Many of us are concerned about our hair, its strength, its shine, or the lack of it.
Our hair grows around 15 cm per year.
How fast it grows depends on factors like age, health, genetics and diet.
We are bombarded with tons of hair care products promising to make it grow stronger, thicker, and shinier.
Some of us overlook the fact that proper nutrition is one of the most important things to keep our hair healthy.
A well-balanced, predominantly plant-based diet can do wonders for our skin, nails, and hair.
The right foods can promote hair growth, especially if you’re experiencing hair loss due to nutritional deficiencies.
Let’s take a look at foods that can lead to fuller, healthier head of hair.
Fish that contain essential fatty acids, including omega-3s, and vitamin D, like tuna, salmon, mackerel, and herring, provide our body with nutrients it needs to grow healthy hair.
They are also great sources of protein, B vitamins, and selenium, nutrients, that may promote hair growth.
Studies found, that taking a fish oil supplement significantly reduced hair loss, and increased hair growth in women with thinning hair.
Eggs are a great source of two nutrients, that may promote hair growth – protein, and biotin.
Protein is important for preventing hair loss, as lack of protein put hair growth in a ‘rest’ phase, which can lead to thinning of the hair, and hair loss.
The vitamin B, biotin, is essential for the production of a hair protein keratin.
Biotin deficiency has been linked to hair loss, as well as loss of hair colour.
Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients, which makes them one of the best foods to consume for optimal hair health.
Leafy green vegetables like kale and spinach, are loaded with beneficial nutrients such as folate, vitamins C and A, and iron.
These work together for a healthy scalp and mane, keeping your hair moisturized, so it doesn’t break.
Low iron deficiency is the most common nutritional deficiency, and it’s linked to different types of hair loss.
Fruits are loaded full of beneficial compounds and vitamins, that are important for healthy hair.
Vitamin C in fruits, has strong antioxidant properties, and protects hair follicles from free radicals.
It also helps our body to absorb iron, and make collagen, a protein that helps strengthen hair and prevent hair loss.
Fruits highest in vitamin C include berries, guava, cherries, oranges, grapes, and apricots.
Avocados are an excellent source of vitamin E, which may promote hair growth.
Vitamin E protects areas of the skin, like the scalp, from oxidative stress and damage.
Damaged skin on the scalp can result in poor hair quality, and fewer hair follicles.
Participants in one study, experienced 34.5 percent more hair growth after taking a vitamin E supplement for eight months.
Nuts and seeds.
Vitamin E, selenium, zinc, and omega-3 fatty acids in nuts and seeds, are important nutrients for preventing hair loss.
In order to get the widest variety of nutrients, it’s best to consume a mixture of nuts and seeds.
Mix it up with sunflower, flax, and chia seeds, and walnuts, brazil nuts, and almonds.
Other foods that may aid hair growth are beans, soybeans, shrimp, oysters, bell peppers, lean protein meats, and sweet potatoes.
So, there we have it.
A healthy, varied diet, rich in antioxidants, iron, vitamin D, and biotin, can promote your hair health.
The sooner you address the symptoms of hair loss, the more likely you are to prevent irreversible damage.
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Health, healthy food, eat healthy food, hair health, stay healthy.
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