What are the best foods for healthy hair growth?
Having thick, luscious, healthy hair goes beyond what you do to it or put on it — it’s connected to many factors including stress, genetics, environmental factors, nutrition and more. Oftentimes, vibrant and healthy hair is a reflection of overall health and most likely means that your body is nourished properly with the right vitamins and minerals.
Which nutrients are in foods for hair growth? There are multiple nutrients that encourage hair growth:
Biotin: a B vitamin that may help hair grow and strengthen
Vitamin D: it can help stimulate hair follicles that have become dormant
Vitamin E: its potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia
Iron: iron deficiency has been linked to hair loss
Vitamin C: it makes it easier for your body to absorb iron
Omega-3 fatty acids: their anti-inflammatory effects can counteract any inflammation that’s causing hair shedding
If you are looking for ways to add hair-healthy foods to your diet, start by eating more of these key foods
Salmon is one of the most nutritious types of fish, offering amazing health benefits, from keeping your heart healthy to improving mood and fighting inflammation. Salmon is also an excellent source of omega-3 fatty acids, a key nutrient for healthy hair. In one study, a majority of women who took omega-3 and other supplements reported a reduction in hair loss as well as an improvement in hair diameter and hair density. Your body doesn’t naturally produce omega-3s, so you will have to get them from food or supplements.
This oily fish also does wonders for hair health because it’s rich in protein, selenium and vitamin D and B vitamins. These nutrients work together to keep hair strong and healthy. If you’re not a fan of salmon, try eating sardines, trout, mackerel, or flaxseeds which are also high in omega-3’s.
Spinach
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 moisturised so it doesn’t break. A 100-gram serving of spinach provides 573 micrograms and 281 milligrams of vitamins A and C, respectively. If you’re not a huge fan of spinach, try kale instead (it offers similar benefits).
Chickpeas, Lentils, Beans and Peas
Hair follicles are made up of protein, so it makes sense that eating protein is a great way to support hair growth. If you’re looking for a vegetarian alternative to animal proteins, try pulses like chickpeas, lentils, beans and peas.
Plain Greek Yogurt
Unsweetened plain Greek yogurt contains tons of protein which is the building block for gorgeous hair. Plus, plain Greek yogurt is very versatile and can be incorporated into a filling breakfast or savory fare. The greatest attribute of yogurt is its probiotics, which are the good bacteria that help your body absorb nutrients to maintain healthy growth and to sustain a normal, regular hair cycle. In one recent study, probiotics were found to promote hair growth.
Eggs
Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline, iron and vitamins A, D and B12. Lutein and zeaxanthin, two substances found in eggs, also play a key role in maintaining cellular health, especially of the eyes, skin, and hair. Eggs are also rich in a B vitamin called biotin that helps hair grow. You can even create a DIY hair mask with eggs. Make the mask with eggs by massaging a whole egg into wet hair. Let it sit for 10 minutes and rinse. The egg whites will coat each strand of hair with protein, and the egg yolk will keep your hair shiny all day.
Avocado
Avocado is packed with healthy fats and biotin and is a popular ingredient in many DIY hair masks. Avocados also contain Vitamin E, an antioxidant that nourishes the hair. In just one medium-sized avocado, you’ll get around 28% of your daily vitamin E needs. It even protects the scalp from oxidative stress and damage which, if not well nourished, can result in poor hair quality. For smooth, shiny hair, use a fork to mash one full avocado in a bowl. Add coconut oil, starting with 2 tablespoons, and mix together. Apply from the tips of your hair and work your way up to the scalp.
Carrots
Drink carrot juice every day for quick hair growth. The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth.
Nuts
Peanuts, cashews, almonds and walnuts are great sources of protein, healthy fats, biotin and zinc which support healthy tissue development on the scalp and can help stimulate hair growth and prevent hair loss. Nut butters are also a tasty nutrient-dense option as they can give you those hair-growth-supporting nutrients.
Peanuts are a significant source of biotin, healthy fats and minerals like zinc known to both stimulate hair growth and prevent hair loss — a ¼ cup serving packs up to 9 grams of protein, 4 grams of fiber and a unique mix of antioxidants.
Brazil nuts are packed with selenium, which studies suggest can help with hair growth. One Brazil nut alone has up to 90 micrograms of selenium, so you’ll want to limit your intake to no more than four Brazil nuts per day. Selenium is also important for the production of thyroid hormones which help to regulate hair growth.
Berries
There are so many amazing health benefits that come from eating berries. They are among the best fruits for us to eat. When it comes to our hair, berries contain lots of vitamin C which contains lots of antioxidants that can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.
The body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking. Vitamin C helps the body absorb iron and low iron can lead to hair loss.
Chicken
Is not only full of protein, but also delivers an essential amino acid called L-lysine, which plays a role in iron and zinc uptake. Maintaining healthy zinc and iron levels can help avoid some of the most common barriers to hair growth. Eating enough protein every day is very important to the quality of your hair.
Chicken breast is a low fat high protein option that will keep your hair in its best shape.
Sweet peppers
These colourful vegetables contain lots of vitamin C which we’ve already mentioned is good for hair growth. One yellow pepper provides over five times more vitamin C than an orange! Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress,”writes the source. Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defence system. It has been linked to hair loss and the graying of hair.
Sweet peppers also contain lots of vitamin A which helps speed up hair growth and stimulate the scalps production of sebum, keeping our hair moisturized and healthy.
Sweet Potatoes
Sweet potatoes are a healthier option the regular, starchy potatoes and that’s because of their beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. In fact, one of it’s biggest benefits is that it can add some shine to your hair and keep it from drying out. Beta carotene protects 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.
1-medium potato has four times the amount of vitamin A that a person needs per day and there is some evidence that vitamin A can speed up the rate of hair growth, increase thickness, and prevent hair follicles from regressing.
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