9 Best Foods for Hair Growth, Say Experts
From supporting shiny, lustrous locks to combating thinning hair, what we eat plays an important role in our hair health. Healthy hair signifies overall well-being. We caught up with doctors, nutritionists, and hair health experts to better understand the relationship between diet and hair growth. We learned that a well-balanced diet is a major driving factor for optimal hair health, and a few key nutrients can make a big difference. So, which foods have the biggest nutritional bang for the buck when it comes to hair growth? Our experts weigh in with their insights.
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Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table, explains why eggs are one of nature's perfect protein sources, especially for hair. 'Eggs are a good source of protein and biotin, two important ingredients promoting hair growth.' Biotin is a B vitamin that is critical in producing keratin, the protein that makes up our hair.
Dr. Laura Purdy, MD, MBA, a board-certified family medicine physician, emphasizes the importance of protein and biotin. 'Protein and biotin are essential for hair growth,' she explains. Best of all, the small but mighty egg is versatile enough to work for breakfast, lunch, dinner, and even snacks and salads.
Avocados are a treasure trove of vitamin E, a powerful antioxidant that protects and repairs the scalp, which Sheth explains is the foundation for full, healthy hair. A damaged scalp also affects hair growth, and vitamin E helps repair that damage.
'Because scalp skin that is damaged can negatively affect hair quality and number of hair follicles, vitamin E can help,' she says. So, by all means, pass the guacamole.
Thanks to their rich nutritional composition, beans are perfect for a hair-healthy diet. Loaded with plant-based protein and hair-friendly nutrients like zinc, biotin, and iron.
For a quick and nutritionally packed lunch or dinner, certified holistic chef Laura Lea Bryant suggests simple black bean patties — a concoction of beans, oats, an egg, sunflower seeds, cooked brown rice, a clove of garlic, salt, and pepper blended in a food processor, formed into patties, and grilled. She suggests serving it with plain yogurt, chopped green onions, and sriracha.
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Sweet peppers are a rich and tasty source of nutrients. They're delicious raw, in salads, grilled or sautéed, and even stuffed. But of course, it's what's on the inside that counts, and sweet peppers are full of the good stuff — specifically, vitamins A and C. These vitamins support hair health by boosting collagen production and aiding in iron absorption, a mineral essential for hair growth.
Dr. Purdy emphasizes that lean meats can greatly contribute to hair health. These include options like chicken and turkey, which are high in protein and provide iron, both of which are necessary for hair growth.
Certified trichologist William Gaunitz adds lean red meat to the mix. 'Lean red meat is a perfect superfood for your hair because of its high values of vitamins, iron, zinc, and overall protein supply.'
Berries and citrus fruits are nature's sweet treats and are full of vitamin C, which delivers a powerful dose of hair-friendly nutrition. Vitamin C aids in collagen production, a protein that strengthens hair and prevents it from becoming brittle and breaking. Smoothies and fresh fruit make a perfect healthy snack or breakfast, along with something like yogurt or cheese to incorporate some protein.
Spinach, kale, and other leafy greens are nutritional powerhouses high in iron and folate. These key nutrients are helpful for hair growth and contribute to better overall nutrition.
'Most green vegetables are packed with anti-inflammatory chemicals and additionally have high values of needed nutrients to support general health,' explains Gaunitz.
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Packed with hair-boosting nutrients like biotin, antioxidants, and omega-3 fatty acids, one of the best food options is nuts, such as almonds and walnuts.
'There are quite a few micronutrients that can play an important role in maintaining healthy hair growth, including iron, zinc, niacin (vitamin B3), omega-3 fatty acids, selenium, folic acid, and biotin,' shares Bryant.
Including just a handful of nuts in your daily diet can contribute to a healthier nutritional intake that supports stronger and healthier hair.
Fish like salmon and mackerel are rich in omega-3 fatty acids, which are vital for hair growth.
'Fatty fish are packed with omega-3 essential fatty acids [and] are clinically proven to reduce inflammation and support hair growth,' says Gaunitz. Omega-3 fatty acids nourish the hair and support hair density, building beautiful locks from the inside out.
Read next:
The 7 Best Foods for Glowing Skin, Healthy Hair, and Strong Nails
What to Eat (and What to Avoid) for Healthy Hair
5 Clean Beauty Ingredients For Skin, Hair & Nails
The post 9 Best Foods for Hair Growth, Say Experts appeared first on Clean Plates.
