Que manger pour une croissance optimale des cheveux - Un régime capillaire complet Crüe Cosmetics

What to Eat for Optimal Hair Growth - A Complete Hair Regimen

Posted by Crüe Cosmetics on

You want to have healthy and strong hair, don't you? While many factors can affect the health of your hair or how fast it grows, one factor you can control is your diet. Indeed, it is true that a diet rich in nutrients, vitamins and minerals can promote hair growth. Plus, if you're facing the challenges of hair loss or scalp discomfort, don't wait any longer and schedule a trichology consultation with Crüe Cosmetics.

There are several foods that you should consume for optimal hair growth as they have high nutritional value. These include the following foods

Fresh fruits and vegetables

Fresh fruits and vegetables are at the top of the list. They not only promote thick and healthy hair, but also fight hair loss. A sufficient dose of vitamin C promotes the absorption of iron. So, to get your daily dose of vitamin C, add citrus fruits to your diet.

Avocados are an excellent source of vitamin E as well as other healthy fats. If you eat one avocado a day, it will cover 28% of your daily vitamin E needs. The vitamin C in guava can help your hair grow by neutralizing free radicals and protecting your hair from breakage. Moreover, guava leaves can prevent hair loss and increase the strength of your weakened hair. Fruits like berries are also an excellent source of beneficial vitamins, including vitamin C, which has strong antioxidant properties.

Sweet potatoes are also good for hair health as they contain adequate amount of beta-carotene. The human body converts beta-carotene into vitamin A, which contributes to healthy hair. Also, if your hair has lost its shine, sweet potatoes should be part of your diet to combat dull streaks.

Beans and lentils

Apart from fruits and vegetables, beans are also important for hair growth. They are packed with many healthy nutrients such as iron, zinc, and biotin. So if you want to promote hair growth, add two or more servings of beans and lentils to your diet per week.


Nuts are not only delicious, but they contain a diverse range of nutrients such as zinc, vitamin B, vitamin E and many other essential fatty acids that can fill deficiencies linked to hair loss. In addition, nuts may also help reduce the risk of heart disease. Almonds and walnuts are excellent sources of B vitamins, magnesium, protein, and omega 3 and 6 fatty acids for hair.

Dairy products

Dairy products are an excellent source of vitamin B7 or biotin. Therefore, they not only help prevent hair loss, but can also help strengthen it. Try adding low-fat dairy products, such as yogurt and skim milk, to your diet, as they are an excellent source of calcium.


Like nuts and dairy, seeds are packed with many essential nutrients, including zinc, vitamin B, and vitamin E. In short, seeds are nutrient-dense and perfect for your hair regimen. For hair growth, try sesame, sunflower, pumpkin, flax and kalonji seeds.

Omega fatty acids

Omega fatty acids are also beneficial for hair growth. For example, fish, seeds, nuts, eggs, oils, etc. Adequate amounts of protein and biotin are important for hair growth, and both of these nutrients are present in eggs. Biotin helps in the production of keratin (an essential hair protein). Eggs can prevent iron and protein deficiency.

Foods to avoid to stop hair loss

If you want to control hair loss, it is crucial to eliminate or reduce certain foods from your diet. These can indeed damage your hair.

  • Refined sugars
  • fried foods
  • processed foods
  • Swordfish
  • Fruit juices and soft drinks
  • The alcohol
In conclusion :

We all want to have long, shiny and strong hair, but to achieve this, we must pay attention to our diet. All of the foods mentioned above have amazing benefits that are important for hair growth. Adding the right nutrients such as vitamins A, B, C, D, E, iron, zinc, and biotin to your diet can promote hair growth and prevent hair loss. If you have a specific hair concern, consult a trichology expert at Crüe Cosmetics for a personalized solution to your hair concerns.

In one look

Foods to Limit or Eliminate for Optimal Hair Growth

Processed sugar White sugar, cookies, pastries, ice cream, chocolate bars, sweetened yogurts.

Refined and bleached flour White bread, pasta, white rice, potatoes.

Sodium Added salt, chips, crackers, cheese, packaged foods, deli meats.

Processed foods Packaged meals, soups, snacks, granola bars.

Fried foods Breaded and fried foods, pizzas and desserts.

Alcohol Limit of 2 per week

Caffeine Limit 2 per day

Soft drinks and fruit juices Drink water or green tea instead.

Red meat in moderation 2-3 times a week

Fish in moderation 2-3 times a week

Foods to Consume for Optimal Hair Growth

Fresh fruits and vegetables, preferably raw or lightly steamed.

Beans, lentils

Cottage cheese or unsweetened yogurt

Dairy products

Nuts (walnuts and almonds being the best)


Lean meats/eggs 2-3 times per week 10-15% of diet.

Whole grains, rolled oats

Omega fatty acids (fish, seeds, nuts, flax, oils, eggs), 20-25% of diet.

Organic Choices

Cooca, or dark chocolate, less or unsweetened.


Make vegetables the main dish and meats the side dish.

Spin the Variety

Limit healthy carbohydrates that are low glycemic and high in fiber. 50-70% of diet.

Flavonoids, broccoli, onions, citrus fruits, grapes, lentils, red wine, green tea, cocoa...

(may improve circulation)

← Older Post Newer Post →

Leave a comment


Un Hommage Spécial à la Journée de la Femme : Célébrer la Journée de la Femme avec de Beaux Cheveux
astuces capillaires bien-être personnel

A Special Tribute to Women's Day: Celebrating Women's Day with Beautiful Hair

By Crüe Cosmetics

As we gear up to celebrate International Women's Day on March 8th, it's the perfect time to reflect on the beauty, strength, and resilience of...

Read more
Libérer des mèches luxuriantes : Les 5 principaux ingrédients pour des produits capillaires sains
conseils capillaires soin de soi

Unlocking Luscious Locks: The Top 5 Ingredients for Healthy Hair Products

By Crüe Cosmetics

When it comes to achieving and maintaining healthy hair, the ingredients in your hair care products play a pivotal role.  In this blog post, we'll...

Read more