8 Best Foods for Healthy Hair Growth
A staggering number of people across the globe experience hair loss. Hair loss can result from a variety of factors such as genetics, illness, stress, medication, lifestyle, environmental factors and diet. Healthy hair is difficult to maintain as our hair gets exposed to a lot of chemicals and pollution on a day-to-day basis. Hence, to care for your hair inside out, it is important to eat a healthy and balanced diet comprising of different nutrients. Read on as we talk about 8 Best Foods for Healthy Hair Growth!
How do foods help in healthy hair growth?
Hair fibers are composed of proteins known as keratin. Hence it is important to incorporate proteins into your diet. Low protein intake in the diet can shut down hair growth. The body rations the protein it has available and reduces hair growth, making it thinner and brittle.
In women, the major cause of hair loss before the age of 50 is nutritional, with around 30% being affected. Reduced hair volume and consistent or increased hair fall are the major symptoms. An inadequate intake of proteins, as well as other vitamins and minerals, also affects hair and scalp health adversely. Thus, eating foods rich in different nutrients that provide you with a balanced and nutritious diet is the key to having healthy hair.
These are the 8 Best Foods for Healthy Hair Growth that you should definitely include in your diet!
They contain plenty of Vitamin B12 and proteins that penetrate deep into the root and hair follicles to repair and nourish the hair. Eggs also contain zinc, selenium, sulfur, and iron. Iron helps to carry oxygen to the hair follicles. Iron deficiency is a major cause of hair loss. It is also a great source of biotin which along with Sulphur helps to produce keratin and prevent hair loss.
Salmon contains vitamin B12, iron, omega 3 fatty acids and vitamin D which helps prevent hair loss and improves scalp health. About 3% of our hair shaft comprises fatty acids but our body cannot produce them on its own. Omega 3 fatty acids are present in the cell membranes of our skin scalp and in the natural oils that keep our scalp hydrated.
3. Flax seeds
Flax seeds not only contain a high amount of iron but are also rich in omega-3 fatty acids. The iron improves hair health and fatty acids improve scalp health. The fatty acids also nourish the hair follicles making your hair healthy and less prone to damage.
Nuts like almonds and walnuts have protein, iron, and vitamin E all of which are vital for hair growth as they strengthen hair from roots and prevents hair fall. Vitamin E helps to reduce inflammation and repair damage to the follicles, and healthy follicles encourage hair growth. Additionally, you can also apply vitamin E oil to your hair.
Green leafy vegetables like spinach are a great source of vitamin A and E and also contain iron and selenium. These vitamins help in the production of sebum, which conditions the hair and promotes hair growth. The iron, beta-carotene, folate and vitamin C present in spinach helps keep hair follicles healthy and scalp oils circulating.
Tofu is a rich source of iron. Iron helps in carrying oxygen to the hair roots for repair and growth of cells that stimulate hair growth. Incorporating tofu into your diets can reduce hair loss in cases of iron deficiency. Cottage cheese or paneer is also a great alternative.
Milk is a rich source of calcium and iron which are essential for hair growth. Several studies have correlated calcium deficiency with hair loss. Calcium helps in iron absorption which in turn helps in hair growth. You can also incorporate other low-fat dairy products like yoghurt or cheese in the diet.
Asparagus has a high content of folic acid which helps the body to absorb more proteins and makes the hair grow faster. It is also rich in fiber, iron, vitamins A, E and C. These nutrients help stimulate hair production and are also a good source of silicon for healthy hair.
Add other foods with similar nutritional content in your diet for strong and healthy hair. Remember to eat a balanced diet avoiding over supplementation of nutrients like selenium, vitamin E and vitamin A as it can adversely affect the health of your hair. Although diet is important, maintaining proper hair hygiene is also essential. Regularly wash, condition and oil your hair to get the best results.
Do you know about some other foods for healthy hair growth? Let us know in the comments section below!