There are a number of factors that have an influence on the health and wellness of your hair, the most common being genetics, age, hormones and nutrient deficiencies. While a lot of these factors may be beyond your control, there is something that you can do to improve the look and feel of your hair —eating right! What you eat is one of the few things you can do to control your hair’s appearance. After all, if you are someone who has naturally thin, limp-looking mane, we are sure you don’t want to make the situation worse by eating the wrong foods. On the other hand, if you do have envy-inducing, gorgeous ‘I-can-star-in-a-hair-commercial' type look, we are sure you’d want to protect that, right? And this is where picking the right foods, containing nutrients that are perfect for hair-growth comes in.
While professional treatments and salon appointments are super important to keep your hair looking healthy and well put together, consider this little piece of advice. Although the thickness and strength of your hair is largely hereditary, the foods you eat (or don’t get enough of) can affect the well-being of your hair.
Eating nutrient-rich foods improves hair health and not knowing about them or not getting enough of them in your diet can only cause your hair harm in the long run. Eating the right foods gives you the chance to influence your hair’s thickness, growth or shedding, how shiny it is, and even its likelihood of greying. Compare the list below with what you usually have in your pantry, and use it to upgrade your next grocery shopping trip.
1. Almond butter
Almond butter is a rich source of proteins, healthy fats, and vitamins that are all closely associated with hair health. Vitamin E content in the nuts is particularly good for keeping your locks thick and lustrous. Eating a tablespoon of almond butter every day is enough to provide you with the required amount of vitamin E. But if you are not a big fan of almond butter, then even eating normal almonds is enough. Almonds are one of the best dietary sources of vitamin E and eating 3-4 dry roasted almonds every morning is a great food for healthy hair.
2. Oranges
Oranges are another great food for healthy hair growth that’s easily available and has amazing benefits for your skin as well. Tangerines affect your hair in a big way and have a positive impact on the health and appearance of your locks. Vitamin C found in oranges makes it easier for your body to absorb iron (more easily than from other food sources like red meat and spinach). Since iron deficiency usually leads to hair loss, it is important to include foods that are rich in iron. And adding vitamin C foods will only help your body absorb iron even better.
3. Salmon
If you are a non-vegetarian, then you need to include salmon in your diet for healthy hair. Being a rich source of Omega-3 fatty acids, consuming salmon is not just great for your hair, but for overall health and wellness too. The anti-inflammatory properties of Omega-3 acids reduce hair shedding caused due to scalp inflammation. In addition to helping you stay fit and disease-free, Omega-3 is what keeps your locks shiny and voluminous. Additionally, rich in vitamin D, including salmon in your diet helps stimulate dormant hair follicles to increase growth and even out bald spots.
4. Spinach
Spinach is another great food for hair growth. Spinach contains a variety of nutrients and minerals that can benefit your hair, as well as your overall health. In addition to having a high iron and magnesium content, spinach can help your hair produce sebum too, which will leave your hair looking lustrous.
5. Eggs
Another great food for healthy hair are eggs. They are a great source of protein and biotin, two nutrients that promote hair growth. For proper hair growth, it is extremely vital to consume enough protein and therefore eggs should form an important part of your diet. A lack of protein in your diet has been shown to promote hair loss. Biotin is essential for the production of keratin, which is why biotin supplements promote hair growth and make your hair longer and stronger. Additionally, being rich sources of zinc, selenium and other hair-healthy nutrients, eating eggs can only benefit your mane.
6. Berries
Loaded with beneficial compounds and vitamins that promote hair growth, it is great to include berries in your list of foods for healthy hair growth. A strong antioxidant, vitamin C protects hair follicles against damage from harmful molecules called free radicals, which are found in the environment. Since the body also uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking, eating berries to promote healthy hair growth is actually an amazing idea. Vitamin C helps the body absorb iron from your diet. Low iron levels may cause anaemia, which has been linked to hair loss.
7. Sweet Potatoes
You must include sweet potatoes in your list of best foods for healthy hair growth as it is a great source of beta-carotene. This vegetable works by converting beta-carotene into vitamin A, which is what promotes healthy hair growth. A medium-sized sweet potato contains enough beta-carotene to provide more than four times your daily vitamin A requirement. Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Vitamin A also helps speed up the rate of hair growth and encourages the growth of thicker hair, all while preventing other hair follicles from regressing.
8. Avocados
This delicious fruit must be a staple in your list of best food for healthy hair, thanks to the sheer number benefits it offers. Avocados are delicious, nutritious and a great source of healthy fats. Additionally, being an excellent source of vitamin E, avocados play a major role when it comes to promoting hair growth. Include one medium avocado in your daily diet and that should be enough to provide you with your daily vitamin E needs. Similar to vitamin C, vitamin E is a powerful antioxidant that is really useful to reduce the environmental damage caused to the scalp. A damaged scalp can result in poor hair quality and fewer active hair follicles, resulting in premature balding. What’s more, avocados are a great source of essential fatty acids, a deficiency of which leads to hair loss and thinning.
Written by Urvi Dalal on May 20, 2020
Writer, avid reader and hardcore beauty enthusiast is the best way to describe Urvi Dalal. With over 5 years of writing experience in the beauty industry, you can trust her to have the latest skin, hair and makeup tidbits on her fingertips. In her time working as a beauty writer, she has had the opportunity to interact and work closely with a string of dermatologists, makeup artists and hairstylists. All that knowledge exchange, coupled with her flair and love for writing make it possible for her to bring you some authentic yet fun beauty content. When Urvi isn’t working, you’d usually catch her curled up with a big, fat book, drinking a cup of tea or practising her makeup skills; there is no in-between!