Magnesium is vital for over 300 biochemical reactions in the body. A deficiency can lead to thinning hair, increased hair loss, and scalp inflammation. Incorporating magnesium-rich foods into your daily diet supports and stimulates hair development.

Pumpkin seeds are rich in magnesium, which enhances blood circulation to the scalp, nourishes hair follicles, and reduces hair loss. These seeds also supply zinc, omega-3, and antioxidants—essential nutrients for healthy hair growth. Enjoy pumpkin seeds sprinkled on smoothies, mixed into salads, or as a snack, with a recommended serving of about 28 g per meal.

Spinach provides approximately 79 mg of magnesium per 100 g serving. It is also abundant in iron, folate, and vitamin A, all contributing to faster hair growth. Magnesium helps limit calcium buildup on the scalp, a common cause of blocked hair follicles. Adults should consume about 400 g of vegetables daily to ensure adequate essential nutrients.

A medium-sized banana offers about 32 mg of magnesium, along with potassium and vitamin B6, which nourish hair from within. Bananas make a healthy snack, suitable for direct consumption, blending into smoothies, or pairing with yogurt. Healthy individuals can eat one to two bananas daily, diversifying their diet with other fruits, vegetables, proteins, and healthy fats for balanced nutrition.

Avocados are highly concentrated in magnesium, providing approximately 58 mg per fruit, alongside vitamin E and healthy fats that deeply nourish hair. Magnesium is involved in keratin production, the protein that forms hair strands, while other nutrients help balance scalp oil and reduce dandruff. Avocados can be enjoyed as a snack, added to salads, blended into smoothies, or even used as a hair mask for added moisture. Healthy individuals may consume about one avocado daily to gain beneficial fats, vitamins, and minerals for overall health.

Black beans are a rich source of plant-based protein, magnesium, and iron. The protein content helps rebuild hair structure, while magnesium regulates calcium, preventing its buildup on the scalp which can hinder hair growth. Incorporate black beans into salads, blend them into dipping sauces, or serve them with rice. It is advisable to consume black beans in moderation, about two to three times per week, with each serving being about half a small cup.

Boiled soybeans offer quality plant-based protein and are rich in magnesium, which is crucial for improving blood circulation to the scalp and delivering nutrients to hair follicles. Making a habit of eating a handful of boiled soybeans a few times a week can supply various nutrients to the body.

By Le Nguyen (Source: Times of India)