Get Luscious Looking Hair By Following A Healthy Hair Diet
We all dream of growing healthy and luscious hair. With the increasing population and unhealthy diet, hair loss, and hair fall are becoming common nowadays. Your natural hair growth depends on a lot of factors like health, age, genetics, and even diet. Although not every element is changeable, diet is one thing you have total control over. Having healthy hair is directly linked to your diet. If you are experiencing significant hair fall, the chances are that you are not consuming a well-balanced diet.
Here in this article, we have mentioned the best foods that help in hair growth. It’s time to say goodbye to hair fall forever!
Foods for Healthy Hair Diet
Loaded with biotin and protein, the two important nutrients for hair growth, eggs are a must-have in a healthy hair diet. Eating protein is essential for hair growth because hair follicles are made of protein. Lack of protein in your diet is the biggest reason for hair loss.
Biotin is necessary for the production of Keratin. Consuming biotin helps in improving hair growth; however, it is rare to see biotin deficiency.
Eggs are also a rich source of selenium, zinc, and other healthy nutrients. All of this combined makes them one of the best foods for healthy hair.
Berries are rich in all the healthy compounds and vitamins that are a must in a healthy hair loss diet. These include Vitamin C, which is a very strong antioxidant and helps to protect hair follicles against damage from free radicals. Vitamin C in the body also helps to produce collagen, which prevents the hair from breaking and becoming brittle.
Vitamin C also helps in absorbing the iron from the diet canceling any chances of anemia, which is linked to hair loss.
Leafy greens are rich in beneficial nutrients like iron, folate, and Vitamin A and C, which are essential for healthy and smooth hair. Vitamin A helps the skin glands in producing sebum. Sebum helps in moisturizing the scalp and prevents it from getting dry. One cup spinach provides 54% of your daily requirement of Vitamin A.
Spinach is also a good source of iron, which is important to include in a hair loss diet. Iron carries oxygen throughout the body to boost metabolism and help to repair and boosts hair growth.
Beta carotene and Vitamin A are linked to healthy hair growth, and Sweet potatoes have these nutrients in abundance. A medium-sized sweet potato contains enough quantity of beta carotene that is four times more than your daily Vitamin A requirement. Vitamin A speeds up the hair growth rate and makes the hair thicker while preventing hair follicles.
Nutritious, delicious, and loaded with healthy fats, avocados are a must-have in a healthy hair diet. Avocados are the best source of Vitamin E and make up for 21% of your daily Vitamin E requirement.
Vitamin E and Vitamin C are natural antioxidants to combat oxidative stress by free radicals. A study presents that daily Vitamin E supplement consumption results in 34.5% more hair growth. Vitamin E is good to protect the scalp from oxidative damage and stress. A damaged scalp means poor hair quality and weak hair follicles.
Nuts & Dry Fruits
Dry fruits and nuts are very convenient foods and rich in nutrients that help in hair growth. One ounce of almonds provides 37% of daily Vitamin E requirements. Nuts are also rich in Vitamin B, fatty acids, and zinc. The deficiency of nutrients is linked to hair loss.
Nuts have various health benefits besides healthy hair growth like lower risk of heart diseases and reduced inflammation. These nuts make an easy addition to your hair loss diet.
Seeds are very nutritious and contain few calories, which help to promote hair growth. Seeds are rich in zinc, vitamin E, and selenium. One ounce sunflower seeds provide 50% of daily Vitamin E requirements along with Vitamin B. Seeds like Chia seeds and flaxseeds are rich in Omega-3 fatty acids. Include these seeds in your daily foods that help hair growth.
If you are looking for foods that help in hair growth, then make sure to include sweet peppers in your diet. Yellow pepper contains the highest amount of Vitamin C content equal to an Orange.
Vitamin C helps in promoting collagen, which in turn strengthens the hair strands. It is also a strong antioxidant that helps to protect hair strands against free radical damage. Oxidative damage is linked to the graying of hair and hair loss.
Sweet pepper is an excellent source of Vitamin A and helps in speeding up hair growth and stimulates sebum production, which keeps the hair healthy.
Shrimp is one of the most popular shellfish that is rich in nutrients that are a must in a healthy hair diet. Shrimp is rich in Vitamin B, protein, iron, Vitamin D, and zinc. One ounce of shrimp contains around 38% of everyday Vitamin D requirements.
Many studies present that Vitamin D3 is linked to hair loss. Despite low-fat quantity, shrimp also contains Omega-3 fatty acids, which help in hair growth.
Do you know Oysters are the best source of Zinc? Zinc is a very important mineral to support the repair cycle and hair growth. Lack of zinc promotes telogen effluvium, which is a reversible hair loss caused due to a lack of nutrients. Many studies present that Zinc supplements can undo hair loss that is caused due to Zinc deficiency. However, you should note one thing that excess consumption of Zinc promotes hair loss. This is why oysters are the best option for consuming zinc to maintain healthy doses.
Beans are among the best sources of protein, an essential nutrient for hair growth. Similar to oysters, beans are also rich in Zinc. One hundred grams of beans contain 7 % zinc. Beans also contain other healthy nutrients like biotin, folate, and iron. These are super inexpensive and versatile, which makes them a necessity in your healthy hair diet.
Many studies present that Soybeans contain a compound known as spermidine, which helps in hair growth. A study of 100 people reports that spermidine based supplements prolong the hair growth process known as the anagen phase. The longer the hair follicles stay in the anagen phase, the longer the hair grows.
A staple in most people’s diets, meat is rich in nutrients that help in hair growth. The protein found in meat helps in the repair and strengthening of hair follicles. One ounce of cooked sirloin steak contains 29 grams of protein. Red meat contains a type of iron that is very easy to absorb. Iron helps the red blood cells to deliver oxygen to the cells and hair follicles.
The food you eat plays a major role in your overall health, including the health of your hair. Lack of essential nutrients like Vitamin A, B, C, D, E, zinc, biotin, iron, and protein slow down hair growth and can result in hair loss. Lucky for you, maintaining a healthy hair diet and consuming these nutrients and minerals through supplements and natural food can reverse hair loss. Follow this list to include foods that help in healthy hair growth.