Have you ever wished for a full-grown beard on your face? You will get several supplements/creams available in the market claiming for healthy beard growth. But we should know that a beard can be grown naturally by incorporating several foods into our diet. Here in this article, we will discuss different foods to eat for beard growth.
Before that, we should know what are the factors responsible for beard growth. Beard growth depends on our heredity, testosterone content, and geographical condition. Out of which testosterone content plays an important role.
Testosterone is a male hormone that is produced in men at the age of 19 to 40 years. Its level decreases gradually as we age. Facial hair growth is attributed to dihydrotestosterone (DHT) a by-product when testosterone is activated by an enzyme in the hair follicles’ oil glands.
Testosterone production in our body depends on several nutrients like vitamins A, B, C, D, E, iron, protein, biotin, zinc, healthy fats & carbohydrates. In this article, we will discuss the top 10 foods rich in these vital nutrients for overall facial hair growth.
Foods to eat for beard growth
Eggs
Eggs are a rich source of protein & biotin which are responsible for facial hair growth. They have enough saturated & unsaturated fat which increases the testosterone level in our body which is ultimately responsible for beard growth.
Sorghum (jowar)
Sorghum is a gluten-free grain very important for beard growth. it helps to synthesize the 5 alpha reductase enzyme that converts testosterone to DHT which is mainly responsible for linear facial hair growth.
Orange
Oranges are rich in vitamin C which is a strong antioxidant that prevents cell damage from free radicals, an unstable molecule found in our body. the high fructose content in orange also minimizes the effect of SHBG (Sex hormone binding globulin) which is a type of protein that binds testosterone & DHT thereby promoting facial hair growth.
Olive oil
It is well known for its omega 3 content & along with that they are rich in vitamin E. Vitamin E helps for beard growth & fatty acids responsible for testosterone & DHT generation in our body which are required for beard growth.
Coffee
Coffee is rich in antioxidants & magnesium both of which are essential for facial hair, it also increases the testosterone level of our body to stimulate beard growth.
Meat
Meat is saturated with fat which is very much required for increasing the testosterone level. These are required for a healthy beard.
Raisins
Raisins or dried grapes are a source of boron. this element helps with the synthesis of testosterone & DHT thereby increasing the overall percentage which helps in facial hair growth.
Potato
It is amazing to hear that potatoes help in beard growth the carbohydrate present in potatoes helps to increase the 5 alpha reductase enzymes, these enzymes are responsible for the production of DHT. These DHTs help in increased facial hair growth.
Brazilian nuts
Brazilian nuts are a good source of selenium which is found under the skin of these nuts. Selenium is very much beneficial for beard growth. Care should be taken not to peel up the skin as the skin underlayer contains maximum nutritional value.
Fish
Fish are well known for their omega-3 content which reduces cell damage. Along with this, it provides a good amount of protein needed for beard growth.
Conclusion
All these foods in the right proportion are necessary for overall facial hair growth. The growth may vary depending on the heredity & age. Along with this, we should take proper care of our beard by following a beard care routine like regularly cleaning it, applying a moisturizer, combing every day, and trimming whenever necessary.
Also, read 10 foods to eat to prevent hair loss
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