My Top Foods to Promote Hair Growth In Black Hair | 4C Natural African
Best Foods for Natural Hair Growth – 4B & 4C Black African Hair | 4B & 4C Hair / Black African Hair / Afro Hair / Curly Hair
Akwaaba everyone! Hope this article finds you well. Tomorrow I will be travelling once again but I have top foods to grow natural haira ton of messages in my mailbox from readers who need hair care advice. So, this week I just want to get as many articles out as possible in order to answer all the questions I have been getting about natural hair growth. As today’s topic is all about food, and the best foods for natural hair growth, it comes in handy with the new health and wellbeing series I will be starting.
For those who have been following me over the years, you will have noticed that I am really into health and wellbeing. Going forward from March I want to touch on some health and wellness topics, because I truly believe in the healing power of nature. More than just using black hair growth products that work for your hair, it’s also important to focus on eating the right foods for our general health and wellbeing.
In another post I discussed using natural hair supplements for hair growth, today I will focus more on eating the best foods for hair growth on black African hair. Getting the right nutrition is one of the best natural hair growth remedies for black hair. If you decide to take vitamin supplements for the growth of your hair, make sure you previously consult a doctor (an overdose of vitamins is not good either).
There is nothing better for hair than nourishing both your body on the inside with the vitamins it needs to function. In this article, we will show you the best Foods to grow natural hair faster and stronger, which you should also include in your menus.
Don’t forget to visit the natural hair shop online by clicking the image below. I stock a range of natural hair growth products. Available in the shop is a range of to maintain and grow healthy hair.
Protein rich foods to boost your hair growth
Iron rich foods to boost your hair growth
Best Foods to Grow Natural Hair – Youtube Video Version
Normally How fast does Hair Grow?
When growing your natural hair, bear in mind that growth can only be influenced to a limited extent. This has been proven by scientists who even believe that fast and thick hair growth depends mainly on genetics and hormonal factors. Also, the maximum achievable hair length is a matter of assessment. This basically means that no amount of natural hair growth products will work on your hair.
The keratin protein that grows hair is a very hard but inert substance and the fibers that make up your hair are made from dead cells. This means that the hair growth you observe is, in fact, dead cells that are pushed out to allow room for new tissue. The rate at which this will happen depends on your genetics.
The speed of hair growth is generally about 0.050cm / day for men. With a growth time of 2-4 years, this results in a maximum hair length of about 51cm.
Women’s hair grows a bit slower, but are up to 2 years longer in the growth phase. Therefore, women can reach a hair length of over 80 cm. Of course, the duration of the anagen phase (growth phase) varies from person to person. There are also exceptional cases where the hair gets longer than 100cm.
The Connection Between Nutrition & Fast Natural Hair Growth
Have you ever noticed that when you are hungry, you can sometimes feel very dizzy, or even angry? But once you eat you are a bit more jolly and calm. The effects nutrition has on the body is immense. Without nutrition, our bodies cannot function, and this is the same case with our hair. But it can take a while to notice the effects a lack of the right nutrition has on hair.
No doubt, for fast and healthy natural hair growth, a continuous supply of nutrients such as vitamins and minerals is essential. A vitamin- or nutrient-rich diet is a prerequisite for hair to grow faster and stronger. Without vital substances, the hair follicles cannot form hair.
In order to cover the need for vital substances, a balanced diet is particularly suitable. In particular, foods rich in iron, zinc, B vitamins and copper should never be missed in terms of vigorous hair growth.
Experience teaches us that people with poor hair growth often suffer from defects. A while back, French researchers carried out a study on women who were experiencing hair loss and found that 60% of the women with hair loss suffered from significant iron deficiency.
This is why I always advise that if you are experiencing poor hair growth or thinning hair, a blood test should first be performed by your doctor first to rule out iron deficiency. Iron deficiency is a potentially life-threatening condiiton, that can easily be rectified with vitamin supplementation. Your doctor can check both your thyroid and iron levels are determined.
