Nuts and Seeds: Simple Snacks that will help you grow your hair! [2023]

When we are transforming our diets in order to grow dense, thick and healthy hair, it can often be difficult to find some simple snacks that are rich in hair-loving nutrients, easy to eat and easy to carry with us on the go.

Well, look no further! In today’s post, we are talking all about the wonders of different nuts and seeds and how they are full of some amazing nutrients that can help us grow our hair!

Our Favourite Nuts to Snack On

• Peanuts

First on the list are Peanuts! Peanuts are incredibly high in protein, with 26g of protein per 100g. 

As our hair is made of protein, consuming enough protein every day is important if you want to grow longer and stronger hair, therefore, peanuts make an amazing snack if you are looking to achieve this goal!

They also contain an array of vitamins and minerals, including Potassium, Magnesium, Calcium, Iron and Zinc, making them the perfect hair-loving snack to add to your handbag!

However, be warned, although they are high in protein, they are also high in fat, therefore be sure not to overdo it and only consume them as part of a healthy and balanced diet!

• Almonds

Next up are Almonds! Almonds are also super-rich in protein, with 21g per 100g. They also contain Calcium, Iron, Vitamin E, Potassium and Copper, all of which go towards promoting healthy hair growth.

Actually, Copper has been found to help increase blood flow which can potentially stimulate the hair follicles, leading to improved hair growth. So, I’m sure you certainly don’t want to miss out on these benefits!

• Pine Nuts

Our third and final nut is Pine Nuts! Pine Nuts are incredibly rich in Vitamin E, with 9.33mg per 100g. Vitamin E is packed with antioxidants that help fight free radicals and oxidative stress that can appear on the scalp and affect the hair follicles and lead to an increase in hair fall.

Consuming adequate amounts of Vitamin E is imperative for maintaining healthy hair growth and pine nuts make an amazing whole food option that is so much better than a supplement any day! 

Our Favourite Seeds to Snack On

• Sunflower Seeds

So, onto seeds! First, we have sunflower seeds, which are surprisingly impressive when it comes to their nutrient profile. Just like Pine Nuts, they are incredibly high in Vitamin E, with a whopping 35.17mg per 100g, helping you fight those free radicals!

Sunflower Seeds are also rich in Iron, with 5.25mg per 100g and Vitamin B6, with 1.3mg per 100g. Iron is incredibly important when it comes to hair growth as it helps in the transportation of oxygen to our hair follicles, improving hair growth. Often increased hair fall can be caused by an iron deficiency.

Vitamin B6 helps to process protein within the body, ensuring that the hair follicles get enough access to the amino acids in the body, in order to grow healthy hair. So, as you can see, Sunflower Seeds really are a hair-loving superfood! 

• Pumpkin Seeds

Next, we have Pumpkin Seeds! These are rich in Zinc with 7.81mg per 100g. When it comes to hair health, Zinc plays a hugely important role. This is because it helps in the growth and repair of bodily tissue, including hair.

It also ensures that the oil glands surrounding the hair follicles are working correctly. Pumpkin Seeds also contain Potassium, Magnesium and Iron.

• Chia Seeds

And finally, we come to Chia Seeds, which are already quite famous in the world of healthy eating! Chia Seeds are particularly rich in Omega 3 with 17.83mg per 100g! Omega 3 has many benefits for healthy hair growth, including preventing inflammation around the hair follicles, increasing blood flow to the hair follicles to promote hair growth and nourishing hair follicles with essential nutrients for hair growth.

Altogether, this makes Chia Seeds an impressive snack to add to your kitchen cupboards, allowing you to reap all these wonderful beauty benefits!

And so, those were our favourite nuts and seeds that we love to snack on throughout the day to help us grow our hair! We hope you can see that you don’t always need fancy recipes or supplements to give your hair what it needs.

Instead, it is the simple whole foods that our planet has to offer us that can give us everything we want in abundance. So, go forth and enjoy these simple snacks, safe in the knowledge that your hair is benefitting too! 

You can learn more about foods that can benefit your hair when you join our 14 Day Haircare Challenge!

Next Up: 7 Home Remedies That Will Make Your Hair Grow Like Crazy→