Promote Hair Growth -for Vegetarians and Vegans
Wisely choosing protein sources from plant-based foods that eliminate dry scalp, encourage healthy hair and promote hair growth is possible, even for vegans and vegetarians. Although, 100% all natural herbal hair care products are a great help to grow and maintain lustrous, radiant healthy hair –adding a diet of nutrient-rich, plant-based foods will further enhance your natural beauty.
Plant-based Food Sources to Promote Hair Growth*
Protein
- Green peas, chickpeas, edamame
- Lentils
- Beans
- Quinoa
- Nuts, nut butter
- Tempeh, tofu, seitan,
- Broccoli, spinach
- Seeds: chia, sesame, sunflower, poppy
- Nondairy milk: soy, rice, almond, hemp
- Unsweetened cocoa powder
Iron
- Brussel sprouts, collard greens, arugula, potatoes, sun-dried tomatoes, kale, broccoli, spinach
- Raisins, dried peaches, prune juice, dried apricots
- Soybeans, pinto beans, black beans, lima beans, black-eye peas, green peas, lentils, pumpkin and sunflower seeds
- Oatmeal, whole wheat pasta, brown rice, tofu
- Sesame butter (tehani), dried thyme, molasses, dark chocolate
Vitamin A
- Dark green, orange, red, yellow vegetables and fruits (containing beta-carotene).
Biotin
- Fresh is always best: carrots, cauliflower
- Cereals, yeast, soy flour
- Beans
Vitamin B-6
- Bananas
- Navy beans, chickpeas
- Walnuts
- Breakfast cereals, fortified with B vitamins
Vitamin B-12**
- Plant milks such as: Almond milk, coconut milk and soy milk, fortified with vitamin B12
- Nutritional yeast and yeast extracts fortified with B12.
- Vegan mayonnaise
- Tempeh
- Breakfast cereal, fortified with B12
Folic Acid
- Folic acid vegetables: Broccoli, beets, asparagus, Brussels sprouts, fresh peas, spinach
- Folic acid beans: All types of beans, chickpeas, soybeans, lentils
Copper (Dietary)
- Dark, leafy greens and dried fruits like prunes
- Cocoa, black pepper, yeast
Alpha-Linoleic Acid (ALA)
- Flaxseed (best to use ground); flaxseed oil (unheated)
- Walnuts
- Hemp seed oil
Zinc
- Nuts: cashews, pecans, almonds, (brazil nuts are also rich in selenium)
- Beans
- Chickpeas
A diet of healthy foods will give your hair growth an added boost. On average, hair grows ¼ to ½ inch each month. Therefore, work on growing healthier and stronger cells through healthy eating.
*Obviously, this list is not all-inclusive. Feel free to add your own personal list of vegan and vegetarian foods that promote healthy hair growth.
**‘Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look for fortified foods or supplements to get vitamin B12 I their diet.’1
Resources (on file):
1The Vegetarian Resource Group
Vegan Health: Omega-3 Fatty Acid Recommendations for Vegetarians
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