Firstly, let me say a HAPPY NEW YEAR! 2020! Wow, the year I always thought we would have flying cars, a robot clone per household doing our chores, and actually knowing what we want to eat (us women that is). But here we are, still actually having to leave our homes to get things done, hairstylists still messing up our edges and barbers still cutting faces instead of fades. On that note, Manes and Crowns is back and on to new things this year, one of which is hair growth. Care to join me?

Now much like me, I know a lot of you kings and queens stock up on all the trending products advertised on Instagram, Twitter and YouTube which claim to go to the ends of the earth to give us growth and length like no other. I have even mentioned a few in previous posts and I’m not saying they don’t work all the wonders they promise; personally there are some which are staples to me and I will not stop using. However, as with every function of the body, the production and growth of hair depends on our diet i.e. the foods we eat.

So, today we’re making a list and ticking it off as we go. I say we, because I have also been on the search for different ways to gain some length and every find suggested that I add or increase the following foods in my meals if I want to see some results. Here goes:

1. Avocado. Numero uno is the creamy, delicious fruit a lot of us know and love. Avocado or as it called by some Jamaicans, ‘Pear’ is filled with vitamin C, E, K and B-6. This fruit is also filled with healthy fats which our bodies cannot produce, but need to maintain healthy cell production. So what do each of the vitamins contained have to do with you regrowing hair in the bald patch passed down to you by your dad?
   • Vitamin C- is needed to provide collagen which builds hair proteins and strengthens the skin around the roots of the hair supporting stronger follicles resulting in less breakage as the hair grows.
   • Vitamin E- much like vitamin C, vitamin E is an antioxidant which fights the free radicals in our bodies that cause disease and can cause hair loss. Vitamin E promotes blood circulation to the scalp, moisturizes the hair, repairs follicles and builds tissue.
   • Vitamin K- controls our calcium intake which is important because although our bodies need calcium, we need it to be spread across the body equally and not gathered in one place. If the calcium accumulates in one area such as the scalp (scalp calcification), that will result in the blood flow being blocked from the hair tissue causing the hair to simply fall out and not grow back. Vitamin K essentially tells the calcium where to go.
   • Vitamin B-6- a member of the B-vitamins, it is responsible for different metabolic reactions in the body such as creating the proteins keratin and melanin. Now we all know melanin gives black people their beautiful skin tone but I’m not encouraging you to eat avocados to get more melanin in your skin, I think that will take something else. But the melanin in your hair gives it its color and keeps strands stronger and darker for longer. Keratin is responsible for the overall healthy appearance of your hair, its shine and fullness.

To tick or not to tick? I can’t because I need more avocados in my diet which I’m working on.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

2. Nuts. Peanuts, almonds, cashews or whichever nut it may be, can be essential to improving hair growth. Containing biotin, vitamin E, zinc and fatty acids, they should be considered as more than just snacks. It wouldn’t hurt to just mix together all the ones you love and create a medley of flavors you’ll enjoy all through the day while getting the benefits below:

• • Biotin- a B-vitamin, which strengthens hair. Hair loss is often linked to a biotin deficiency so that should tell you we actually need it because that’s the one event we are trying to avoid.
  • Vitamin E- as stated before promotes hair growth and strengthens hair follicles.
  • Zinc- essential for healthy skin; hair grows from skin, so if the skin is healthy then voila! Zinc maintains the oil glands around our hair follicles making sure they are healthy, while constantly growing and repairing our hair tissue. Hair loss can be directly linked to zinc deficiency, and what do we say to hair loss? Not today!
  • Fatty acids- yes, yes fats and acids are good sometimes. Fatty acids found in nuts and other foods adds luster and sheen to hair, prevents flaky scalp and promotes hair growth.

To tick or not to tick? Yes, but I must say I’m not a fan of all nuts. Almonds are my only favorites.

Can you tick it? If yes, go ahead. If not, let’s go shopping.

3. Spinach. Yeah Popeye’s super food is actually super good for your hair too. Literally full to its capacity with nutrients, spinach has high amounts of iron, calcium, potassium, magnesium, folate and vitamins A and C. It is important to note that if you don’t like Spinach, Callaloo which is a Jamaican favorite can get the job done instead. Let’s get into these nutrients.

• • Iron- is responsible for producing the hemoglobin in your blood. Hemoglobin transports oxygen to the cells in the body. If you lack iron then you won’t be producing enough hemoglobin, resulting in a lack of oxygen reaching your cells. The same cells which are needed to stimulate hair growth and other functions. You will find that many people who suffer from anaemia or iron deficiency will also experience hair thinning and hair loss because iron is directly connected to hair growth.

