What you eat can have a huge effect on the health of your hair. And you already know that you can’t get the perfect man without appropriate care. Apart from maintaining good hair routine, you also need to pay attention to what you eat. A lack of right nutrients, including vitamin A, C, D, E, zinc, iron, biotin, proteins, essential fatty acids may slow down hair growth or even leads to hair loss. Although you can’t change factors like age, genetics, diet is one thing you have control over. An overall balanced diet is necessary for healthy scalp and healthy hair.
Here are the list of foods to eat for healthy hair, especially if you are experiencing hair loss due to deficiency of nutrients.
Ensuring you have enough protein in your diet is crucial for making your hair strong and healthy. Lack of protein can cause your hair go become dry, brittle and weak. Eggs are an excellent source of protein and biotin and they contain vitamin A, E, iron and calcium. They are also considered as a good source of Omega 3 fatty acids. It also contains zinc, selenium. Hence, eggs are considered as the best food to have for optimal hair growth.
Berries like strawberries, black-currant, blueberries are the best sources of vitamin C. Vitamin C helps in production of collagen, which strengthen the capillaries that supply the hair shaft. Vitamin C has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. Vitamin C also helps the body absorb iron from the diet which is an important ingredient for healthy hair growth.
Dark leafy greens
Leafy vegetables are loaded with folate, iron, vitamin A and C, all of which promotes hair growth. Spinach, Swiss chard and kale are an excellent sources of vitamin A, iron, calcium and folate, an essential nutrients that your hair requires to be healthy. Low iron can make your hair strand weaker. An iron deficiency can lead to full hair and promotes hair fall. Hence, getting more greens is good for your hair as well as your body.
Sweet potatoes and yams
Sweet potatoes and yams are great sources of beta carotene, which is linked to good hair health. Sweet potatoes contains vitamin A which helps aid sebum production. They also contain vitamin C, iron and calcium. Decrease in sebum can lead to an itchy scalp and dry hair.
Salmon is rich in Omega 3 fatty acids. It helps preventing both the dandruff and dry skin. Omega 3 is the important fats that our body can’t make itself and therefore must be obtained through our diet. Taking fish oil supplements significantly reduce hair loss and increases hair growth in women with thinning hair. It is also a great source of protein, selenium, vitamin D3 and B that may help promote strong and healthy hair.
Soybean is highly beneficial in boosting new hair growth while reducing cellular damage. Soybean is rich in protein, calcium, fibers, folic acid, vitamin B, potassium and iron. Which are all very essential to her healthy hair.
Almonds, pecans and walnuts are rich in plant proteins, biotin, nutrients and vitamin E. They are also rich in Omega 3 fatty acid content, which are nourishing nutrients for thick hair. Certain nuts and seeds like almonds are also great sources of Vitamin E.
Avocados are arich source of vitamin E. Vitamin E helps maintain the pH balance in the body and improves blood circulation. It keeps hair follicles unclogged and promotes growth. Vitamin E also an antioxidant that helps combat oxidative stress by neutralizing free radicals. Damaged skin and scalp can result in poor hair quality and fewer hair follicles.
Meat, especially red meats are the richest sources of ferritin, a stored iron that helps the body produce hair cell proteins. Meats are rich in ferritin that’s easy to absorb. This mineral helps the red blood cell deliver oxygen to all cells in the body including hair follicles.
Citrus fruits like oranges, limes, tangerines and guava are high in vitamin C. Diet high in vitamin C helps to prevent and reduce split ends and strengthen hair enough to prevent breakage. Vitamin C is also needed for absorbing the iron in your body. It also helps in collagen production and hair growth.