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Yahoo
04-05-2025
- Yahoo
9 Best Foods for Hair Growth, Say Experts
From supporting shiny, lustrous locks to combating thinning hair, what we eat plays an important role in our hair health. Healthy hair signifies overall well-being. We caught up with doctors, nutritionists, and hair health experts to better understand the relationship between diet and hair growth. We learned that a well-balanced diet is a major driving factor for optimal hair health, and a few key nutrients can make a big difference. So, which foods have the biggest nutritional bang for the buck when it comes to hair growth? Our experts weigh in with their insights. Related: Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table, explains why eggs are one of nature's perfect protein sources, especially for hair. 'Eggs are a good source of protein and biotin, two important ingredients promoting hair growth.' Biotin is a B vitamin that is critical in producing keratin, the protein that makes up our hair. Dr. Laura Purdy, MD, MBA, a board-certified family medicine physician, emphasizes the importance of protein and biotin. 'Protein and biotin are essential for hair growth,' she explains. Best of all, the small but mighty egg is versatile enough to work for breakfast, lunch, dinner, and even snacks and salads. Avocados are a treasure trove of vitamin E, a powerful antioxidant that protects and repairs the scalp, which Sheth explains is the foundation for full, healthy hair. A damaged scalp also affects hair growth, and vitamin E helps repair that damage. 'Because scalp skin that is damaged can negatively affect hair quality and number of hair follicles, vitamin E can help,' she says. So, by all means, pass the guacamole. Thanks to their rich nutritional composition, beans are perfect for a hair-healthy diet. Loaded with plant-based protein and hair-friendly nutrients like zinc, biotin, and iron. For a quick and nutritionally packed lunch or dinner, certified holistic chef Laura Lea Bryant suggests simple black bean patties — a concoction of beans, oats, an egg, sunflower seeds, cooked brown rice, a clove of garlic, salt, and pepper blended in a food processor, formed into patties, and grilled. She suggests serving it with plain yogurt, chopped green onions, and sriracha. Related: Sweet peppers are a rich and tasty source of nutrients. They're delicious raw, in salads, grilled or sautéed, and even stuffed. But of course, it's what's on the inside that counts, and sweet peppers are full of the good stuff — specifically, vitamins A and C. These vitamins support hair health by boosting collagen production and aiding in iron absorption, a mineral essential for hair growth. Dr. Purdy emphasizes that lean meats can greatly contribute to hair health. These include options like chicken and turkey, which are high in protein and provide iron, both of which are necessary for hair growth. Certified trichologist William Gaunitz adds lean red meat to the mix. 'Lean red meat is a perfect superfood for your hair because of its high values of vitamins, iron, zinc, and overall protein supply.' Berries and citrus fruits are nature's sweet treats and are full of vitamin C, which delivers a powerful dose of hair-friendly nutrition. Vitamin C aids in collagen production, a protein that strengthens hair and prevents it from becoming brittle and breaking. Smoothies and fresh fruit make a perfect healthy snack or breakfast, along with something like yogurt or cheese to incorporate some protein. Spinach, kale, and other leafy greens are nutritional powerhouses high in iron and folate. These key nutrients are helpful for hair growth and contribute to better overall nutrition. 'Most green vegetables are packed with anti-inflammatory chemicals and additionally have high values of needed nutrients to support general health,' explains Gaunitz. Related: Packed with hair-boosting nutrients like biotin, antioxidants, and omega-3 fatty acids, one of the best food options is nuts, such as almonds and walnuts. 'There are quite a few micronutrients that can play an important role in maintaining healthy hair growth, including iron, zinc, niacin (vitamin B3), omega-3 fatty acids, selenium, folic acid, and biotin,' shares Bryant. Including just a handful of nuts in your daily diet can contribute to a healthier nutritional intake that supports stronger and healthier hair. Fish like salmon and mackerel are rich in omega-3 fatty acids, which are vital for hair growth. 'Fatty fish are packed with omega-3 essential fatty acids [and] are clinically proven to reduce inflammation and support hair growth,' says Gaunitz. Omega-3 fatty acids nourish the hair and support hair density, building beautiful locks from the inside out. Read next: The 7 Best Foods for Glowing Skin, Healthy Hair, and Strong Nails What to Eat (and What to Avoid) for Healthy Hair 5 Clean Beauty Ingredients For Skin, Hair & Nails The post 9 Best Foods for Hair Growth, Say Experts appeared first on Clean Plates.
