Long, healthy hair is a dream for many of us. It requires year-round maintenance, with good quality products and treatments. Along with this, it is important what you are feeding your hair in terms of nutrition. You are what you eat for healthy hair. Shinier, healthier hair is just a few food habits away and here we tell you what you can include in your diet so it shows on your hair!
Hair is made up of protein and keratin, and a diet rich in proteins is your way to achieving healthy, long hair.
Here are a few foods for hair growth that can work wonders:
- 1. Eggs
- 2. Avocado
- 3. Meat
- 4. Nuts
- 5. Green leafy vegetables
- 6. Berries
- 7. Sweet potatoes
- 8. Legumes
- 9. Citrus fruits
- 10. Chia seeds
- FAQs about healthy hair
Skipping breakfast is an absolute no-no for your health. Opt for eggs since they are rich in protein and biotin, two essential nutrients that will boost hair growth.
Along with protein and biotin, eggs are also rich in vitamin B12 which penetrates deep into your roots and helps repair and nourish your hair.
Eggs are the powerhouse of minerals like zinc, iron, sulfur and selenium. Zinc is vital to produce the hormones that stimulate the hair follicles to grow. Iron is responsible for carrying oxygen to the hair follicles. Amino acids present in eggs can improve your hair’s health. Biotins are important for healthy and long hair as it promotes the production of keratin.
It is the perfect time to gorge on some avocado salad! The internet has been gaga about this hit ingredient, and it is for all the right reasons. Avocado is loaded with vitamin E, an antioxidant that helps combat stress by neutralising free radicals and it also enhances blood circulation and helps hair follicles to grow.
Avocado also is a great source of fatty acids, which is important for hair growth. Plus, it also protects your scalp from any damage.
Include meat in your diet, especially red meat, for your hair’s sake! Meat is rich in ferritin, a stored protein that enables the production of hair cell protein. It also repairs and strengthens hair follicles. Red meat, particularly, is loaded with iron which aids the process of hair growth. Plus, it contains sulfur, which aids blood circulation and reduces inflammation, thereby preventing hair loss.
Nuts like almonds, walnuts and pecans are packed with iron, biotin and sulfur which will help your hair grow faster and thicker. Almonds are loaded with Omega 3 and 6 fatty acids, which help blood circulation, which in turn promote hair growth.
You should consume about 28 grams of nuts every day. So, eat your way to beautiful long hair. You will notice evident results in a couple of months.
5. Green leafy vegetables
Green leafy vegetables are loaded with vitamin A and C, which aid the process of hair growth. Spinach is rich in iron and vitamin C. Additionally, vitamin C found in spinach aids to keep your hair follicles healthy. If you are running low on iron, it can affect the transportation of oxygen and other nutrients, which in turn can affect your hair and make your strands weaker.
Berries are rich in vitamins and have antioxidant properties. Especially blackberries, which are known to promote collagen production. Strawberries are an excellent source of vitamin C which is known to boost hair growth and treat dandruff. A glass of strawberry juice will help prevent any future hair loss problems.
7. Sweet potatoes
Sweet potatoes are loaded with beta-carotene, which the body converts into vitamin A, which is linked to good hair health. In fact, a medium sweet potato contains enough beta-carotene to provide your body with 4x the daily Vitamin A requirement. According to research, Vitamin A boosts the production of sebum, which helps keep hair healthy. What’s more, Vitamin A even speeds up hair growth and encourages the growth of thicker hair, while also preventing other hair follicles from regressing. Sweet potatoes are also great for your gut health, so it’s time to add them to your diet!
Legumes, aka beans and lentils, which you may be running away from, are a wonderful source of vitamins and minerals like zinc, iron, and biotin, all of which are highly beneficial for hair health. Keratin makes up our hair, nails and skin, and biotin works towards strengthening the structure of keratin. It also strengthens our hair, making it more resistant to breakage and thicker in appearance. Legumes are also a great source of protein for vegetarians, so that is one more reason why you should include them in your diet.
9. Citrus fruits
Citrus is an incredible source of vitamin C, which has abundant health benefits. What you need to know is that it is especially helpful for hair growth, as it protects collagen stores, which are essential for hair growth. To add to it, Vitamin C also enhances iron absorption, and iron is imperative in maintaining hair health as it delivers oxygen to tissues.
10. Chia seeds
High in protein, fat, and zinc, chia seeds are a great addition to your diet if you're looking at improving your hair growth. Plus, chia seeds are also high in antioxidants, which help fight early signs of aging. So, add a teaspoon of these power seeds into your morning smoothie to meet your daily quota.
FAQs about healthy hair
Q. What should I eat to stop hair loss?
A. All the above-mentioned food items such as eggs, legumes, citrus fruits, green leafy vegetables, avocado, meat, nuts and berries are all helpful in preventing hair loss and boosting growth.
Q. What foods are bad for hair?
A. Foods like sugar, alcohol, junk food, diet soda and raw egg whites can lead to hair fall and make your scalp greasy, so consume them in moderation.
Q. What drink helps hair growth?
A. Aloe vera juice, kiwi juice, cucumber juice, spinach juice and carrot juice are some drinks that help in hair growth.