    

  • Calcium- is needed for thicker and fuller hair. It also helps the cells in our bodies to absorb iron, so if you’re lacking one, you may end up lacking both since absorption will become more difficult. As calcium is needed for muscle and blood vessel functions, a lack could lead to other problems in our bodies. Hair loss can indicate low calcium amounts as it can suggest that the body is taking the remaining calcium to use for functions other than hair growth. So please get your calcium intake up.
  • Folate or Folic acid- is primarily responsible for the growth of cells in our hair and nails. When the intake of foods containing folic acid is low, supplements are often prescribed by doctors. Low levels of folic acid often lead to brittle nails and hair.

To tick or not to tick? Yes, I love spinach in my salads and when I’m not having spinach, I have callaloo, which is a great substitute.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

4. Bell Peppers/ Sweet Peppers. This is a Jamaican staple in the kitchen so I know this shouldn’t be too hard to incorporate, however unlike Americans and other nationalities who tend to eat them uncooked, we often do the opposite. Cooking sweet peppers down in a stew on our meats is seen as the way to go for many but trying them in a salad is the healthier choice as most of the nutrients won’t be lost. What nutrients are those? Vitamins A and C and iron.

• • Vitamin A- helps skin in creating sebum, an oily substance secreted from the skin which moisturizes the scalp and naturally keeps hair healthy. It is important to note that too much vitamin A may cause stunned hair growth or hair loss. As with everything in life, moderation is key so that you don’t consume an excess of any vitamin.
  • Vitamin C- promotes the production of collagen which helps hair strands to grow strong and healthy.

To tick or not to tick? Yes, I love sweet peppers but, now I’m going to work on eating them uncooked too.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

5. Beans. Some of us love them, some of us love to hate them. But these creamy gifts from nature are filled with nutrients we need. Proteins, iron, antioxidants and a range of vitamins are just a few worth mentioning.

• • Proteins- beans are a high source of plant-based proteins. Hair follicles are made up of proteins which need to be constantly refreshed for growth and sustenance. The high protein content in beans makes them perfect for this job. Protein deficiencies are also directly linked to hair loss, so give me those beans please!

To tick or not to tick? Yes and no, mainly because sometimes I find that I eat a lot of beans and then I don’t, now I can’t remember the last time I had any. But guess who is going to change that? Me.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

6. Seeds. Since we are on the topic of plant-based goodies let’s talk about seeds. Pumpkin seeds, sunflower and flax seeds, three of the more popular ones to begin with. Seeds are rich in healthy fats, proteins, vitamins and nutrients all around. So there is no doubt that they are good additions to your diet when seeking hair growth.

• • Vitamins- an ounce of sunflower seeds alone is said to provide 50% of your daily vitamin E requirements. Vitamin E, as you now know builds and strengthen tissue and hair follicles.
  • Fatty acids- flax seeds provide omega 3 which opens up hair follicles for new hair growth due to it’s anti-inflammatory properties. Omega 3 also prevents dry scalp.

To tick or not to tick? No, I can’t tick seeds off my list because I haven’t added them to my diet as yet. It has been more than a year since I’ve hand any, if I recall correctly. That changes now though. I like the taste of sunflower seeds, so I’ll start there.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

7. Berries. Oh berry, oh berry, oh baby. Makings of a catchy song isn’t it? Well, not only do berries make great song lyrics, they are filled with great stuff that will have your hair feeling as good as the sounds of your favorite tunes. Filled with antioxidants and vitamin C, berries make the perfect fruits.

• • Antioxidants- essential for fighting the free radicals in our bodies, antioxidants protect hair follicles from damage internally and externally, supporting healthy hair growth.
  • Vitamin C- produces collagen for stronger hair follicles, resulting less breakage and hair loss.

To tick or not to tick? Yes, from the very short song I wrote, you can tell I love berries and they are a part of my diet. I guess that’s the reason for the half inch of growth I saw.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

8. Fish. Now let’s talk about some foods from the ocean; salmon, herring and mackerel. We know it is often said that fish is the healthy alternative to meats due to their low-fat, high protein contents. But let’s dive in- get it? Dive, fish, ocean. No? OK fine- and explore the other nutrients contained in these sea creatures which can help us achieve hair growth. Omega 3 fatty acids, vitamins B, D-2 and D-3, calcium, zinc and phosphorus.

• • Vitamins D-2 and D-3- stimulate hair follicles to grow, when there isn’t enough in the body, alopecia areata (hair loss in patches) may occur. So if you have a bald spot or two, then you should definitely consider increasing your fish intake for some vitamin D. These are also essential in regulating the amount of phosphorus in our bodies, so again a lack in one, may lead to a lack in the other.
  • Phosphorus- not only grows, repairs and maintains cells and tissues in our body, it creates the building blocks of our genes; DNA and RNA. So it looks like we are phosphorus and there is no other reason we need to incorporate fish in our diet. I mean we want healthy, full crowns and beards but you know, we also want to be alive to enjoy them.

