If we take a step back in time, we might recall our grandparents often saying, "What you eat is what shows in your body." Now that I’m past my twenties, I can wholeheartedly agree. Just as a nutritious diet promotes healthy hair on your head, it plays an equally important role in beard growth. For many men, a thick, well-groomed beard is more than just facial hair, it's a symbol of confidence, maturity, and bold masculinity. It shapes your personality and adds a distinct presence to your overall look.
But have you ever thought that good and nutritious food is a powerful fuel for growing a thick, dense and healthy beard? If not, then there is still time; other than having a proper beard care routine, include some highly nutritious food items in your diet and get that dreamy beard. Don’t worry, I’m not leaving you with half information. Here is a list of 7 superfoods to add to your diet for a healthy beard.
Eggs
Egg is a powerhouse of nutritional benefits and it is high in protein and biotin. As per studies, protein and biotin are great for hair growth. Keratin, the supplement required for hair and beard growth, requires amino acids from foods rich in protein, like eggs. Just include a few eggs in your everyday diet and see how easily your hair and beard start to grow.
Spinach
Do you remember Popeye from your childhood TV show? Now, we know why he was always eating spinach because it has tons of nutritional benefits. Spinach is rich in iron, magnesium, and folate, which are great for blood circulation and boosting hair and beard growth. Iron deficiency is one of the biggest reasons why problems like hair thinning, hair fall happen.Thus, it is great to add spinach in your diet.
Fatty Fish (Salmon, Mackerel, Sardines)
Omega-3 fatty acids and the proteins from fatty fish aid in keeping the hair shaft strong and the skin below the beard well nourished. Another advantage of fatty fish is that it is loaded with Vitamin D, a nutrient associated with testosterone levels, which in turn influences the growth of facial hair. To sustain your beard and keep your skin hydrated, aim for two servings per week.
Sweet Potato
Beta-carotene-rich sweet potatoes are helpful for your body as they convert them into Vitamin A, which is essential for cell growth for hair. Vitamin A nourishes your skin by enhancing sebum production, a natural oil that keeps beard hair soft and reduces breakage. Unlike topical oils, sweet potatoes help balance sebum production from within the body.
Seeds and Nuts
Beard growth can be greatly supported with a handful of walnuts, almonds, and sunflower seeds. These snacks are flooded with healthy fats, zinc, selenium and Vitamin E. Zinc, for example, is particularly important for the production of testosterone and repairing hair tissues. It is noted that the deficiency of zinc can lead to patchy or stunted beard growth. So, eating these nuts and seeds daily can prove to be beneficial in the long run.
Avocados
Avocados contain vitamin E, which is an antioxidant that supports skin and hair health. Improves blood circulation in hair roots and aids in enhancing hair follicles and skin condition. In addition, mono-unsaturated fats in avocado help maintain hormone balance, which is critical for beard formation.
Yoghurt
Yoghurt is a great food source to balance hormones and overall well-being because it is rich in protein. Calcium aids in enzyme activation, which influences testosterone production. Greek yoghurt contains Vitamin B and probiotics for improving overall health. Vitamin B5 (pantothenic acid) is great to strengthen the hair shaft and improve blood flow.
Wrapping It Up
A man is always incomplete without a dense, thick and healthy beard. But growing a full-grown beard in today’s lifestyle is quite challenging. I would suggest including the above-mentioned superfoods to ace your beard growth. Also, get yourself a beard growth oil and beard growth serum for men from Mufasa Man and add them in your grooming routine.