If you are looking for the best foods to eat for beard growth, then you have come to the right place. You probably think that there are foods to eat which are best for beard growth.
However, this is not how beards work. There is no magic food to fix everything.
But your diet can play a very important role in the speed and health of your beard. Facial hair growth is regulated by male hormones, testosterone, and DHT, and certain foods can naturally increase these hormones. In addition, there are many other vitamins and minerals that play a role in hair growth.
In addition to the production of hormones, many other factors, such as vitamins and minerals, can cause chemical changes in our bodies that can facilitate the growth of a thicker beard.
Maintaining a well-balanced diet will significantly improve your hair growth. And the good thing about including the following foods in your diet is that it will not only help your beard but also the rest of your body. So if you’re looking for a simple, natural way to speed up your beard growth, try incorporating these foods into your diet.
19 Best Foods to Eat For Beard Growth
- Brazillian nuts
- Bell pepper
- Orange Juice
- Alfalfa Sprouts
- Olive Oil
- Macadamia nuts
- White button mushrooms
- Cruciferous vegetables
Below is the compilation of the best foods to eat for beard growth. Let’s go!!
1. Brazillian Nuts
Selenium, an incredibly important mineral for hair growth, is not always easy to find. It is not something we really think about.
Fortunately, however, Brazilian nuts are an excellent supplier of selenium. 100 grams of Brazilian nuts contain 1917mcg of selenium, 5 times more than the recommended daily intake. This is almost 2739% of your recommended daily value. Amazing! isn’t it?
Therefore, with just two Brazilian nuts a day, you can naturally speed up the growth of your beard. Hence, with just 2 nuts per day, you can stick to your daily selenium value, to make sure you don’t have a deficit of this important mineral.
To get the maximum value from your Brazilian nuts, always make sure to buy organic varieties with intact skin, because that’s where most of the selenium is found.
These little raisins may seem like an innocent snack, but in reality, they are one of the most powerful natural sources of boron, a trace element that has been found to increase the synthesis of testosterone and DHT. They are one of the best foods to eat for beard growth.
Few men are aware of the powerful nature of boron to accelerate the growth of facial hair, but it is really worth paying attention to the impact that this mineral can have on your body.
In fact, a study at the University of medical sciences found a 28% increase in testosterone and a 10% increase in DHT when men consumed 10 mg of boron per day. 100 grams of grapes contain 3 mg of boron.
Considering that 100 grams of raisins usually contain 3 mg of boron, this mineral-rich snack may be one of the best-kept secrets for minimizing the patchiness of beard.
Therefore, eating a handful of raisins each day will take you on the path to great beard growth.
Every man must know how to cook eggs in at least two ways as a basic skill. It is a skill that must be taught in schools with the same level of importance as math and science. Not only because eggs are delicious, but because they are extremely important for a healthy lifestyle and of cos one of the best foods to eat for beard growth.
Eggs are incredibly versatile and are excellent suppliers of protein, biotin, and other essential micronutrients necessary for the growth of facial hair. Also, the yolks contain a good amount of cholesterol, which are essential for the healthy production of testosterone.
In fact, a study from the University of Nebraska-Lincoln found that biotin deficiency causes hair loss in humans, so it’s very important that you get your daily value for this vitamin for healthy hair.
Eggs also contain vitamin D, which is important for the production of testosterone. There is evidence to suggest that it plays a role in “maturing the hair follicle” by helping to convert fine beard hair into a thicker terminal type.
Finally, because eggs are rich in saturated and monounsaturated fats, but low in polyunsaturated fats, they offer a good proportion of fatty acids which is suitable for the production of testosterone and DHT.
Like eggs, cauliflower is an excellent supplier of biotin. This biotin is excellent for strengthening hair and promoting the growth of the beard.
And you can prepare cauliflower in several ways to make it a delicious dish. Roast it Crush it. Buy it in the form of rice. You can even get it in the form of pizza dough.
Fish provides a healthy variety of multiple micronutrients that your body needs. It is a good source of protein and B vitamins that help your body produce hair and skin.
In addition, fish is a good source of omega-3, which helps protect the cell membrane so that its whiskers are healthy and strong. Omega-3 fatty acids are essential for normal hair growth. It also protects cell membranes, which prevents your hair from drying out and becoming brittle. Also, it can really fight hair loss. The key to good beard growth is good strong hair.
