Vegan Diet For Hair Growth: What To Eat?

A vegan diet can be just as nourishing for your hair as any other diet, but it's important to ensure you're getting the right nutrients to avoid hair loss. Hair is made up of cells that contain keratin, a hard protein, so it's crucial to eat a diet rich in vitamins and minerals to maintain strong, healthy hair. While a vegan diet doesn't risk specific deficiencies, it can be more challenging to get certain nutrients, such as zinc, B12, iron, and protein. By incorporating foods such as lentils, spinach, nuts, seeds, and soy products, vegans can ensure they're getting the nutrients needed for hair growth and maintenance.

Ensure adequate zinc intake

Zinc is an essential mineral that plays a crucial role in hair health. It is involved in several physiological processes such as cellular growth, immune function, hormone regulation, and the synthesis of DNA and RNA. Zinc also aids in the production and regulation of keratin, a protein that forms the structural foundation of hair strands. Therefore, ensuring adequate zinc intake is vital for maintaining healthy hair and promoting hair growth, especially for individuals following a vegan diet.

Recommended Daily Intake of Zinc

The recommended daily allowance (RDA) of zinc varies depending on age and sex. For adult men, the RDA is 11 milligrams per day, while for adult women, it is 8 milligrams per day. However, vegans may need to consume slightly higher amounts to compensate for the different absorption rates of plant-based sources of zinc.

Zinc-Rich Foods for Vegans

Vegan diets exclude animal-derived products, so it is essential to incorporate plant-based sources of zinc. Here are some zinc-rich foods that vegans can include in their diets:

• Beans: Beans are an excellent source of zinc for vegans. They are also high in protein and contain other essential nutrients like folic acid, which is crucial for hair growth and cell renewal.
• Nuts: Nuts, such as almonds, Brazil nuts, and walnuts, are a great source of zinc for vegans. They are also high in protein and vitamin E, which helps increase scalp circulation, leading to healthier and stronger hair.
• Seeds: Seeds, including chia seeds, pumpkin seeds, and hemp seeds, are packed with zinc and other essential nutrients. Hemp seeds, in particular, are rich in omega-3 fatty acids, which reduce inflammation in hair follicles, promoting hair growth.
• Fortified Cereals and Grains: Fortified cereals and grains can provide a good amount of zinc for vegans. Look for options that are fortified with zinc and other B vitamins, as these can also contribute to hair health.
• Lentils: Lentils are not only a good source of zinc but also provide plant-based protein and folic acid. Folic acid helps restore red blood cells, ensuring an adequate supply of oxygen to the scalp for hair growth.

Zinc Supplements

While it is always best to obtain nutrients from whole food sources, vegans may consider taking zinc supplements if their dietary intake is insufficient. However, it is important to consult a healthcare professional before starting any supplements, as excessive zinc intake can also lead to adverse effects, including potential hair shedding.

Get enough vitamin B12

Vitamin B12 is an essential vitamin for healthy nerves, blood cells, and DNA. It is naturally found in animal products, such as meat, dairy, and eggs, so vegans need to be mindful of including it in their diet to avoid a deficiency.

Vitamin B12 is made by bacteria in the soil. In the past, people and animals would have obtained this vitamin by eating food from the ground. However, modern food production systems are sanitised, so the vitamin is now scarce in the human diet. Interestingly, meat, eggs, and dairy contain vitamin B12 because farmed animals are given supplements.

The recommended daily intake of vitamin B12 is 2.4 mcg for healthy adults. Older adults may need 10-30% more as absorption can decline with age.

Vegans can get vitamin B12 from nutritional yeast, which is often added to plant-based cheeses and sauces. Nutritional yeast is a popular choice for vegans as it is easy to add to dishes and has a nutty, cheesy flavour. One tablespoon provides 2.4 mcg of vitamin B12, which is 100% of the recommended daily intake.

Fortified foods are another great way for vegans to get vitamin B12. Fortified breakfast cereals often contain 25% of the daily value per serving. Fortified non-dairy milk is another option; one cup of fortified unsweetened soy milk contains 1 mcg, or 42%, of the daily value.

Yeast spreads such as Marmite and Vegemite also contain vitamin B12. One serving of Marmite spread (8 grams) contains 1.9 mcg of vitamin B12, which is 76% of the daily value.

While it can be challenging to get vitamin B12 from a vegan diet without supplements or fortified foods, there are some non-fortified foods that provide some vitamin B12. Tempeh, a traditional Indonesian food made from fermented soybeans, contains small amounts of vitamin B12. Shiitake mushrooms are another natural source of vitamin B12, but a large amount (50 grams) would need to be consumed daily to meet the recommended intake.

Supplementation is recommended for vegans, even if they consume B12-fortified foods, as vitamin B12 is crucial for the body's functioning. A deficiency can be harmful to red blood cells and the nervous system. Aim to take a supplement of at least 25 mcg every day, or a supplement of at least 1000 mcg twice a week.