Forbes
28-04-2025
- Forbes
Get Ready For Bed Like A Sleep Editor: 9 Expert-Backed Tools For Your Nightly Routine
Almost everyone has a nightly routine–even if it isn't intentional—whether it includes an elaborate skincare regimen or simply taking your pet for a pre-bedtime trip outside. But when you're deliberate about the activities you practice, the time you initiate your routine and the tools you employ along the way, you can trigger your body's natural wind-down response and set yourself up for a restful night's sleep. As a sleep editor, I've tested all manner of products to cultivate a sustainable bedtime routine and promote successful sleep, some of them more effective than others. From my testing, there are a few key accessories that reliably lull me to bed and help alleviate any pain, discomfort or insomnia I'm experiencing, like the Therabody Sleep Mask and Chirp Wheel. Get ready for bed like a sleep editor with some of the best products to promote sleepiness, like the ... More Therabody Sleep Mask and Hatch Restore 3. 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ILLUSTRATION: FORBES / PHOTO: RETAILER Sleep masks don't typically meet my needs: I am a combination sleeper who spends part of the night on my stomach, and they often press uncomfortably up against my face. I also sleep hot, and these types of products tend to just worsen the problem. That said, the Therabody Sleep Mask has been a turning point for me. It's breathable, comfortably cushioned and completely blocks out light. This last point is is especially important, per Jacob Teitelbaum, M.D., a sleep medicine expert: 'Sleep masks are one of the best investments you can make in your health,' he says, because 'unfortunately, even the tiny amount of light from a nightlight is enough to trigger adrenaline release during sleep.' This adrenaline release can lead to a poorer-quality sleep overall. The other benefit of this mask is its subtle and unobtrusive massager—it's hardly noticeable even when I lie on my stomach. This is my favorite feature of the mask, and I use it several nights a week before bed. It even has a self-timer so it automatically turns off after around 20 minutes. Beyond leaving you feeling great, Teitelbaum says, there's a distinct health benefit. 'Studies show that facial massage can improve sleep and decrease next-day sleepiness by half,' he shares,'so it's not surprising that combining the two [features in this mask] is beneficial." Wayfair In the same vein as a sleep mask, blackout curtains can hinder external light from street lamps, car headlights, neighboring buildings and similar from interrupting your sleep. I recently hung blackout curtains in my room to block the glow of a street lamp that surrounds my window, and it's made a noticeable difference in my sleep latency and overall sleep quality. Echoing Teitelbaum, Purdy concurs that 'when a room has light, our brains are alerted to be awake and more stimulated.' She expands that 'darker rooms will help us relax and can trigger your brain to also relax. When we are relaxed, we are prone to get better sleep.' Amazon I own the Hatch Restore 2 and use it every night before bed, but the brand has recently released the Restore 3, which boasts the same features with a few added upgrades and design changes. In addition to being a sunrise alarm clock that wakes you up more naturally by filtering in light gradually before your alarm officially goes off, it's also a sound machine that can play relaxing noises at bedtime to help lull you to sleep. I drift off each night to the sounds of a crackling campfire, but you can customize the sound to your liking via the Hatch mobile app. Sound machines that play white noise, pink noise and the like can benefit sleep because 'it's a consistent sound that helps dull out other noises that might disrupt sleep or make falling asleep more difficult,' says Purdy. 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Dr. Echo Helen Messier, M.D., Ph.D., chief medical and science officer at Fountain Life, concurs with this research and says, "A pre-sleep warm bath controls core body temperature, which naturally increases melatonin levels and sleep onset.' Pair that with a magnesium product like the Vertly Epsom Bath Salts above, and you're putting yourself in an even better position for premium rest. Magnesium can be a helpful mineral for sleep, as some studies show it has properties that promote relaxation, support melatonin production and reduce stress. Per Teitelbaum, 'Soaking in a hot bath with 1 to 2 cups of magnesium salts (called Epsom salts) before bedtime will powerfully relax