Many factors related to the quality of our hair are based on genetics and age. We cannot choose if our strands are curly or straight, or what color our hair naturally grows. Texture, thickness and growth speed are also controlled by mother nature.
But there are things you can do to promote the growth of strong braids and prevent excess hair loss. It starts in the kitchen (for everything else, there will surely be a product). The following are 9 excellent foods to eat for healthy hair.
Eggs top our list of healthy hair foods because they contain a large amount of protein and biotin, as well as other nutrients such as zinc and selenium. The hair follicles are mainly composed of proteins, and it is known that not too many proteins can be included in the diet to cause hair loss.
Biotin is an essential nutrient for the production of a particular type of protein called keratin. If you have a biotin deficiency, consuming more can help improve hair growth. Many supplements that claim to improve hair quality contain biotin for this reason
Berries are a fantastic addition to your diet because they contain certain compounds and vitamins that promote hair growth. One of the largest is vitamin C, which has strong antioxidant properties.
Antioxidants help protect hair follicles from being damaged by free radicals, which exist naturally in the body and are linked to aging. Our bodies also use vitamin C to produce collagen, a protein necessary to prevent hair from becoming brittle and falling out. And finally, vitamin C helps the body absorb iron and prevent anemia, which has also been linked to hair loss.
Spinach is an excellent source of nutrients such as folate, iron, and vitamins A and C. Each of these has a role to play in healthy hair growth. Vitamin A especially helps the skin glands produce sebum, an oily substance that moisturizes the scalp and, in turn, keeps hair healthy.
Iron is excellent for helping red blood cells carry oxygen throughout the body to help grow and repair. One cup of spinach provides 54% of the recommended daily vitamin A, plus 4% of the recommended daily dose of iron for women and 10% of the recommended daily dose for men.
4 Fatty fish
Fatty fish such as salmon, herring, and mackerel promote hair growth due to its concentration of omega-3 fatty acids. A study that included 120 women who took a fish oil supplement plus antioxidants found that their hair, on average, was denser and that they lost less.
Another study concluded that fish oil supplements can significantly reduce hair loss in women with thinning hair. If you are not a fan of fish, a fish oil supplement is an excellent alternative. However, fish also contains other healthy hair nutrients, including proteins, selenium, vitamin D3, and B vitamins.
5 Sweet potato
Sweet potato comes to the list due to its beta-carotene. This compound is converted by the body into vitamin A, which we know helps in the production of sebum. Sebum is critical for scalp health and, by extension, helps keep hair hydrated.
Vitamin A can also increase the rate of hair growth and encourage thicker strands, as well as prevent other hair follicles from returning. You can get more than 4 times your recommended daily dose of beta-carotene in a medium sweet potato.
Avocados contain healthy fats along with a good amount of vitamin E, in addition to being delicious. Like vitamin C, vitamin E is an antioxidant that is excellent for neutralizing harmful free radicals and promoting hair growth.
A study of people with hair loss found that participants experienced 34.5% more hair growth after eight months of taking a vitamin E supplement. Vitamin E also plays an important role in protecting the scalp. against oxidative stress and damage, and dry or damaged scalp often produces less active hair follicles.