An uptake of vitamins through supplementation is advised, especially in our modern day society, where much of the food available is processed. If there is a deficiency, of course, a change in diet is also advised.
Essential Vitamins & Minerals for Natural Hair Growth
First, it is important to know that hair growth is affected by your diet. Proteins, for example, are one of the most essential ingredients for healthy and consistent hair growth.
When you eat protein-rich foods, your body produces amino acids from which keratin is created, and as you know, hair is mainly made up of this. This protein gives your body the primordial element to produce beautiful, healthy and shiny hair, so be sure to include an adequate amount of them in your diet. These are some healthy sources of protein: eggs, nuts, lean meat, beans, products made from soy, fish, etc.
A good dose of vitamin C is important not only for healthy hair growth but also for your body to repair and renew tissues, as well as to absorb iron. This vitamin also helps your hair look healthy and bright. Natural sources of vitamin C are strawberries, citrus fruits, kale, pineapple, broccoli, and peppers.
Make sure you also include sources of B vitamins in your diet. Lack of vitamin B can be one of the causes of hair thinning, as well as hair loss. Vitamin B is responsible for the overall health of the hair, helping to reduce its fall, avoiding dehydration, giving smoothness and regulating the production of sebum. Sources of vitamin B are bananas, seafood, low-fat dairy, potatoes, beets, broccoli, peas, lean meats, spinach, oats or whole grains
Vitamin E can significantly improve hair growth, stimulating circulation in the scalp.
A deficiency of zinc and iron in the body can end not only in anemia but also in thinning hair, hair loss, and overall poor health. Zinc helps your body create new tissues, including hair and repair it. Zinc sources include oysters, peanut butter, lean meats, poultry, etc.
Iron helps transport oxygen to your hair follicles and promotes healthy growth. The natural sources of iron are poultry, eggs, lean meats, beans, tofu, soybeans, spinach.
Best Protein Rich Foods for Natural Hair Growth
As mentioned earlier, our hair is made of keratin. This horn-like substance is built up to a large extent of protein (protein), the skeleton of all cells. Proteins also belong to the macronutrients and are above all a concept for strength. But they are not only crucial for building muscle, we also need proteins for the formation of hormones, organs, blood, skin, and hair.
A shortage of protein usually leads to brittle and dry hair, and there is also a strong link between protein deficiency and hair loss. Other symptoms include swollen eyes, apathy, loss of strength. Since the nail growth is dependent on a sufficient supply, a defect can usually be read off the nails. In particular, brittle, thin, ribbed nails also indicate a deficit.
Therefore, protein-containing foods should not be missing from the nutritional plan. Biologically more valuable is vegetable protein (from potatoes, cereals, soy) compared to the animal (from meat, eggs, cheese). However, egg is a protein-rich food that helps you improve the general health of the organism, and this also includes nails and hair follicles. Good proteins also include fish, meat, and certain dairy products.
Vegetarians can cover their needs with lentils, beans, peas, nuts, hemp seeds, etc. Salmon is a fish rich in proteins and Omega3 fatty acids and also encourages the creation of collagen, which is essential to have a shiny and healthy hair. Thanks to Vitamin D you get many benefits to have a nice mane in addition to improving the structure of the skin.
Best Fatty Foods & Oils for Natural Hair Growth & General Wellbeing
Fat is essential for good and consistent hair growth. This is why fatty oils are often added to most natural hair products for black hair. Therefore, be sure to include in your diet products rich in essential fatty acids, such as Omega 3 and Omega 6: salmon, flax oil, sardines, scallops, shrimp, grass-fed beef, tofu, soy, etc.
Coconut oil: it is a product that has multiple properties for hair and organism. Optimizes metabolic functioning and nutrient absorption. Coconut oil promotes the absorption of minerals and vitamins by the hair. It is often found in many natural hair products for black hair growth.