your muscles and induce sleep.' Although experts aren't fully convinced that topical magnesium application in small doses (like in lotions or soaps) is the most effective delivery of magnesium's sleep-promoting properties, I like to apply the Beauty Sleep Body Cleanser from Drowsy during my bedtime showers and baths. It's a magnesium-based soap enriched with 7 essential oils for sleep including lavender. Its quantity of magnesium may be inconsequential to actually effect my quality of sleep, but I enjoy its spa-like scent during my pre-sleep ritual. Amazon My husband introduced me to the chirp wheel after he began using it during his bedtime routine to stretch out his lower back, a common problem area for him. Now, I use it whenever I feel tightness in my back and shoulders, which is a weekly occurrence considering I work from home in an office chair five out of seven days a week. Rolling on the Chirp Wheel helps loosen my muscles at the end of a long day, promote relaxation and lengthens my back to prepare me for eight hours of lying down. The Chirp Wheel is ergonomically designed to apply pressure down your spine and is a more comfortable alternative to a foam roller, a popular tool used for self-myofascial release (SMR). SMR is a type of physical therapy that involves self-massage to relieve soreness, ease tension and improve blood circulation. A massage before bed is a natural and effective way to foster relaxation and set yourself up for a good night's sleep, as research says a nighttime session can improve quality and quantity of rest in those with insomnia. There are also some studies that show SMR is a particularly beneficial sleep tool for those with chronic pain conditions like fibromyalgia. Sleep Number One major sleep accessory I recommend for a relaxing bedtime routine is an adjustable bed frame. Among other capabilities that vary depending on your model, an adjustable frame enables you to move the head and foot of your mattress up and down to adjust your sleep posture. By raising your head above your heart, you can improve circulation, reduce pressure on your nasal passageway and improve symptoms of snoring. This also makes it the perfect piece of furniture to enable an extra-comfortable setting for reading in bed, as studies show that reading before bed can have a noticeable impact on your quality of sleep. I have personally tried multiple adjustable bed frames from various companies and have found Sleep Number to stand out in its offerings. Its collection of adjustable frames and mattress bundles features an array of premium details like massagers, under-bed lights and much more, to suit a wide variety of sleepers. As an example, the ClimateCool Mattress with the FlexFit base recommended above is especially great for hot sleepers and couples who prefer different firmness levels to suit their sleep styles. Also worth considering is the Nectar Adjustable Frame for a more value-friendly pick. Amazon Journaling before bed can be helpful for when stress and anxiety keep you from getting rest. As you get out all the thoughts that may feel overwhelming or daunting and express them on paper, you can feel more organized and in control of your situation. Specifically, studies have found that positive affect journaling—in which you intentionally highlight positive experiences—can lead to decreased mental distress and better overall emotional outcomes. Beyond that, performing a short and specific burst of writing before bed to briefly organize one's thoughts has been linked to faster rates of falling asleep. I myself use a gratitude journal because, in past journaling experiences, I found myself writing about the negative events and stressful thoughts I had much more frequently than the happy and inspirational ones. This specific journal contains encouraging daily quotes and affirmations and includes spaces for you to write what you're grateful or excited about. Making small changes to your nightly routine can have a big impact on your quality of rest and sleep latency. Sleep hygiene really does matter. In addition to the sleep tools listed above, Dr. Purdy recommends a few simple lifestyle changes to employ pre-bedtime. These can lead to a better night's rest and a healthier sleep cycle overall. The Forbes Vetted sleep team has curated a robust collection of mattress and sleep stories to help you invest in a better rest. We've researched and reported hundreds of stories on all things sleep, from the best mattresses in a box to the best sunrise alarm clocks. The team behind our sleep content are seasoned sleep veterans with years of experience behind them.
