Everything gets weak as it ages, Even HAIR ζ.
Surveys have concluded that your hair health influences your overall health, self-esteem, confidence and relations.
While we all want our hair to look healthy and stay strong, they lose their integrity(Become Rough, Thin, Break Down, Shed Away) as we grow older.
Aging is inevitable! But Can Be Slowed Down.
Including food with high nutritional value in your diet can result in optimal growth of your hair.
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Below We Have Talked About The Food You Should Add To Your Appetite.
A hair grows about a quarter of a cm every week, 1.25 cm every month, and 15 cm every year. Food you intake, can affect the overall hair growth and its life-span.
A Diet lacking nutrients can lead to hair loss while a balanced diet can help promote your hair growth(if the prime reason is your poor nutrition).
Here are the 14 best foods you can eat to promote hair growth.
Eggs
Eggs are high in protein and biotin, two nutrients that aid in hair growth.
Eating enough protein is essential for hair growth because hair follicles are mostly made of protein. Hair loss has been linked to a lack of protein in the diet.
Biotin is required for the production of keratin, a hair protein, which is why biotin supplements are frequently marketed for hair growth. Consuming more biotin has also been shown in studies to improve hair growth in people who are deficient in biotin.
Biotin deficiency, on the other hand, is uncommon if you eat a well-balanced diet. There is little evidence that consuming more biotin benefits healthy people.
Tip: Eggs contain a high amount of zinc, selenium, and other hair-nourishing nutrients. As a result, they are one of the best foods to eat for good hair health.
Berries
Berries are high in beneficial compounds and vitamins, which may aid in hair growth. This includes vitamin C, which is high in antioxidants.
Antioxidants can help protect hair follicles from damage caused by harmful molecules known as free radicals. These molecules are found in the body and the environment.
For example, 1 cup (144 grammes) of strawberries contains 141 percent of your daily vitamin C requirements.
In addition, vitamin C is used by the body to produce collagen, a protein that helps strengthen hair and keeps it from becoming brittle and breaking.
Furthermore, vitamin C aids the body’s absorption of iron from the diet. Anemia, which has been linked to hair loss, can be caused by low iron levels.
Tip: Berries are high in antioxidants and vitamins, which may help with hair growth. Strawberries, for example, are high in vitamin C, which aids collagen production and iron absorption, both of which may promote hair growth.
Spinach
Spinach is a nutritious green vegetable high in nutrients such as folate, iron, and vitamins A and C, all of which may promote hair growth.
Vitamin A aids in the production of sebum by the skin glands. This oily substance moisturises the scalp and helps keep hair healthy.
A cup (30 grammes) of spinach contains up to 54% of your daily vitamin A requirements.
Spinach is also a good source of iron, which is necessary for hair growth. Iron assists red blood cells in transporting oxygen throughout the body to fuel metabolism and aid in growth and repair.
Tip: Spinach is high in folate, iron, and vitamins A and C, all of which may help with hair growth. Hair loss can occur if these nutrients are deficient.
Fatty Fish
Nutrients found in fatty fish such as salmon, herring, and mackerel may promote hair growth.
They are high in omega-3 fatty acids, which have been linked to hair growth.
According to a study of 120 women, taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Another study discovered that taking a fish oil supplement reduced hair loss while increasing hair growth in women with thinning hair.
Fatty fish is also high in protein, selenium, vitamin D3, and B vitamins, all of which may help promote strong and healthy hair.
Tip: Fatty fish, such as salmon, herring, and mackerel, are high in omega-3 fatty acids, which have been linked to increased hair growth and density. However, there have only been a few studies in this area, so more research is required.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene. This compound is converted by the body into vitamin A, which is linked to good hair health.
A medium sweet potato (114 g) contains enough beta-carotene to meet more than four times your daily vitamin A requirements.
According to research, vitamin A stimulates the production of sebum, which aids in the maintenance of healthy hair.
Furthermore, vitamin A may accelerate hair growth and promote the growth of thicker hair, all while preventing other hair follicles from regressing.
Tip: Sweet potatoes are high in vitamin A, which aids sebum production. It also contains other ingredients that may aid in the acceleration of hair growth.
Avocados
Avocados are delicious, nutritious, and high in healthy fats.
They are also high in vitamin E, which may help with hair growth. One medium avocado (about 200 grammes) provides 21% of your daily vitamin E requirements.
Vitamin E, like vitamin C, is an antioxidant that aids in the prevention of oxidative stress by neutralising free radicals.
One study found that taking a vitamin E supplement for eight months resulted in 34.5 percent more hair growth in people who were experiencing hair loss.
Vitamin E also protects sensitive skin areas, such as the scalp, from oxidative stress and damage. Damaged scalp skin can lead to poor hair quality and fewer hair follicles.
Avocados are high in essential fatty acids. These fats are not produced by the body, but they are necessary building blocks for your cells. Hair loss has been linked to a lack of essential fatty acids.
Tip: Avocados contain vitamin E, an antioxidant that may aid in hair growth. They are also a good source of essential fatty acids, which appear to be important for hair growth.
Nuts
Nuts are delicious and convenient, and they contain a variety of nutrients that may aid in hair growth.
An ounce (28 grammes) of almonds, for example, provides a whopping 37% of your daily vitamin E requirements.