Milk: contains a lot of calcium that supports the bones and also vitamin B12, which is essential for the assimilation of iron. If you want to have an exuberant growth and no loss of hair, it is essential to include a natural source of iron in your diet, and for this, you also need substances that facilitate their assimilation. Milk is one of these products.
More Information On: The Best Oils for Natural Hair Growth
For help on which essential oils can grow your hair faster and healthier, whilst preventing breakage, I have written some articles on:
- Coconut oil for natural hair growth
- Olive oil for natural hair growth on black hair
- Homemade hot oil treatment for natural hair growth
- Best oils for natural hair growth
- Castor oil for natural hair growth on black hair
- Hemp oil for natural hair growth
- Best oils for natural hair growth
Best Vegetables & Fruits for Natural Hair Growth
Spinach: and dark green leafy vegetables offer a lot of minerals and vitamins to strengthen the hair. They also contain fundamental antioxidants for the skin, folate and vitamin A. If you want food to grow hair, spinach is one of your goals to eat.
Spirulina: are marine cyanobacteria with a high protein content. They also have a large amount of chlorophyll that stimulates hair growth and improves the structure of the skin.
Beans: Yes they may cause a hell of a lot of farts, but they are a food carrier of biotin, a subgroup of vitamin B that is essential for hair health. Also known as vitamin B7, it improves the time it takes for hair to grow.
Lentils: are legumes with a huge iron intake. Include in your diet this type of food that makes hair grow also prevents hair loss due to iron deficiency. To be a complete protein intake, it is necessary to consume them together with rice. This plate of food provides you with proteins of high biological value similar to meat.
Bananas: The hair is composed of keratin. Banana contains large amounts of potassium that help transform amino acids into proteins essential for the formation of keratin.
Oranges: The lack of vitamin C is probably one of the main reasons for a weak and brittle hair because this is very important for the production of collagen responsible among others for healthy hair growth.
Best Nuts & Seeds for Natural Hair Growth
Fenugreek Seeds: Fenugreek is a well-known medicinal plant whose seeds contain, among other things, essential oils, proteins and steroid saponins. Even plant-conditioned hair loss, the seed should stop. This not only boosts the hair, but at the same time to counteract the shrinkage of the hair follicles
Flax seeds: Adding flaxseed to your meals will bring an addition of omega-3 fatty acids to your diet, which may help with preventing hair loss and stimulating new hair growth. Flax seeds are best when ground and sprinkled on your cereal or salads. To save money and store the seeds properly, buy whole flax seeds and keep them in your refrigerator. Every week, grind enough flax seeds for the week in a blender or coffee grinder.
Grape seeds: Grape seeds contain strong antioxidants that can help reduce hair loss. These antioxidants remedy the conditions of cardiac, cerebral blood circulation and conditions, as well as the healing of capillaries that carry oxygen and nutrients to the scalp. You can buy grape seed extract at your local health food store instead of pressing the grapeseed oil directly. No proven studies have linked grape seeds to the reduction of hair loss.
Sunflower Seeds: Sunflower seeds contain a nutrient called Scilia, which is important for the strength of your hair. By strengthening the hair and its roots, Scilia can prevent hair breakage. Unfortunately, this nutrient is not present in most of the foods consumed in the Western world due to the preparation of food and chemical treatments of the soil. However, you can increase your Scilia intake by eating sunflower seeds, as well as some vegetables such as asparagus, cabbage, and leeks.
Almonds: Almonds contain vitamin E, which activates hair growth and strengthens it. 30 g of this nut (about 15-20 almonds) contains 70% of the daily dose of this substance. In addition, almonds contain positive elements for hair such as biotin, fatty acids and vitamins of group B.
Almonds are also rich in magnesium provide part of the minerals that the scalp needs to create a healthy and balanced microsystem.
