Hair loss is a problem that we all deal with at some point in our lives. It can be because of several reasons, including your genes, poor diet, stress, hormonal changes due to pregnancy, childbirth, menopause, thyroid problems, and even the excessive use of heat styling. In fact, long-lasting health conditions such as diabetes can also affect your hair volume. That’s not all. There are still many other reasons that can contribute to hair loss. While a diet rich in iron, vitamins, and essential fatty acids can help promote hair health, you should also consider adding beta-carotene foods for hair growth.

What is beta carotene?

Beta carotene is a red-orange pigment found in many fruits and vegetables, notably carrots, sweet potatoes, and spinach. It acts as an antioxidant that converts to vitamin A in the body. While beta-carotene benefits include maintaining healthy skin, vision, and immune function, it also plays a role in promoting hair growth and overall well-being.

Is beta carotene good for hair growth?

Beta-carotene is a powerful antioxidant that plays a crucial role in promoting healthy hair growth. When consumed, the body converts beta-carotene into vitamin A, which helps nourish and moisturise the scalp, leading to stronger and shinier hair. Furthermore, beta-carotene has been found to stimulate sebum production in the scalp. Sebum acts as a natural conditioner for the hair strands, which helps keep them hydrated and prevent breakage, explains dermatologist Dr Rinky Kapoor.

7 foods rich in beta carotene for hair growth

Including beta-carotene-rich foods like sweet potatoes, carrots, and spinach may help promote overall hair health.

1. Sweet potatoes

Along with beta carotene which gets converted into vitamin A in the body, sweet potatoes are loaded with many beneficial nutrients, such as protein, iron, and vitamin C. Vitamin A plays a vital role in maintaining the health of the scalp and promoting hair growth. Additionally, sweet potatoes are rich in antioxidants, which help combat oxidative stress, preventing hair follicle damage. Sweet potatoes can also help with controlling hair fall issues.

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2. Bell peppers

Bell peppers, especially the red ones, are rich in beta carotene and vitamin C, making them excellent choices for promoting hair growth. Beta carotene in bell peppers gets converted into vitamin A and it promotes the production of sebum, keeping the scalp moisturised and promoting hair growth. Vitamin C also aids in collagen production, which strengthens strand follicles, preventing breakage.

3. Spinach

Incorporating green leafy vegetables such as spinach into your daily diet can also help boost your beta-carotene intake and support your hair’s overall health. They are also packed with other essential nutrients such as iron, and vitamins C and E, all of which can promote hair growth. “Beta carotene in spinach helps in the production of sebum, a natural conditioner for the scalp, while iron ensures proper oxygenation of hair follicles, promoting growth,” explains Dr Kapoor. The presence of vitamin C helps in collagen production, which strengthens hair strands and promotes hair growth

4. Carrots

Carrots are famous for their high beta-carotene content, which not only promotes hair growth but also contributes to overall scalp health. Beta carotene protects the scalp from free radicals, ensuring a conducive environment for hair follicles to thrive. “Regular consumption of carrots can result in stronger, thicker hair strands,” according to Dr Kapoor.

5. Kale

Kale is another leafy green vegetable that is abundant in beta carotene, vitamin C, and other essential nutrients like iron and calcium. Beta carotene in kale supports scalp health by promoting sebum production, while vitamin C aids in collagen synthesis, ensuring hair strands stay strong. Including kale in your diet can lead to healthier hair.

6. Vitamin C-rich foods

The high vitamin C levels in citrus fruits such as strawberries and oranges can promote hair growth and decrease the risk of hair loss. They are packed with magnesium, fibre, beta-carotene, flavonoids, and antioxidants, which help protect hair follicles from damage. Vitamin C-rich foods are especially beneficial for your hair if you are dealing with hair fall.

7. Muskmelon

Muskmelon is a juicy fruit that is rich in beta carotene, vitamin C, and antioxidants, making it a great addition to a diet aimed at promoting hair growth. Beta carotene in muskmelon also supports the production of sebum, which moisturises the scalp and promotes hair growth. Vitamin C and antioxidants help protect hair follicles from damage, promoting hair growth.

Who should avoid beta carotene?

People with a rare genetic condition called erythropoietic protoporphyria (EPP) should avoid beta carotene rich foods. These foods can exacerbate symptoms, including skin sensitivity to light, itching, and redness. Beta carotene increases photosensitivity in EPP patients, leading to discomfort and potential complications. Moreover, people who smoke should also avoid beta carotene supplements, as they can be dangerous. If you smoke, you can consume these foods rich in beta-carotene.

So, add these foods to your diet and see how your hair health changes!