The best summer staple foods for hair growth

There are so many things to enjoy about summer: the long, hot days, the floaty dresses and denim shorts… and, of course, the food. Summer food is colourful and tasty, and, even better, most of it is packed with essential nutrients, vitamins and minerals that are really good for your health.

If you’re looking to make the most out of your summer diet, it’s worth considering including one or two of the foods featured below into your daily dishes. Not only do they taste amazing, but they have also been scientifically proven to keep hair healthy and strong, promoting quicker hair growth. Now that’s a win-win situation if we ever heard one.

1.       Berries

Is there anything more summery than a berry smoothie, a blueberry tart, or a bowl of lightly-sugared strawberries? Blueberries, strawberries, raspberries, blackberries, and acai berries all boast super high nutrient contents that promote blood circulation in the scalp, provide oxygen to hair cells, and add softness and shine to your hair. Toss them onto your breakfast oats or whizz them up into an easy smoothie for instant gratification.

2.       Avocados

Summer is all about the salad, and that doesn’t mean you have to be boring about it. With avocado, one of the latest new superfoods taking the health world by a storm, being more widely-available than ever, there’s no reason why you can’t toss up a delicious and nutritious salad with this summer staple. Avocados contain high concentrations of vitamins B and E, which work to protect and strengthen hair cells. Vitamin E helps repairs any scalp damage which may slow down the hair growth process.

3.       Grilled chicken

Get the barbecue out, it’s chicken time! Chicken is a rich source of protein, helping to naturally strengthen hair. It contains B vitamins like B3, which stimulate hair growth and help keep it healthy and nourished. Chicken can easily be incorporated into any summer dish, from salads and pastas, to curries and kebabs, and is completely versatile in flavour.

4.       Legumes

Summer brings out all the fresh produce, which is probably why we find ourselves eating far more legumes, like chickpeas, lentils and kidney beans in the hotter season. They’re easy to toss into a quick salad, and take seconds to cook to perfection. Because legumes contain many hair-friendly vitamins and minerals like zinc, biotin, and iron, including them regularly in your diet should help you maintain stronger, healthier hair for longer.

5.       Nuts

Nuts are the perfect, easy snack to take to a summer picnic, and the options for what you can do with them are endless. Whether you prefer to eat them on their own, add them to yogurt or granola, or even incorporate them into savoury dishes, adding nuts to your diet is a sure-fire way to promote hair growth. Walnuts and almonds especially have a high biotin content, which, if we don’t get enough of, has been linked to hair loss.

6.       Salmon

For many people, summer is all about the Mediterranean diet: plenty of grilled vegetables and seafood. Salmon in particular is a popular summer staple, and contains a wealth of powerful nutrients including omega-3 fatty acids, protein, and B vitamins. All of these work to strengthen hair, promoting healthy growth and preventing damage to the scalp.

7.       Chia seeds

Here’s another superfood that has been hyped up in recent years: chia seeds. Found inside the salvia hispanica plant, chia seeds have long been used as a source of energy, but have more recently been favoured for their hair growth properties. High in protein, fat, and zinc, chia seeds are also antioxidants, which help to combat hair loss and weakness in the strands. Add a couple of tablespoons of chia seeds to your yogurt, porridge, salads or curries to ensure a regular intake of the superfood.

8.       Citrus fruits

There’s something about the bright, sunny colours of citrus fruits that always makes us think of the warmer weather. Lemons and limes are great for including in salads and curries, and oranges make the perfect refreshing snack on a hot day. Being an incredible source of vitamin C, citrus maintains our collagen levels, which is key for healthy hair growth.

Laura Shallcross