Pumpkin seeds: Pumpkin seeds improve the assimilation of proteins in the body thanks to the contribution of zinc. Like the chicken, they avoid some types of universal alopecia and symptoms of weakness in the nails and scaly skin. They are also a very rich nut that you can combine in many situations.
Best Vitamins For Natural Black Hair Growth
In a previous post, I have discussed using vitamins for faster hair growth, which included the best vitamin brand I have used and which vitamins are best for hair growth and general wellbeing. You can read the post called: Black Hair Growth Vitamins.
Black Hair Growth Vitamin #1: Vitamin A
Indispensable for building skin and hair is vitamin A (retinol). It ensures healthy hair growth and makes the hair shaft supple. Retinol is found in dairy products, carrots, apricots, peppers and fish oil. Too much vitamin A in the nutritional plan is dangerous. Therefore, you should be careful with vitamin tablets and should not exceed the recommended daily amount. As a guideline, 1.5 milligrams of retinol (equivalents) are used. With food, a risky overdose is hardly possible.
Black Hair Growth Vitamin #2: B vitamins
All vitamins of the B-complex, especially vitamin B3 (niacin), vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), are part of the nutritional plan for healthy hair. The B vitamins strengthen the skin and hair, regulate sebum production and activate important metabolic processes in the hair root. They prevent inflammation and ensure a healthy scalp.
Foods such as cereals, chicken breasts, bananas and chickpeas, among others, are rich in B vitamins, which are very good for strengthening and nourishing hair. This is because the B vitamins are those that carry oxygen to the cells of red blood cells in all parts of the body including the hair.
Black Hair Growth Vitamin #3: Vitamin C
As a “universal vitamin”, vitamin C is part of the nutritional plan anyway. It also plays a major role in healthy hair growth. It allows iron to bind to the red blood cells and thus be transported in the body. With the help of vitamin C (ascorbic acid), the important hair component iron thus reaches the hair roots. It also strengthens the cells in the hair shaft. Vitamin C donors are all citrus and cabbage.
Black Hair Growth Vitamin #4: Vitamin H
Among other things, this vitamin causes the scales on the hair shaft to close together. The hair is strong and shiny. Split ends have no chance. Biotin keeps the skin supple and prevents inflammation. As a result, it also works against inflammation of the hair roots. The diet includes enough meat, egg yolk, milk, whole grains and nuts. These contain a lot of biotin.
Black Hair Growth Vitamin #5: iron
Without this trace element, there is no growth in the body cells – not even in the hair roots. Iron is part of the blood pigment hemoglobin and responsible for the transport of oxygen in the blood. It brings the vital energy source oxygen into every body cell.
Black Hair Growth Vitamin #6: Copper
This trace element must not be missing in the nutritional plan for healthy hair. It is one of many enzymes and thus regulates metabolic processes in the body, even in the hair cells. So it improves especially the hair structure. Copper deficiency leads to thin, brittle hair.
A low-copper diet plan leads to thin, brittle hair. Rich in copper is whole grains, legumes, nuts, dried fruit, and yeast.
Black Hair Growth Vitamin #7: Zinc
A true all-rounder among the trace elements is zinc. It is a great supplement for hair growth and thickness and also activates numerous enzymes that help new hair cells to form faster.
Skin, hair, and fingernails can benefit with the supplementation of zinc because it protects the hair root from inflammation and ensures a healthy scalp. Especially zinciferous are fresh oysters, but also meat, eggs and cheese.
Best Foods for Hair Loss
If your diet does not contain enough iron, it will lead to hair loss. Especially women with heavy menstrual bleeding are at risk. Even vegetarians risk iron deficiency and thus dwindling head hair. Because the most important supplier of iron is meat, with iron being one of the best vitamins for hair loss.
There are some seeds and extracts that can be consumed as hair loss supplements, great for those who are experiencing hair loss. Such seeds include almonds and sesame seeds.
