Many factors related to the quality of our hair are based on genetics and age. We don’t have to choose whether our hair is curly or straight, nor the color of our hair that grows naturally. The texture, thickness, and growth speed are also controlled by Mother Nature. But there are things you can do to promote strong hair growth and prevent excessive hair loss. It starts in the kitchen (for everything else, there is necessarily a product). Here are the Best 9 Food for healthy hair.
Eggs are at the top of our list of healthy hair foods because they contain a lot of protein and biotin, as well as other nutrients such as zinc and selenium. Hair follicles are mainly made up of protein, and it is known that the lack of protein in the diet is the cause of hair loss.
Biotin is an essential nutrient for the production of a particular type of protein called keratin. If you have a biotin deficiency, eating more can help improve hair growth. Many supplements that claim to improve hair quality contain biotin for this reason.
Berries are a fantastic addition to your diet as they contain certain compounds and vitamins that promote hair growth. One of the most important is vitamin C, which has strong antioxidant properties.
Antioxidants help protect hair follicles from damage caused by free radicals, which exist naturally in the body and are linked to aging. Our body also uses vitamin C to produce collagen, a protein needed to prevent hair from becoming brittle and breaking. Finally, vitamin C helps the body absorb iron and prevent anemia, which is also linked to hair loss.
Spinach is an excellent overall source of nutrients such as folic acid, iron, and vitamins A and C. Each of these elements has a role to play in healthy hair growth. Vitamin A helps the skin glands produce sebum, an oily substance that moisturizes the scalp and, therefore, keeps hair healthy.
Iron is excellent for helping red blood cells carry oxygen through the body to promote growth and repair. A cup of spinach gives you 54% of the recommended daily amount of vitamin A, plus 4% of the RDA for iron in women and 10% of the RDA in men.
6. Fatty fish
Oily fish such as salmon, herring, and mackerel promote hair growth through their concentration of omega-3 fatty acids. A study of 120 women who took a fish oil supplement and antioxidants found that their hair was on ordinary denser and less.
Another study concluded that fish oil supplements can significantly reduce hair loss in women whose hair is sparse. If you are not a fan of fish, a fish oil supplement is a great alternative. However, fish also contains other hair-beneficial nutrients, including protein, selenium, vitamin D3, and B vitamins.
5. Sweet potatoes
Sweet potatoes are on the menu because of their beta-carotene. This compound is transformed by the body into vitamin A, which is known to contribute to the production of sebum. Sebum is essential to the health of the scalp and, by extension, it helps maintain hair hydration.
Vitamin A can also increase hair growth rate and promote the formation of thicker strands, as well as prevent the regression of other hair follicles. You can get more than 4 times your beta-carotene AJR in a medium-sized sweet potato.
Avocados contain healthy fats alongside a pleasant amount of vitamin E, plus they’re just yummy. Like vitamin C, vitamin E is an antioxidant that’s great at neutralizing harmful free radicals and promoting hair growth.
One study of individuals with hair loss found that participants experienced 34.5% more hair growth after eight months of taking a vitamin E supplement. E also plays a robust role in protecting the scalp from oxidative stress and damage, and a dry or damaged scalp often leads to fewer active hair follicles.
The essential fatty acids found in avocados are vital building blocks for your cells, being deficient in EFAs is understood to contribute to hair loss.
Oysters are quite a preference, so if you don’t like them, don’t worry. they’re great for hair growth due to their zinc content, but zinc also can be found in high amounts in foods like meat, legumes (chickpeas, lentils, and beans), dairy, eggs, whole wheat, nuts, and seeds.
Zinc may be a metal that supports your hair’s growth and repair cycle. A deficiency in zinc has been linked to a sort of hair loss called telogen effluvium, which luckily, is reversible by getting more zinc into your diet.
Be aware, however, that an excessive amount of zinc also can cause hair loss. Getting your RDA from food sources is suggested, because they supply small but healthy doses, whereas supplements may overload you.
Shrimp may be a portion of great all-around food for healthy hair because it contains protein, B vitamins, zinc, iron, and vitamin D, all of which can promote strong locks. Shrimp also contains a little amount of omega-3 fatty acids, despite being very low fat generally.
EFAs are linked to improved hair mass, while a deficiency in vitamin D3 seems to contribute to hair loss. you’ll also want to talk to your doctor about taking a D supplement – because this is often a nutrient primarily synthesized in response to sun exposure, more and more adults are being found deficient because we spend such a lot of time inside.
If you’re looking to chop back on meat but don’t want to neglect your protein intake, beans are an ideal solution. But beyond a pleasant amount of protein, beans deliver iron, biotin, zinc, and folate, all of which are essential for healthy hair growth. Even better, beans are very versatile and quite affordable, so you’ll eat tons of them.
If you’re battling hair loss that’s not genetic or hormonal in nature (such as post-pregnancy or male pattern baldness), or if your hair grows far more slowly than average (0.5 inches per month or 6 inches per year), the diet could also be a part of the cause.
Focus on eating foods that are high in protein, vitamins A, C, D, and E, essential fatty acids, and iron. Zinc, folate, and biotin also are linked to healthy hair growth. A well-rounded diet cures a mess of ills, and a thick, lustrous head of hair is simply one indication that you simply are healthy inside and out.