There are several fishes that are excellent suppliers of omega-3 fatty acids, but the best two are salmon and tuna. They are loaded with omega-3, as well as protein and other micronutrients.
Fishes are one of the best foods to eat for beard growth. Therefore, consider adding them to your daily meals.
6. Bell Pepper
Vitamin C is not only good for the immune system. It also stimulates collagen synthesis, which prevents damage to the skin and facial hair. In fact, it helps hair retain moisture well, which makes it strong and shiny.
Yes, orange juice is usually the option for vitamin C, but peppers actually contain 5.5 times more vitamin C than an orange. In addition, it contains less artificial sugar than orange juice.
Eating red meat is a great and delicious way to encourage beard growth.
Red meat is quite high in saturated fat, which is an important fatty acid for the production of testosterone.
It is also rich in quality animal protein, which helps your body to naturally maintain the building material for hair growth.
Furthermore, it provides a large amount of iron, which helps produce hemoglobin, a protein that carries oxygen through the blood. Believe it or not, healthy blood is essential for hair growth. A good amount of iron in the blood helps build thicker and fuller hair.
Therefore, adding beef to your diets can provide your body with the fats it needs for healthier hair.
When you eat muscle meats, be sure to add gelatin to improve the amino acid profile.
Oysters are packed with great nutrients. A single oyster provides about 5 grams of protein, 2 grams of carbohydrates and a large amount of calcium, potassium, magnesium, Vitamin B-12, and zinc. They are also low in calories and fat.
With all of these great nutrients, it’s no surprise that oysters are called superfoods. Eating them raw is a great way to make sure you get all the nutrients you need. Dowse them in a little lemon juice to get a little more vitamin C and flavor, and you’ll get great beard strengthening.
Sorghum is native to Africa.
This gluten-free grain is also a very powerful hack and little known for a fuller beard.
Indeed, it has been scientifically proven that it increases by 54% the synthesis of 5-alpha reductase enzymes which convert testosterone into DHT, the hormone responsible for the growth of facial hair.
While some claim that a high-protein diet is the real key to healthy facial hair growth, other studies suggest that a diet that contains more carbohydrates will actually produce better results.
In fact, a study found that a diet high in carbohydrates and low in protein is superior for the production of DHT, the main hormone responsible for facial hair growth. Indeed, a high intake of carbohydrates can increase the production of 5-alpha reductase enzymes in your body. which is responsible for converting testosterone to DHT.
Because potatoes are a rich source of carbohydrates, they are an easy supplement to your diet that can increase DHT.
Glycine and proline are the real collagen proteins that your body uses to produce hair, skin, and nails. And the fact that we are short of these food slows down our natural beard growth capabilities.
Glycine and proline are among the most important nutrients, but almost completely forgotten for beard growth.
Gelatin is a rich source of amino acids, which are the building blocks of protein. For those looking to stimulate facial hair growth, the amino acids glycine and proline are especially important, as these are collagen proteins. These are what your body uses to build hair, skin, and nails.
It is not so pleasant to start eating animal organs and bone cartilage, but let me tell you that there is also an easier way to get more glycine and proline: just eat a little Gelatin.
Because almost half of the amino acids in gelatin are collagen proteins, it is an easy way to stimulate hair growth.
Therefore, to eat foods with gelatin are great for beard growth.
12. Orange Juice
Oranges may not be the first thing you can think of when thinking about nutrition that promotes beard growth, but that doesn’t mean it doesn’t work.
In fact, it is probably one of the best fruits for beard growth. The reason for the strengthening capacity of the Orange Juice for beards is in the fruit sugar fructose.
Orange juice is a rich source of vitamin C, a powerful antioxidant that can boost collagen synthesis and help reverse the effects of free radicals that could damage skin and facial hair.
In addition, high levels of fructose minimize sex-hormone-binding globulin (SHBG), a protein that binds to DHT and testosterone, making it difficult for the body to use.
OJ is not only beneficial for male hormones but also increases thyroid activity, which can speed up the growth of beard, nails, and hair.
Without forgetting the natural vitamin C, the micronutrient necessary for the growth of facial hair.