Several recent studies have found a link between using Grape Seed Extract and hair growth. The studies found that the OPCs (oligomeric proanthocyanidins) found in grape seeds were able to inhibit the production of DHT which is the main culprit in hair loss. Note that grape seed extract should only be used externally.
The plant material OPC is mainly found in grape seeds and is one of the strongest antioxidants. OPC consequently has a broad spectrum of effects. Thus, this substance protects our cells from free radicals, because of this property OPC is also like to be used for anti-aging purposes, also the plant matter, the hair grow faster. A Japanese study on rodents underpins this assumption. According to the study, oligomeric proanthocyanidins increases hair growth activity by up to 230% . To what extent these results can be transferred to humans remains questionable.
You can read my full detailed article on hair loss called: Black hair loss treatment.
Natural Hair Growth Regimen
Moisturise & Deep Conditioning Hair Regularly:
Moisturizing your hair from the inside. Opt for a leave in conditioner for natural hair, specially formulated with oils suited to the condition of your hair.
Deep Conditioning Natural Hair Regularly:
By making warm nutritious treatments (using olive, coconut, linen, almond or castor oil), and regularly making moisturizing masks for your hair.
As an example, a weekly treatment using castor or coconut oils can help your hair grow faster, healthier and thicker. Massage the scalp oil with your scalp, and then spread the coconut oil along the hair, then cover your head with a silk cloth or a shower hat, leaving it overnight.
The next morning, wash and condition your hair as usual (you may need to wash it twice to get rid of the greasy feeling). This natural treatment will bring luminosity and shine, simply giving a new life to your hair, with a bright, healthy and really beautiful appearance. You can also apply castor oil on eyelashes and eyebrows to nourish them during the night, accelerating their healthy growth.
Massage Your Scalp Regularly:
Scalp stimulation can also make your hair grow faster, as it aids in regulating blood flow to the scalp area. Use the best oils to massage your scalp or natural hair growth products for your hair type.
More Useful Tips On: How to Grow Natural Hair Fast
Avoid stress by all means, as it can end not only in the loss and thinning of hair, but also in lack of appetite, depression or insomnia, and we do not want that, right? To avoid stress, try meditation, exercise regularly and direct your thoughts towards the positive.
Avoid SLS Shampoos:
Avoid shampoos based on silicone, or containing laureth sulfate, because these products cause dry hair breakage, itchy scalp and damage. In addition, some studies show that sodium laureth sulfate (SLES) could be linked to skin and eye irritations, organ toxicity, cancer, possible mutations, and even changes at the cellular level.
Avoid Tight Hairstyles:
If you want your hair to grow faster be sure to avoid tight hairstyles, because if they are used constantly these can lead to hair loss, breakage and damage.
Avoid Excessive Exposure to the Sun:
as this can not only lead to the premature appearance of wrinkles and sun spots, but also UV rays can significantly damage your hair. Therefore, if you know you will spend a day on the beach, make sure you wear a hat!
Avoid the Excessive Use of Heat:
If you must blow dry like I do, use low heat settings
Avoid discolouring or constantly dying your hair:
These actions have harmful effects on your hair. If you want to change the color of your hair a bit, make your reflections instead of doing a uniform discoloration; the reflexes are less radical and certainly less harmful.
Eating healthy is by far the best way to ensure you are giving your hair the nutrition it needs for growth and healthy upkeep. The secret of a healthy and beautiful hair is to know how to “listen” to your hair. By listening I mean closely observing your hairs reaction to certain ingredients that you apply to it. Opt to nourish your hair from within as well as on the outside. Some other factors that influence hair growth include:
- Is your hair dyed or chemically treated?
- Is your hair too greasy, dry, or damaged?
- How curly is your hair?
- What is your hairs texture?
- Are you transitioning?
- What is your hair porosity?
- Your hairs level of hydration and moisture absorption.
To read more tips on growing natural hair fast, visit my article on: How to grow natural hair.