Eat iron-rich foods

Iron is a vital mineral for hair growth, as it transports nutrients to the scalp and follicles, keeping hair healthy and hydrated. A lack of iron can lead to hair loss, so it is important to ensure you are getting enough in your diet.

Vegan sources of iron include spinach, kale, and collard greens, which are also packed with other essential nutrients that support hair health. Spinach, in particular, is a great source of iron, folic acid, vitamins A, B, and C, omega-3, magnesium, potassium, and calcium, all of which help boost hair growth.

Kidney beans are another excellent vegan source of iron, as well as protein and zinc, both of which are beneficial for hair growth. Soy-based foods, such as tofu, tempeh, and edamame beans, are also excellent sources of plant-based protein and iron.

Some nuts, such as cashews, are also a good source of iron, along with protein and healthy fats, which contribute to overall hair health.

To increase the absorption of iron, it is recommended to consume vitamin C at the same time. This can be easily achieved by eating citrus fruits or drinking citrus juices alongside meals containing iron-rich foods.

Consume biotin-rich foods

Biotin, also known as vitamin B7, is an essential nutrient for hair growth. It supports hair health by helping your body produce a protein called keratin, which is a fundamental building block for hair. While there hasn't been extensive research on the precise impacts of biotin on hair growth, two studies in 2012 and 2015 showed that women who took a marine protein supplement containing biotin experienced increased hair growth and less hair shedding over 90 to 180-day periods.

Legumes

Legumes such as peas, beans, and lentils are excellent sources of biotin. They are also high in protein, fibre, and various micronutrients. In particular, peanuts and soybeans contain high amounts of biotin. A 1-ounce (28-gram) serving of roasted peanuts provides nearly 5 mcg of biotin, which is 17% of the recommended daily value. Similarly, a 3/4-cup (100-gram) serving of whole soybeans contains 19.3 mcg of biotin, contributing to 64% of the daily value.

Nuts and Seeds

Nuts and seeds, such as almonds, sunflower seeds, and walnuts, are excellent sources of biotin. They also provide healthy fats, protein, and fibre, along with other vitamins and minerals. A quarter-cup serving of roasted sunflower seeds contains approximately 2.6 mcg of biotin (9% of the daily value), while the same serving of roasted almonds provides 1.5 mcg (5%). Walnuts are especially beneficial for hair health due to their significant omega-3 fatty acid content.

Sweet Potatoes

Sweet potatoes are a great source of vitamins, minerals, fibre, and antioxidants. They also offer 2.4 mcg of biotin per 1/2 cup cooked serving, which is 8% of the daily value. Additionally, sweet potatoes contain beta-carotene, which promotes scalp health and helps produce oils that give hair a shiny and soft appearance.

Mushrooms

Mushrooms are nutrient-rich and provide several health benefits. They are a good source of biotin, vitamins, and minerals. One cup of chopped fresh button mushrooms can provide up to 5.6 mcg of biotin (19% of the daily value).

Nutritional Yeast

Nutritional yeast is a common ingredient in vegan cooking, known for its nutty, cheesy flavour. It is an excellent source of biotin, providing up to 21 mcg of biotin per 2 tablespoons (20% of the daily value). It is also rich in protein and B vitamins.

Avocados

Avocados are well-known for their healthy fats and folate content, but they are also a good source of biotin. A medium avocado (200 grams) contains at least 1.85 mcg of biotin (6% of the daily value). The omega-3 fatty acids in avocados are essential for hair growth and help maintain a hydrated scalp.

Broccoli

Broccoli is a nutrient-dense vegetable containing fibre, calcium, and vitamins A and C. While it provides smaller amounts of biotin, it is still a worthwhile addition to your diet. Half a cup of raw, chopped broccoli contains 0.4 mcg of biotin (1% of the daily value).

Include protein in your diet

Protein is essential for hair growth, as hair fibres are made up of between 80-95% protein. A reduction in protein intake can lead to hair loss. Therefore, it is important to monitor your protein intake and hit your recommended daily allowance of protein.

Good sources of vegan protein include lentils, tofu, couscous, walnuts, chickpeas, and beans. Lentils are also a great source of folic acid, which is essential for hair growth and cell renewal, as well as zinc, which aids hair tissue growth and repair. They also contain biotin (vitamin B7), which improves the infrastructure of keratin.

Nuts are another excellent source of protein and can be easily added to your daily routine as a snack. They are also a good source of zinc, which supports the growth of stronger hair, and vitamin E, which helps increase circulation in the scalp, leading to healthier, stronger hair. Walnuts, in particular, are rich in omega-3 fatty acids and vitamin B7 (biotin). Biotin stimulates keratin production in hair and increases the overall follicle growth rate. Almonds and Brazil nuts are also great for hair growth, as they contain nutrients such as selenium and magnesium that benefit hair health.

Seeds, such as hemp seeds, are also a good source of protein. Just two tablespoons of hemp seeds sprinkled on top of a meal provide 10g of protein. They also contain vitamin E, calcium, iron, magnesium, and zinc, all of which are essential for keeping hair healthy.

Frequently asked questions