9 zinc-rich foods to boost hair growth naturally

Zinc is known to protect cells and DNA. Hence, regular consumption is good for hair. These 9 zinc-rich foods for hair growth is all you need!
Zinc Rich Foods for Hair Growth
Give your hair growth a natural boost with these zinc rich foods. Image courtesy: Adobe Stock
Aayushi Gupta Published: 17 Sep 2023, 10:30 am IST
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Zinc is often overlooked as a mineral, but it is essential for fuller and more voluminous hair. This trace mineral promotes hair growth and combats hair loss by strengthening hair follicles. It also helps to regulate oil production on the scalp, reducing dandruff and promoting a healthy environment for hair growth. These reasons are enough to convince you to add an adequate amount of zinc to your daily diet. To know the best zinc-rich foods for hair growth, read on.

Zinc-rich foods for hair growth

Here are the top 9 zinc-rich foods to promote hair growth and control hair fall:

1. Oysters

Oysters are high in zinc, a vitamin that is necessary for hair growth and hair loss control. Zinc regulates sebum production, which eventually protects the scalp and hair by keeping them hydrated. It also keeps your scalp from becoming dry and brittle. Oysters are high in calcium, iron, and omega-3 fatty acids, all of which are beneficial to hair growth.

2. Spinach

“Spinach, a leafy green vegetable, includes zinc and other essential minerals such as iron, vitamins A and C, folate, and so on that promote hair growth,” according to Dr Rinky Kapoor. Zinc aids in maintaining hair proteins, making hair strong and resistant to damage. High iron content, on the other hand, ensures that your hair follicles receive adequate oxygen, boosting hair growth and preventing hair loss.

zinc rich foods
Spinach is also good for your digestive health. Image courtesy: Adobe Stock

3. Pumpkin seeds

There are numerous seeds that are beneficial to hair growth. Pumpkin seeds are the best among them and are a great source of zinc. Zinc present in pumpkin seeds is essential for the production of keratin, a protein that serves as the foundation for your hair strands. Furthermore, the antioxidant, vitamin E, and anti-inflammatory qualities found in pumpkin seeds can help prevent hair breakage and promote hair growth.

4. Lentils

Full of folic acid, lentils are also an excellent plant-based source of zinc and protein. In fact, they are also rich in biotin, iron, vitamin C, and magnesium. All of these nutrients help to nourish your scalp and promote collagen production. Overall, lentils support healthy hair growth.

5. Yogurt

Yogurt is not only high in probiotics, but it is also high in zinc, which supports hair health. As a result, it aids in the repair and regeneration of hair tissues. Furthermore, probiotics in yogurt help maintain a healthy gut, which is essential for nutrient absorption, including zinc absorption. Yogurt is also high in biotin, which helps to prevent hair loss.

curd for hair
Curd is as good for hair as it’s for your tummy! Image courtesy: Shutterstock

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 fuller. Since nuts are a great source of protein, they help stimulate hair growth, restore hair elasticity, and make your hair look fuller and voluminous.

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7. Eggs

Like nuts, eggs are a powerhouse of protein nutrients. And, not many people know that but eggs are rich in zinc and biotin, a vitamin B type, which plays a vital role in maintaining the health of your hair follicles and preventing hair loss. Incorporating eggs into your diet not only nourishes your hair but also boosts blood circulation in your scalp, ensuring that your hair follicles receive the nutrients they need to thrive.

8. Dark chocolate

Minerals such as iron, zinc, and copper are present in dark chocolate which are known to enhance blood flow to the skin of your scalp, stimulating faster hair growth. These minerals also play a vital role in for keeping your hair thick and shiny. Dark chocolate is also believed to be packed with antioxidants that can fight free radicals and keep your immunity strong.

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chocolate for hair
Chocolate have positive effects on your hair, Image courtesy: Adobe Stock

9. Chickpeas

Chickpeas are high in protein and can help decrease hair loss. Furthermore, the zinc and manganese in them help strengthen and encourage hair growth. Chickpeas are also high in vitamin A, which has been linked to a reduced risk of dandruff and dryness.

Incorporating these foods into your diet can help ensure you’re getting enough zinc to support healthy hair growth. Remember to maintain a balanced diet for overall health as well.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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