Furthermore, they contain a variety of B vitamins, zinc, and essential fatty acids. Hair loss has been linked to a lack of any of these nutrients.
Aside from hair growth, nuts have been linked to a slew of other health benefits, including reduced inflammation and a lower risk of heart disease.
As a result, nuts are an excellent and simple addition to your diet.
Tip: Nuts contain nutrients such as vitamin E, B vitamins, zinc, and essential fatty acids, all of which may promote hair growth and have been linked to a variety of other health benefits.
Seeds
Seeds contain a high concentration of nutrients while containing few calories. Many of these nutrients have been shown to promote hair growth. Vitamin E, zinc, and selenium are examples of these.
An ounce (28 grammes) of sunflower seeds contains nearly half of your daily vitamin E requirements, as well as a variety of hair-healthy B vitamins.Furthermore, certain seeds, such as flax and chia seeds, contain omega-3 fatty acids.
Flax seeds contain 6,388 mg of omega-3 fatty acids per 1-ounce (28-gram) serving. That’s more omega-3 fatty acids than half a fillet of salmon (178 grammes).
It is best to consume a variety of seeds to get the most variety of nutrients.
Tip: Seeds, like nuts, are high in vitamin E and other nutrients that may aid in hair growth. Some seeds contain omega-3 fatty acids, which have been linked to hair growth.
Sweet Peppers
Sweet peppers are high in vitamin C, which may help with hair growth. In fact, one yellow pepper has nearly 5.5 times the vitamin C content of an orange.
Vitamin C stimulates collagen production, which strengthens hair strands. It is also a powerful antioxidant that can protect hair strands from oxidative stress.
When free radicals overwhelm the body’s antioxidant defence system, oxidative stress occurs. It has been linked to hair loss and hair greying. Furthermore, sweet peppers are a good source of vitamin A.
This vitamin may aid in hair growth by stimulating the production of sebum, which aids in the maintenance of healthy hair.
Tip: Sweet peppers are high in vitamins A and C, two nutrients that help keep hair healthy and may aid in hair growth.
Oysters
Oysters are an excellent source of zinc.
Zinc is a mineral that aids in the growth and repair of hair.
A zinc deficiency in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a nutrient deficiency.
Taking a zinc supplement has been shown in studies to reverse the effects of zinc deficiency-induced hair loss.
Too much zinc, on the other hand, may promote hair loss. Because foods provide zinc in small but healthy doses, getting zinc from foods like oysters may be preferable to taking supplements.
Tip: Oysters are an excellent source of zinc in the diet. This mineral promotes hair growth and repair cycle.
Shrimp
Shrimp is a popular shellfish that is high in nutrients and has the potential to promote hair growth.
Shrimp, for example, are high in protein, B vitamins, zinc, iron, and vitamin D. A 3.5-ounce (100-gram) serving of shrimp supplies 38% of your daily vitamin D requirements.
Interestingly, vitamin D3 deficiency has been linked to hair loss in studies.
Despite being low in fat, shrimp contain a trace of omega-3 fatty acids. Omega-3 fatty acid-rich diets have been linked to increased hair growth.
Tip: Shrimp are high in protein, B vitamins, zinc, iron, and vitamin D, which may help with hair growth. They also contain a small amount of beneficial omega-3 fatty acids.
Beans
Beans are an excellent plant-based source of protein, which is required for hair growth.
Beans, like oysters, are high in zinc, which promotes hair growth and repair. A 3.5-ounce (100-gram) serving of black beans contains 7% of your daily zinc requirements.
They also provide a variety of other hair-healthy nutrients, such as iron, biotin, and folate.
In addition to all of these advantages, beans are highly versatile and inexpensive, making them an easy addition to the diet.
Tip: Beans are high in protein, iron, zinc, and biotin, all of which are necessary for good hair health. They may help hair growth if used together.
Soybeans
Soybean compounds have been shown in studies to promote hair growth. Spermidine, which is abundant in soybeans, is one of these compounds.
A study of 100 healthy people, for example, discovered that a spermidine-based nutritional supplement prolonged the anagen phase of active hair growth. The longer a hair follicle remains in the anagen phase, the more time it has to grow.
Spermidine has also been shown in laboratory studies to promote human hair growth.
However, because the research on spermidine and hair growth is still in its early stages, more research is required before health professionals can make recommendations on spermidine intake.
Tip: Soybeans are a good source of spermidine, a compound that may help to extend the active phase of hair growth.
Meat
Meat is a staple in many people’s diets and contains nutrients that may aid in hair growth.
Meat protein promotes growth and aids in the repair and strengthening of hair follicles. A 3.5-ounce (100-gram) portion of cooked sirloin steak contains up to 29 grammes of protein.
Red meat, in particular, contains a type of iron that is easily absorbed. This mineral aids in the delivery of oxygen to all cells in the body, including hair follicles, by red blood cells.
Protein and iron deficiencies have been linked to hair loss.
Tip: Meat is a good source of protein, which is necessary for healthy, strong hair. Red meat, in particular, contains a high concentration of iron, which may promote hair growth..
Summary:
In conclusion, what you eat can have a significant impact on your hair health.
A lack of nutrients such as vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids may slow or even stop hair growth.
Fortunately, treating a deficiency in any of these nutrients may aid in hair loss correction and increase the rate of hair growth.
If you believe you are deficient in any of these nutrients, try including some of the foods listed above in your diet.