To tick or not to tick? Yes, growing up, I couldn’t tick fish off my list, but now I can, I used to be afraid to eat fish altogether, that has since changed. I do however need to up the ante.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

9. Oysters. Continuing on the topic of oceanic creatures, here is something I consider a delicacy more than a staple. These creatures have a lot under their shells, because you know, they don’t wear belts… (Did you laugh? No?) I think I’ll just retire my jokes now. Oysters are filled with vitamins and minerals, no wonder they make a good treat for many. Also, those who believe they are aphrodisiacs will also be intrigued by the fact they can also help with hair growth. Oysters contain:

• • Riboflavin- helps to break down fats and protein and allows oxygen to be used by the cells in the body.
  • Zinc- is the most important content in oysters as it relates to hair growth; supports a healthy scalp, prevents breakage and repairs the hair loss and growth cycle daily.

To tick or not to tick? No, and unfortunately, I don’t think I’ll ever be able to tick them off as being added or increased in my diet. I know there are people who like oysters but I’m not one of them. I will notify you guys when I do try.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

10. Eggs. So if you’re like me and do not like oysters, eggs are great substitutes. They are good sources of protein, selenium, vitamins and minerals and will forever have a place at the breakfast table. Here’s why:

• • Selenium- has a lot of benefits, such as: reducing heart disease, may reduce the risk of cancers, great for thyroid health and boosts the immune system. Selenium is also an antioxidant which fights the free radicals in our bodies that cause diseases and hair loss. Even if it weren’t for the latter benefit, I would still add more eggs to my diet simply because of selenium and all its wonders.
  • Protein- in high amounts and for an affordable cost. Eggs are the inexpensive gold mines containing protein which our bodies need for everything and which our hair follicles, the same ones we are trying to grow, are made of.
  • Biotin- essential for strengthening hair and producing keratin which is needed to give your hair a healthy sheen.

To tick or not to tick? Yes, eggs are very much a part of my diet and will always be.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

11. Meat. Eggs usually develop into some kind of meat right? I mean chickens, cows, goats and turkeys all started out as little eggs then they become meat and now here we are. Meats are arguably the greatest sources of protein, they also contain:

• • Iron- the iron found particularly in red meats is very easily absorbed into the body. It helps the red blood cells carry oxygen to the cells.
  • Vitamin B-12- maintains the health of nerves and blood cells. Vitamin B-12 is required to produce new hair cells and promote hair growth.

To tick or not to tick? Yes, I do eat a suitable amount of meat and I always will. I know that there are people who do not eat meats any at all and that is perfectly fine. There are suitable plant-based options included in this list.

Can you tick it off? Optional.

12. Sweet Potatoes. On the same farm where we took the meats from, we are also taking some sweet potatoes. Stacked with vitamins, minerals and omega 3 acids, it’s safe to say these plants not only taste good but they are great for hair growth. Due to these nutrients:

• • Beta- carotene- is transformed into vitamin A inside the body. Vitamin A feeds the hair. NB. A full-sized sweet potato weighing about 115 grams provides more than 4 times your daily vitamin A needs.
  • Omega 3 fatty acids- nourishes and adds fullness to hair.

To tick or not to tick? Yes, I do eat my fair share of sweet potatoes and although they aren’t my favorite, I do enjoy them quite often.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

Shrimp. I decided to leave this until the end of the list because I know there are people who are allergic to shrimp and I didn’t want them to deterred from completing the list. If you’re one of those persons and you’re still here, thank you. For the rest of us, what nutrients are in shrimps?

• • Proteins.
  • Omega 3 fatty acids- much like fish, shrimps are high omega 3 although they are low in fat, unlike mackerel and salmon.
  • Antioxidant Astaxanthin- a powerful antioxidant which is used in creating medications and treatments for hair loss. There is a popular saying in Jamaica; ‘prevention is better than cure’, so instead of treating hair loss when it happens, let’s try to prevent it at all costs. This antioxidant found in shrimp can help with that.

To tick or not to tick? No, I haven’t been eating much shrimp in awhile. Mainly because those little things are costly and secondly, I am hardly ever in the mood for shrimp. So I have to work on that.

Can you tick it off? If yes, go ahead. If not, let’s go shopping.

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Whew! Now that we are finally at the end of this entry, were you able to tick every food off your list? What foods do you need to start incorporating into your diet? Is there any particular item you were avoiding before but now know you need to stock up on? Let me know in the comment section. I have identified the foods I can or cannot tick off my own list and I am definitely going to work on the latter.

Personally, I want to grow my hair by at least 5 inches in three months. Do you have a goal? Men, is your goal to have fuller beards, less thinness in certain areas? I hope this list helps us all to achieve our individual goals, whatever they are..

Let us strive to make 2020 the year we tick everything off our lists!

Thank you so much reading. Until next time, have only great hair days and spread good vibes.