Kale is a good source of vitamin A, which the body uses to fix skin tissue.
It is an important vitamin for facial hair growth, as you need your skin to be healthy to minimize the beard patch and brittleness.
14. Alfalfa Sprouts
In a study, the researchers put 34 men on a diet containing 50g of alfalfa sprouts per day, their DHT levels increased by 21% and free testosterone by 14% in just 4 weeks.
As you know, testosterone stimulates the facial hair follicles and prepares them for growth, and DHT is responsible for increasing the linear growth of the beard.
This makes alfalfa sprouts one of the best foods to eat for beard growth, and perhaps the best vegetable for beard growth.
The bottom line is that eating more alfalfa sprouts can also help your beard to germinate better.
15. Olive Oil
Olive oil is something that all men should incorporate into their diet. You can even apply olive oil to the beard like beard oil.
Its fatty-acid proportions are good enough for the production of testosterone and DHT:
- 73% monounsaturated
- 14% saturated
- 13% polyunsaturated
There is actually scientific evidence that consuming more olive oil will lead to higher levels of testosterone.
In a Moroccan study, 7 young men were told to change their main source of fat to olive oil and consume it for 2 weeks. Blood was taken before and after to see how your hormones would react.
The result showed that testosterone levels increased by 17%. In any case, this will stimulate new growth of facial hair over time.
Olive oil is also an excellent source of antioxidants, it contains the glycoside compound which increases testosterone; oleuropein, and has been widely studied for its anti-inflammatory effects.
16. Macadamia Nuts
Unfortunately, too many nuts have a high content of polyunsaturated fats;
Which, if you look at studies, can suppress the production of testosterone and DHT and therefore suppress your ability to grow your beard naturally.
However, macadamia nuts can easily be labeled as beard foods because they only contain 2% fatty acids from polyunsaturated fatty acids, while almost all of the others are Monounsaturated Fatty acids that support testosterone and saturated fat.
Therefore, it can be said that macadamia nuts are one of the best foods to eat for beard growth.
17. White Button Mushrooms
White button mushrooms effectively reduce the aromatase enzyme levels and estrogen levels in the body.
This is essential because aromatase works by converting testosterone molecules into the female hormone; estrogen. The more aromatase your body produces, the less your body can maintain testosterone.
In other words, the aromatase enzyme converts the male androgen hormones to feminizing hormones and, as expected, is not good for facial hair.
Loaded with polysaccharides, white button mushrooms have been found in several studies to reduce the production of estrogen by suppressing the production of the aromatase enzyme.
According to science, coffee can improve your workouts and increase your testosterone levels. The latter, which is great news for facial hair.
As cAMP levels increase, testosterone levels also tend to increase. And when testosterone increases, they also increase beard growth and hair growth.
Coffee is also an important source of beneficial antioxidants and a good source of magnesium. In fact, according to Healthline, coffee is one of the biggest sources of antioxidants in the Western diet.
19. Cruciferous Vegetables
These rich sources of minerals and multiple vitamins are not only necessary for the growth of facial hair, but also have an interesting hormonal effect.
Most cruciferous vegetables contain a compound called Indole-3-Carbinol (IC3), which helps the body to eliminate excess estrogen, and also blocks the enzyme aromatase, which is an enzyme that converts testosterone (the male hormone) directly into estrogen (the female hormone).
By eating more cruciferous vegetables, you can block some of this conversion and leave more testosterone, which promotes beard growth in your body, while improving the excretion of feminizing estrogens.
Here are some of the foods rich in IC3 for beard growth:
- Broccoli and Bok Choy.
- Turnip and maca roots.
- Cauliflower and kale.
- Cabbage and Brussels sprouts.
Summary and Recommendation
Beard growth foods are simply foods that increase testosterone or DHT levels and/or make hormones more active in the body by reducing SHBG.
Apart from that, certain foods that stimulate the production of thyroid hormones and contain high levels of vitamins and minerals for beard growth can also speed up the natural growth rate of the beard.
A clean diet is a great way to promote a healthy beard and body. By eating more of these foods, you will be on your way to a great beard and body.
Therefore I urge you to eat these foods as they are the best foods to eat for beard growth.
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