The benefits of healthy hair are immense. It makes you look beautiful, confident and increases your self esteem. People with thick and healthy hair can have various hairstyles and color their hair without any worry about the damage it might cause to their locks. But, unfortunately not all people are blessed with such luxurious locks. Some of them have weak, highly sensitive and damaged hair because of various reasons like heating tools, chemicals, pollution etc.
Food For Healthy Hairs
Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Here are the 14 best foods you can eat to promote hair growth.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.
Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency.
However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health.
Summary Eggs are a great
source of protein and biotin, which are important for hair health and growth. A
deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.
For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs (7).
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.
Summary Berries are loaded
with compounds like antioxidants and vitamins that may promote hair growth. For
example, strawberries are rich in vitamin C, which aids collagen production and
iron absorption, two factors that may promote hair growth.
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth.
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy.
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs.
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.
What’s more, iron deficiencies have been linked to hair loss.
Summary Spinach is loaded with
folate, iron, and vitamins A and C, which may promote hair growth. A deficiency
in these nutrients may result in hair loss.
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair .
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair .
Purchase salmon online.
Summary Fatty fish like
salmon, herring and mackerel are great sources of omega-3 fatty acids, which
have been linked to improved hair growth and density. However, there are only a
few studies in this area, so more are needed.
Foods for Healthy Hair
Salmon for Shine
Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.
Grow With Greek Yogurt
It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.
Spinach to Battle Brittle Hair
Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn’t break. Want to mix it up a little? Kale is another great green choice.
Guava to Prevent Breakage
This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount. Bonus!
Iron-Fortified Cereal to Prevent Loss
Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.
Lean Poultry for Thickness
When you don’t get enough protein, hair growth “rests.” Since it stops and older hairs fall out, you can have hair loss. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.
Sweet Potatoes to Fight Dull Locks
Have dry hair that’s lost its shine? Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Your body turns beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.
Cinnamon for Circulation
Sprinkle this spice on your oatmeal, toast, and in your coffee. It helps with blood flow, also called circulation. That’s what brings oxygen and nutrients to your hair follicles.
Eggs for Growth
Your protein and iron bases are covered when you eat eggs. They’re rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.
Oysters for Fullness
These are rich in zinc. When you don’t have enough of this mineral in your diet, you can have hair loss — even in your eyelashes. Cells that build hair rely on zinc to help them work their hardest. You can also find this mineral in beef, crab, lobster, and fortified cereal.