In addition to external care, diet plays a vital role in maintaining healthy hair. Dr. Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, points out several black foods packed with nutrients that promote strong hair growth.

Black sesame seeds are high in vitamin E, iron, zinc, and potent antioxidants like sesamol, which protect hair follicles and boost blood circulation to the scalp. These nutrients stimulate hair growth, reduce hair loss, and prevent premature graying.

Black beans are rich in plant-based protein, iron, zinc, biotin (vitamin B7), and folate, which are essential for nourishing hair follicles and regenerating new hair strands. 100g of black beans provide approximately 14% of the daily zinc requirement for women and 10% for men, promoting strong hair and reducing breakage. Manganese, saponins, and antioxidants in black beans also help prevent premature graying and slow down follicle aging.

Regularly incorporating black beans and brown rice into your diet promotes healthy hair. Photo: Dinh Dieu.

Black dates are known to invigorate the body and improve blood circulation to the scalp, nourishing hair follicles from within. Consuming these dates can lead to thicker, stronger, and naturally darker hair.

Black brown rice is rich in fiber and vitamins, especially E and B vitamins. It also contains high-quality protein, strengthening hair and protecting it from external stressors like sunlight, chemicals, and air pollution. Studies suggest that the nutrients in brown rice can even accelerate hair growth.

Black grapes contain resveratrol, a powerful antioxidant that supports hair growth. Research indicates that resveratrol can stimulate hair follicles to transition from the resting phase (telogen) to the growth phase (anagen), promoting hair growth and increasing hair density. Resveratrol also protects hair follicles from oxidative stress, a major contributor to hair loss and premature aging.

Black chicken is rich in protein, essential for synthesizing keratin, the main component of hair. In traditional medicine, black chicken is believed to nourish the kidneys, indirectly helping to reduce hair loss and premature graying.

Besides incorporating these black foods into your diet, Dr. Quyet Tien recommends consuming a variety of colorful foods known for promoting hair health, such as fruits, vegetables, and nuts daily. Regular scalp massages can improve blood circulation, delivering more nutrients to the hair follicles and thus stimulating hair growth and reducing hair loss. Supplements like cynatine, horsetail, and pumpkin seed can be beneficial for women, while aged black garlic and American ginseng are often recommended for men to support hair follicle health.

Dinh Dieu