino acids. In addition to regular consumption, you can also make homemade hair treatments from this.

9. water

The classic par excellence: water. Often, many people forget to take enough of the liquid that is so vital for us. Instead of sweetened soft drinks, a glass of water should be served more often.

10. Eggs

In homemade hair masks, an egg is often included. This is also useful because our hair is largely made of keratin, a protein. So a protein-rich egg strengthens the hair from the outside and from the inside. Furthermore, eggs are rich in amino acids. One of them, cysteine, helps hair protect itself from damaging sun rays and can also increase the thickness of individual hair strands.

11. Blueberries

Blueberries have a high amount of antioxidants, which ensure that the skin and hair stay young and firm. The tannins contained in the blue berries have an anti-inflammatory effect, which is why it is recommended to include the berries regularly in the diet, especially for skin diseases such as acne. Blueberries are also rich in vitamin C. This supports the blood circulation of the scalp and improves hair growth.

12. Coconut oil

Coconut oil not only helps to achieve healthy skin and beautiful hair through nutrition due to the lauric acid it contains, the oil can also be used externally as a conditioner and as a body lotion. As a cure in the wet hair distributed and then rinsed out the oil helps to wonderfully shiny hair and used as a body lotion it gives dry skin a lot of moisture.

13. Lentils

Skin and hair consist to a large extent of protein. So it’s no wonder that lentils, which contain protein, are good for them. A protein deficiency can lead to sagging connective tissue and poor wound healing. But lentils are doubly good for skin and hair: not only is the protein contained in the legumes important, but the amount of zinc they contain should not be neglected. Zinc has anti-inflammatory properties, improves the wound healing function and can counteract hair loss.

The right “mixture” makes the difference.

The example of water alone, which you should drink plenty of every day, shows how much nutrition affects your hair growth. Omega-3 is known for its hair growth-promoting properties. Biotin and zinc, as well as vitamins A and B, are also abundant in healthy products. A purely vegan diet is not advisable, as your body and hair need both plant and animal nutrients.

Instead of resorting to supplements, change your diet and make sure you reach for at least one healthy product per day. The result will be seen within a few weeks and will show you that you are paying attention to your hair’s energy and the appearance of your skin, just for your attractiveness and the health of the body.

To take the best care of your hair and protect it from environmental influences and their consequences, in addition to checking your diet, make sure that you feed your body as few “toxins” as possible. Alcohol, nicotine, and coffee have a detrimental effect on the hair and lead to hair loss in larger quantities and sensitive people. Avoiding harmful substances will support hair growth and generally feel healthier, better, and fitter.

The right superfoods for hair have an impact on hair growth.

Antioxidants and vitamins A, B, and C are essential for your hair growth. Among all healthy products, blueberries and cranberries stand out mainly because they contain these substances in large quantities. Vitamin C, for example, is water-soluble and strengthens the hair follicles by penetrating deep into the hair roots and blood vessels from the inside via the scalp.

If you want to strengthen your omega-3, salmon is recommended. However, halibut, pangasius, and seafood are also rich in good fatty acids, making them an ideal booster for your hair growth and increasing hair density.

Eggs and red meat contain essential proteins.

Your hair needs keratin for solid growth, which is a protein that the body cannot make itself and must get from food.

Eggs, beef, and turkey meat contain this protein. Equally important and exciting are the iron donor spinach and nuts containing vitamins and zinc. These are just a few examples because the “kitchen of nature” is an actual supermarket for healthy food. You should make sure that you eat a varied diet and prevent the lack of vitamins, trace elements, and minerals.

A one-sided diet will lead to deficiencies even if superfoods for hair is good and strengthens follicles. For example, if you live exclusively on fish and omega-3 containing products, your body will sooner or later suffer from a deficiency of zinc, silicon, and biotin. The best products work optimally when combined.

Change of diet prevents hair loss.

The focus automatically turns to your diet if you can exclude a disease, medication, and genetic basis. In many cases, nutrient deficiencies cause diffuse and persistent hair loss. Especially in our modern and fast-paced society, attention to nutrition is short.

Many trends are tried and tempt you to eat a one-sided diet. That salads and vegetables are healthy and rich in vitamins is well known. But if you eat only “green” food, the bottom line is that you are missing essential proteins and omega-3 fatty acids. If you prefer a meaty diet and do without fruits and vegetables, your body and hair will suffer from a lack of biotin, zinc, vitamin A, and vitamin C.

Our superfood for hair can only work if you pay attention to balanced composition and a varied diet plan. The leading cause of hair loss is dietary imbalance and unhealthy fats that disrupt your metabolism. With your focus on healthy food, you will give hair new strength and can provide effective prevention against hair loss.

Even if you already suffer from hair loss, the superfoods for hair listed above can stop your hair loss if necessary and ensure strong follicles and new hair growth.

Superfoods for hair loss and a natural energy booster to boot. The products are compelling not only for your hair but also for your general health.

We probably all know this saying. But, especially for our hair, this is true: Care from the outside is essential for strong and healthy hair and the supply of nutrients through proper nutrition.

Today we present you a few superfoods for hair that also strengthen your hair from the inside out.

So, dear princesses, and if you now really feel like whipping up a quick dish full of superfoods for hair, here’s a recipe tip 

Recipe: Best superfoods for hair – salmon casserole with broccoli

You will need:

200 grams of wholemeal pasta, 200 grams of smoked salmon, 250 grams of broccoli florets, 50 grams of gratin cheese, 3 eggs, 300 milliliters of Rama Creme-fine (7% fat), salt, pepper, chili (to taste).

This makes a large casserole dish, so about 8 slightly smaller or 4 very large portions.

Here’s how to make it:

Step 1:

Put the pasta in boiling salted water and preheat the oven to 180 degrees convection.

Step 2:

Clean broccoli (or defrost) and cut smoked salmon into strips.

Step 3:

Crack the eggs and whisk in a bowl with the Rama Creme-fine, chili, salt and pepper. Do not season the egg mixture too laxly.

Step 4:

Put some pasta (about less than half) in a baking dish. Then spread the broccoli and salmon on top. Put the rest of the noodles on top. Then pour the egg mixture over it and finally sprinkle the gratin cheese on top. Place the casserole dish in the oven and bake at 180 degrees convection for about 25 to 30 minutes. Done!

What is especially good about this recipe is that you can add other superfoods for hair as you like. If you want you can add other vegetables such as mushrooms, carrots or spinach and adjust the amount of broccoli, salmon or noodles accordingly.

And pssst: besides, it does not have so many calories

Assuming 8 servings, it is only about 230 kilo-calories per serving, with 4 servings corresponding to 460 kilo-calories per serving