5 Selenium-rich foods to eat for hair growth

Selenium is a crucial trace mineral that plays a vital role in maintaining overall health, particularly in hair growth. It helps prevent hair loss by supporting thyroid function, reducing oxidative stress, and enhancing the production of enzymes that protect hair follicles. Deficiency in selenium can lead to brittle hair, slow growth, and even hair thinning. If you are looking to boost your hair health naturally, here are five selenium-rich foods that should be a staple in your diet.

by TOI Lifestyle Desk

Brazil nuts are one of the most potent sources of selenium, making them a superfood for hair growth. Just one Brazil nut can provide more than the daily recommended intake of selenium, ensuring your hair follicles receive the necessary nutrients to thrive.

How it helps hair growth:

Selenium in Brazil nuts supports scalp health by reducing inflammation and promoting hair follicle regeneration.

It helps in the production of antioxidants that protect hair cells from damage.

Aids in regulating thyroid hormones, which play a direct role in hair growth.

How to include in your diet:

Eat 1-2 Brazil nuts daily as a snack.

Chop and sprinkle them over salads, smoothies, or yogurt.

Blend into nut butter and spread over toast for a nutrient boost.

Fatty fish such as tuna, salmon, and sardines are excellent sources of selenium. They are also rich in omega-3 fatty acids, which work synergistically with selenium to promote hair health.

How it helps hair growth:

Selenium contributes to hair follicle stimulation, encouraging growth and preventing breakage.

Omega-3 fatty acids nourish the scalp, keeping it hydrated and preventing dryness.

The anti-inflammatory properties help combat scalp conditions like dandruff and irritation.

How to include in your diet:

Grill or bake salmon and serve with vegetables for a nutritious meal.

Include canned sardines or tuna in sandwiches, salads, or pasta dishes.

Prepare sushi or fish tacos for a delicious way to boost your selenium intake.

Eggs are another nutrient-dense food that provides a good amount of selenium. They are also rich in protein and biotin, which are essential for strong and healthy hair.

How it helps hair growth:

Selenium in eggs aids in the production of enzymes that stimulate hair follicles.

The combination of protein and biotin strengthens hair strands, reducing breakage.

Helps maintain scalp health, preventing dandruff and other issues.

How to include in your diet:

Enjoy boiled eggs as a protein-rich breakfast or snack.

Make an omelette with vegetables for a nutrient-packed meal.

Add eggs to baked goods, pancakes, or homemade protein shakes.

Sunflower seeds are not only a convenient snack but also a great source of selenium, along with vitamin E and zinc, all of which contribute to strong and healthy hair.

How it helps hair growth:

Selenium helps activate antioxidants that protect hair follicles from damage.

Vitamin E promotes blood circulation to the scalp, encouraging hair growth.

Zinc strengthens hair strands and reduces hair shedding.

How to include in your diet:

Eat a handful of sunflower seeds as a snack.

Sprinkle over salads, oatmeal, or yogurt.

Blend into smoothies or add to homemade granola bars.

Mushrooms, particularly varieties like shiitake and white button mushrooms, are a plant-based source of selenium. They are also packed with essential vitamins and minerals that contribute to hair health.

How it helps in hair growth:

Selenium aids in maintaining a healthy scalp by reducing oxidative stress.

Helps in collagen production, ensuring strong hair strands.

Supports thyroid function, which is crucial for maintaining hair growth cycles.

How to include in your diet:

Sauté mushrooms with garlic and olive oil for a nutritious side dish.

Add to soups, stews, and stir-fries.

Use in salads, sandwiches, or as a pizza topping.