Yahoo
10-11-2024
- Yahoo
The Best Time to Eat Breakfast If You Have High Blood Pressure, According to Dietitians
Got high blood pressure? When you eat breakfast counts! They say breakfast is the most important meal of the day. But did you know it can affect your blood pressure? It's true! Research shows that people who skip breakfast are more likely to have high blood pressure (aka hypertension)., So, if you're one of the nearly 50% of U.S. adults living with high blood pressure, a nutrient-dense breakfast may bring your numbers down. 'Eating breakfast provides essential nutrients needed for the heart to do its job more effectively, allowing for better vascular tone and blood pressure,' says Michelle Routhenstein, M.S., RD, CDCES, a registered dietitian specializing in preventive cardiology. But how early do you need to eat breakfast to reap these benefits? To find out, we asked dietitians the best time to eat breakfast if you have high blood pressure. Here's what they told us. The Best Time to Eat Breakfast If You Have High Blood Pressure Experts recommend eating breakfast within one hour of waking up to promote healthy blood pressure. 'This timing will help your body maintain a balanced blood sugar level early on, decrease the strain on your cardiovascular system, and promote stable blood pressure,' says Vandana Sheth, RDN, CDCES, FAND, a plant-based dietitian and certified diabetes expert. Routhenstein agrees, adding that eating within 30 to 60 minutes of waking can help manage blood pressure by lowering levels of the stress hormone cortisol, improving insulin sensitivity and providing blood pressure–lowering nutrients. That said, if you're not a breakfast eater, adding this meal to your day is worthwhile, even if you can't squeeze it in within an hour of waking. 'I always tell my patients that the best time [for breakfast] is when they can sit down, enjoy it and make it a routine,' says Kaytee Hadley, M.S., RDN, IFMCP, a dietitian specializing in functional medicine and founder of Holistic Health and Wellness. 'It's not just about what you eat or when you eat. The process of slowing down and eating mindfully is important for digestion and blood pressure, too.' Related: You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First The Benefits of Breakfast Studies show that eating breakfast is associated with better blood pressure and cardiovascular health. Conversely, research reveals that skipping breakfast may increase the risk of cardiovascular disease by 21%. 'While this does not definitely show that skipping breakfast leads to high blood pressure, it does suggest that there is a relationship between eating breakfast and your cardiovascular health,' says Hadley. If you're a breakfast skipper, it could be playing havoc with your blood pressure by raising levels of the stress hormone cortisol. In fact, research shows that skipping breakfast can throw off cortisol rhythms, leading to higher cortisol levels later in the day. So, what you don't eat in the morning could spell trouble for your blood pressure hours later. The good news is a nutritious breakfast can help balance blood pressure by reducing spikes in your stress hormone levels, says Sheth. Breakfast is an excellent opportunity to work in key nutrients for healthy blood pressure. 'Individuals who have high blood pressure should aim for a nutrient-dense, well-balanced breakfast that is low in sodium and rich in potassium, calcium and magnesium,' says Routhenstein. You've probably already heard that eating too much sodium can raise blood pressure. However, there are also nutrients that may help lower blood pressure, especially potassium, calcium and magnesium. What types of foods can help you achieve this balance of nutrients? 'Breakfast should include colorful plants like fruit, vegetables, whole grains, beans and/or nuts, with at least 20 grams of protein and limited salt,' says Hadley. 'Be mindful of pastries and processed meats, like sausage, which can have a surprising amount of hidden salt.' If you could use ideas, these 10-minute breakfasts for high blood pressure are a great place to start. Related: The #1 Breakfast for High Blood Pressure, According to a Dietitian 'Eating breakfast may help to regulate blood sugar and improve insulin sensitivity, which if not controlled can increase blood pressure,' says Routhenstein. That's because having persistently high blood sugar can cause your blood vessels to stiffen and your kidneys to become less efficient at filtering blood. Both of these can lead to high blood pressure. Other Tips for Managing Blood Pressure Eating breakfast isn't the only thing you can do to keep your blood pressure in check. These steps can also help lower your numbers. Remember the staples of a balanced breakfast? Well, they're helpful to keep in mind for other meals, too. Load up on heart-healthy foods like fruits, veggies, low-fat dairy, skinless poultry, fish, nuts and legumes. It may seem easier said than done, but stress management is super important for healthy blood pressure. Some helpful strategies include socializing with friends, meditating, practicing gratitude and staying physically active. Being physically active can help lower your blood pressure and reduce stress. Aim for 150 minutes of moderate-intensity—or 75 minutes of vigorous-intensity—aerobic activity weekly. If that seems like a lofty goal, start slowly. Every little bit counts! Despite its heart-healthy image, too much alcohol can raise blood pressure. That's one reason the American Heart Association recommends limiting alcohol to a maximum of one daily drink for women and two for men. Related: 9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts The Bottom Line
