Do you crave strong, healthy hair? Typically, hair grows at a rate of 0.5 inches (1.25 cm) every month, which works out to about 6 inches (15 cm) per year. The rate of growth depends on a variety of factors, such as your health, age, diet, and genetics.
There isn’t much you can do about your age or genes, but you can alter your diet to achieve healthy hair. Also, the foods you eat matter because a lack of nutrients can cause hair loss. Eating a healthy diet helps stop hair loss in many individuals and improves the health of the strands.
In this article, we will explore top diet choices to help boost your hair’s growth so it looks and feels more robust.
Eggs are loaded with protein and biotin, which both promote healthy hair growth. Your hair follicles are made of mostly protein. Eating eggs helps increase your protein, which prevents hair loss.
Hair requires biotin to produce hair protein, which is known as keratin. Sometimes, you’ll notice that biotin is promoted as a hair growth supplement. Consuming eggs, which are rich in biotin, is a great way to naturally increase your daily intake. Some individuals do suffer from biotin deficiencies, but these are exceedingly rare if you consume a balanced diet.
Eggs are also loaded with selenium, zinc, and other nutrients. Overall, eggs are one of the best foods to promote hair health and vibrance.
Popeye made spinach famous for muscle strength, but it is also ideal for hair growth. The leafy green contains nutrients like iron, vitamins C and A, and folate. Vitamin A is known to help your skin glands produce sebum, an oily substance that naturally moisturizes your scalp and hair. About 30 grams of spinach provides around 54 percent of your body’s daily vitamin A needs.
Spinach is also a valuable source of iron, which aids your red blood cells in carrying oxygen. The oxygen is used as fuel for your body’s growth, repair, and metabolism. Also, iron deficiencies have been causally linked to hair loss.
Certain fatty fish like mackerel, salmon, and herring are loaded with nutrients for hair growth. They contain omega-3 fatty acids and omega-6 fatty acids, which all seem to work together to increase hair density and reduce hair loss.
Fatty fish is also loaded with selenium, B vitamins, and vitamin D, which are all good for the hair.
Berries are strong in antioxidants and filled with vitamin C. The antioxidants offer protection to the hair follicles against free radical damage. Just a few berries will also provide more than your daily allowance of vitamin C.
Vitamin C is used to produce collagen, which creates thick hair and prevents it from becoming brittle and breaking. Also, vitamin C assists the body in absorbing iron. Low iron levels have been linked to some cases of hair loss, so increasing your iron might prove beneficial.
9. Sweet Potatoes
Sweet potatoes contain beta carotene, which is used by the body to make vitamin A. One small potato can provide four times the daily vitamin A needs for an adult. Vitamin A is linked to sebum production, which makes your hair healthy and shiny. Also, vitamin A seems to speed up the hair’s growth rate while creating thicker hair that is less prone to breaking.
Avocados are loaded with healthy fats and are a fantastic source of vitamin E. Vitamin E acts as an antioxidant that combats oxidative stress and further neutralizes free radicals. One study showed that using a vitamin E supplement for eight months promoted hair growth in 34.5 percent of participants.
Vitamin E also acts as a skin protectant on the scalp. Damaged skin can lead to fewer hair follicles and weak growth, so improving the skin can help.
Avocados are also brimming in essential fatty acids, which act as building blocks for your body’s cells. Any deficiency in essential fatty acids leads to hair loss.
Nuts act as a tasty and convenient snack. Nuts contain ample vitamin E, B vitamins, zinc, and essential fatty acids. Many people turn to the tasty morsels for hair growth and to lower the risk of heart disease and inflammation.
6. Sweet Peppers
Sweet peppers are valued as a source of vitamin C. Interestingly, a yellow pepper has 5.5 times the amount of vitamin C of an orange. Vitamin C helps the body produce collagen, which protects the hair strands from breaking.
Sweet peppers also ease oxidative stress, which has been linked to the graying of hair. Vitamin A found in the sweet peppers helps speed up hair growth and spurs the production of sebum.Related: 9 Things You Should Know About Gray Hair
Oysters are well known as zinc powerhouses that assist with hair repair and growth. Zinc also seems to help with telogen effluvium, which is a form of reversible hair loss that is directly caused by a nutrient deficiency. Taking a zinc supplement or eating foods like oysters can reverse the condition.
However, consuming zinc can also prove dangerous because too much zinc leads to hair loss. Eating foods like oysters is a far better way to get zinc than using a supplement so you don’t consume too much.
Shellfish like shrimp contain protein, B vitamins, iron, vitamin D, and zinc. Although shrimp are relatively low in fat, they do provide omega-3 fatty acids.
If you are seeking a plant-based protein, then beans won’t disappoint. Beans are also loaded with zinc, folate, and biotin. Most people favor beans because they are a very versatile food that you can enjoy in a variety of different recipes and styles of food.Related: Causes and Risk Factors for Thinning Hair You Should Know
Studies indicate that soybeans might promote hair growth. Spermidine, found in soybeans, helps prolong the active growth cycle of hair regeneration (the anagen phase). If your hair follicle is left in the anagen phase longer, then it will continue to grow quickly.
Most people consider meat a necessary staple of their daily diet. Without a doubt, meat is rich in nutrients that all work together to aid hair growth. In addition, the protein found in the meat also repairs and strengthens hair follicles. Red meat stands out as a leader because it also contains ample iron.
The foods that you eat impact your overall health significantly, including hair loss. A healthy diet can promote hair growth, strand strength, and even stop hair loss.Related: Top 10 Natural Treatments for Thinning Hair