Many people desire thick, healthy hair, particularly as they age. However, a variety of factors, including age, general health, genetics, environmental exposure, drugs, and diet, affect how quickly it develops and how healthy it is. Although you have no control over some elements, such as age and heredity, but your stomach is one of the best places to get healthy, beautiful hair growth. Trust me it actually is! Your diet is probably one that you have greater control over. The growth cycle of the hair follicle and cellular turnover are both significantly influenced by vitamins and minerals obtained from food.
Hair loss can result from eating a diet that is deficient in certain nutrients. According to studies, nutrient deficiencies, such as those in biotin, zinc, iron, and vitamins B12 and D, are linked to hair loss. If you are balding as a result of inadequate nutrition, eating a balanced diet rich in certain vitamins and minerals may help encourage hair growth. Although additional study is needed to determine the relationship between nutrients and hair loss, it is advisable to make sure you consume enough of foods for hair care that are high in nutrients that promote hair growth.
List of food for hair growth
Here are the list of some food for hair care.
- Eggs
- Spinach
- Citrus fruits
- Fatty fishs
- Avocados
- Carrots
- sweet potatoes
- lentils
- whole grains
- Supplements
1. Take protein from eggs
Eggs are a fantastic source of protein, as we all know. Did you know, though, that they are also a fantastic source of biotin, another nutrient that promotes hair growth? Our hair follicles are formed of protein, thus you need to consume enough of it in your diet. Protein is necessary for healthy hair, as evidenced by studies. The development of the protein that makes up your hair, keratin, is aided by biotin, therefore getting more of it will speed up the growth of your hair.
2. Take iron from Spinach
Since we were infants, we have been instructed to eat our vegetables and greens. There is a very good reason for that, I suppose. In addition to iron and folate, spinach and other green vegetables are good sources of vitamins A and C. They all promote hair growth. Vitamin A assists sweat glands in producing sebum, which moisturizes your scalp. Iron, a necessary component for supporting hair development and repair, is another benefit of spinach for your regular iron intake. Hair loss can be greatly influenced by an iron deficit.
3. Take Vitamin C from 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, simply prepare a cold glass of lime water (with honey or a healthier substitute for added sugars). Oranges and berries are great options as they are packed with vitamins. Moreover, vitamin C is necessary for the synthesis of collagen, which strengthens the capillaries that connect to the hair shafts and ensures a steady supply of nutrients and rapid hair development.
4. Take Omega-3 from fish
Omega-3 fatty acids found in fatty fish like salmon, herring, and trout are nutrients that promote hair development. Omega 3 and omega 6 fatty acids are radicals that will support the growth and maintenance of your hair. Yet, research on how quickly these fatty acids can accelerate hair growth is still ongoing. Experts lack the necessary data to fully validate these statements at this time. Fatty fish, however, is a terrific addition to your diet because it is full of protein, vitamins D3 and B, and selenium, all of which may help to support healthy, resilient hair. Some omega-3 hair products can also be utilized for hair growth.
5. Take Vitamin E from Avocados
Vitamin E enhances blood flow and makes follicles function more effectively to encourage hair growth. Also, it keeps the equilibrium 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 can include it into a green smoothie or add it to your breakfast meal.
6. Take vitamin A from carrots
For rapid hair growth, consume carrot juice daily. The body’s fastest-growing tissues are found in the hair, and each cell needs vitamin A to flourish. In order to maintain the health of the scalp and the roots and to promote hair development, it also aids in the production of natural sebum oil.
7. Take beta-carotene from sweet potatoes
A good resource of beta-carotene is sweet potatoes. This nutrient is converted by your body into vitamin A, which promotes healthy hair development. Vitamin A, as previously mentioned, aids in the creation of oil from the sweat glands in your scalp, which helps to moisturize your scalp. In addition, it speeds up hair growth, protects your hair follicles from harm, and promotes the development of thicker hair.
8. Take folic acid from lentils
Folic acid, which is essential for promoting the creation of red blood cells in your body, is abundant in lentils. Your skin and scalp receive the necessary oxygen thanks to red blood cells. Moreover, lentils can promote hair growth.
9. Take biotin from whole grains
Together with zinc, iron, and vitamin B, whole grains are a good source of biotin. The production of amino acids (protein), which are necessary for the growth of your hair, depends on biotin, which is also necessary for cell division.
10. Supplements
While eating whole meals is always best, supplements can make it simpler to receive higher concentrations of some difficult-to-get minerals. See your doctor to determine whether you need to supplement your diet because certain nutritional deficiencies, such as iron and biotin deficiency, might show up in our hair.
Extra tip
In addition, Take vitamin C directly from the sun. That’s easy peasy. The best time to absorb vitamin C in at sunrise and at dawn. It will significantly promote your hair health.
