Flax seeds are gaining popularity as a nutrition boost for faster, thicker hair growth. But what’s the best way to incorporate flax seeds into your diet to reap the optimal hair benefits?
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How to Eat Flax Seeds for Hair Growth
The recommended flax seed dosage for hair is 1-2 tablespoons per day. Flax seeds can be eaten raw, baked into foods, added to smoothies, or consumed as flax seed oil. To maximize nutrient absorption, it’s best to ground flax seeds right before eating them.
1-2 Tablespoons Per Day Explained
- 1 tablespoon – The minimum effective dose
- 2 tablespoons – The optimal dose for hair growth
- Higher amounts may not provide additional benefits
Why Flax Seeds Promote Hair Growth
Flax seeds boost hair health by:
- Providing omega-3 fatty acids that nourish hair follicles
- Increasing keratin levels for stronger strands
- Delivering minerals like iron, zinc and magnesium
- Reducing inflammation and free radical damage
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Tips for Eating Flax Seeds
Tips for incorporating flax seeds into your diet:
- Sprinkle on yogurt, oatmeal and salads
- Mix into smoothies, juices and protein shakes
- Add to cookie, muffin and bread batters
- Use as egg substitute in vegan baking
- Top cottage cheese, avocado toast and breakfast bowls
Grinding Flax Seeds
Grind flax seeds right before eating to maximize nutrient absorption. Use a coffee grinder, spice mill or mini food processor.
Using Flax Seed Oil
Flax oil can also provide the hair-healthy omega-3s from flax seeds. Add it to dishes, smoothies, and salads or take it as a supplement.
Topical Application for Hair
You can also apply flax seeds directly to hair by:
- Making a flax seed hair mask
- Adding powder to a conditioner or mud mask
- Using flax seed oil on the scalp
Potential Side Effects
Flax seeds are generally safe but may cause:
- Digestive upset
- Allergic reactions
- Hormonal effects
- Interactions with medications
The Bottom Line
Aim for 1-2 tablespoons of ground flax seeds per day for the best hair benefits. Use for 2-3 months consistently to see improved thickness and growth. Flax seeds can be eaten or applied topically. Monitor for any digestive side effects.
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