A Proper Diet Chart for Hair Growth

A diet chart for hair growth is one of the most effective ways of increasing hair growth. If your diet includes too much junk and sugar, you will experience side effects like weakness, aches and pains, and high cholesterol. Therefore, it is important to have a diet chart for hair growth that contains the right combination of nutrients. Some of the nutrients you must include in your diet chart for hair growth are protein, iron, zinc, niacin, and folic acid.

Let’s break down the importance of Protein, Iron, Zinc, and other important elements that you must know before starting to maintain the chart. 

Protein: Your diet chart for hair growth must include protein, which is considered an essential nutrient for hair growth. You can get proteins from different sources like meat, fish, and cheese. 

However, if you do not like to eat meats, you can also take supplements from health stores or online shops. But before taking supplements, you need suggestions from any certified doctor. According to your body condition doctor, can gives you a proper prescription.

Iron: This is another essential nutrient that is essential for hair growth. It would be best if you consumed enough iron to promote proper blood circulation. To add to that, you should consume foods rich in iron, such as spinach, beans, lentils, whole grains, and red meat.

Diet Chart for Hair Growth

Zinc: You must not miss out on consuming zinc because it is also essential for hair maintenance and growth. You can obtain zinc from vegetables, fruits, and other foods. The recommended diet chart for hair growth includes foods rich in zinc, such as zinc-fortified cereals, chicken, fish, red meat, mushrooms, nuts, and seeds. 

It would be best if you also considered taking supplements such as vitamin pills or zinc capsules. And again, here you need a prescription from any certified doctor. 

Niacin: Niacin is present in foods such as liver, eggs, and poultry. It can also be found in supplements such as supplement pills. 

It is said that a balanced diet chart for hair growth should contain adequate amounts of niacin. This nutrient is said to encourage hair growth and improve the strength and condition of hair. 

However, excessive intake of this nutrient is not advisable because it can increase blood pressure.

Vitamin E: Another nutrient that is an important part of diet charts for hair growth is vitamin E. Vitamin E is also an antioxidant. Antioxidants are known to remove free radicals from the body system. 

Free radicals can cause cellular damage and affect your overall health. It is therefore essential to consume foods rich in vitamin E to prevent free radical attacks.

Omega-3 Fatty Acids: Apart from vitamin E, you should also focus on consuming foods rich in fatty acids. Some of these include soybean oil, flaxseed oil, walnuts, and canola oil. All these foods are highly rich in omega-3 fatty acids, which are said to help reduce stress. 

In addition to that, some studies claim that these acids can also provide relief from various kinds of diseases, including anxiety, arthritis, depression, eczema, psoriasis, and more. Hence, consuming diet charts for hair growth with these essential fatty acids can be very beneficial.

Diet charts for hair growth may seem like a simple thing to follow, but it is a great way to ensure that you receive all the nutrients you need without overconsuming them. 

For one, most people tend to skip breakfast or lunch due to their work or other commitments. Without adequate nutrition, it is difficult for the body to function properly. 

Moreover, it makes it challenging for the body to absorb essential vitamins and minerals vital for hair growth when you skip meals. Hence, it is best to follow a diet chart for hair growth by having small but frequent meals throughout the day. Also, make sure that the food you take is rich in protein, carbohydrates, fiber, and fat.


After reading the whole article, if you’re here, then we’re glad to let you know – you’re almost done! When you start to maintain those proteins properly and maintain the chart, then you’ll see the improvement in your hair. 

Arefin Rabby

Happiness Is Helping Others

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