Best Foods for Hair Growth
Who doesn’t admire long, shiny and thick hair? They not only enhance your looks but also are a sign of good health. Each strand of hair is made of cells that contain tough protein called keratin. To make your hair long and strong, the keratin must be nourished with minerals and vitamins. We have enlisted a few foods which can help you maintain the health of your hair and keep them strong and healthy. Read on! Here are some foods which are good for your hair.
- Sweet Potato
- Greek Yogurt
- Citrus Fruits
- Chia Seeds
1. Sweet Potato
Have dry hair that has lost its radiance? Sweet potatoes are high in beta carotene which is a beneficial antioxidant. The body converts beta carotene into vitamin A. This helps to prevent dry, lifeless hair. It also stimulates the glands in your scalp to produce sebum, an oily fluid that maintains your hair from drying out. Other foods that contain beta carotene include carrots, pumpkin, cantaloupe, and mangoes.
Eating eggs will fulfil your needs for protein and iron. The B vitamin biotin, which promotes hair growth, is abundant in them. The loss of hair can be caused by a lack of this vitamin. Fingernails that are brittle can also be strengthened with biotin. Since eggs are a great source of biotin and our hair is primarily formed of protein, it’s crucial to eat plenty of these foods. Try them scrambled in avocado oil for an added nutritional boost, or enjoy them hard-boiled for a delicious alternative.
3. Greek Yogurt
Yogurt is great in taste and enhances the nutrients in every diet. What makes it different from regular yogurt is its high protein and less sugar. Its protein gives your hair their structure. Greek yoghurt also contains a component that promotes hair growth and blood flow to the scalp. It is known as pantothenic acid or vitamin B5 and may even prevent hair loss and thinning. Your hair and skincare product labels may list pantothenic acid as an ingredient.
An excellent source of vitamins A and C, iron, folate, and other essential elements, spinach is a leafy green vegetable that’s great for your health and good for your hair. The development of hair may benefit from vitamin A. However, if taken in overdose, it might result in hair loss. Eating meals high in this essential nutrient should allow you to obtain all the vitamin A you require.
You may get up to 20% of your recommended daily intake of vitamin A from a cup (30 grammes) of spinach. Further, iron, which is necessary for the development of hair, is abundant in spinach. As oxygen fuels your metabolism and supports development and repair, iron helps red blood cells transport it throughout the body.
Lentils and beans are legumes, which are rich in biotin, zinc, iron, and other nutrients that are good for hair. St. Surin-Lord writes that biotin “strengthens the structure of keratin, which constitutes the hair, skin, and nails.” It strengthens hair and increases its thickness and resistance to breaking. If you’re a vegetarian or vegan, legumes are a fantastic source of protein.
These are zinc-rich. You may lose hair, even in your eyelashes, if your diet is deficient in this element. Zinc is necessary for hair-building cells to function at their peak levels. Beef, crab, lobster, fortified cereal, and other seafood also contain this mineral.
7. Citrus Fruits
Citrus fruits should be a part of your diet since your body needs vitamin C to absorb iron. Nutritionists advise consuming one lime every day to get your recommended daily intake of vitamin C. To solve your problem, just prepare a cold glass of nimbu paani (with honey or a healthy substitute for refined sugar). Oranges are another option. Also, vitamin C is necessary for the synthesis of collagen, which strengthens the capillaries that link to the hair shafts and ensures a steady supply of nutrients and rapid hair development.
Nuts are delicious, practical, and full of nutrients that are vital for healthy hair development. For instance, an amazing ounce (28 grams) of almonds supplies 48 percent of your daily vitamin E requirements. They also offer a variety of B vitamins, zinc, and essential fatty acids. Any of these vitamin deficiencies have been associated with hair loss. In addition to promoting hair development, nuts have been associated with a number of other health advantages, such as lowered risk of heart disease and inflammation. Because of this, nuts are a great and simple addition to your diet.
Avocados Are Vitamin-Rich. Vitamin E enhances blood flow and makes follicles function more effectively to encourage hair growth. Additionally, it keeps the balance of the oil and PH levels, which if out of balance can block hair follicles and prevent hair growth. Avocados contain a lot of heart-healthy monounsaturated fats and are a fantastic source of vitamin E. You may incorporate it into a green smoothie or your morning salad.
10. Chia Seeds
Chia seeds are a fantastic superfood if you want to maintain good hair development since they are high in protein, (healthy) fat, and zinc. Moreover, they are rich in antioxidants, which help prevent early aging symptoms like hair loss. To reach your goal, add a teaspoon to your overnight oats or your morning smoothie.
Everything you eat affects your overall health. Hair is no exception. If there is a lack of essential nutrients e.g., iron, biotin, protein, fatty acid and vitamins like A, B, C, D & E, it will reflect through your hair as hair loss or slow hair growth. Luckily, we have so many foods, some of which suggested in the list above can help you maintain the health of your hair and keep them thick, shiny and healthy. In case you think you lack the right nutrients for hair, start adding these foods in your diet daily.
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