Nutrition is directly related to your hair health, which makes sense because our hair consists primarily of nutrients. We need the vitamins, minerals, and proteins that our bodies need to keep strong and healthy.
The ideal hair health food contains all-natural ingredients. Most of these foods are found in local grocery stores and vitamin supplement stores around the country. One type of hair health food that you should include in your diet is protein. We also need the right balance of carbohydrates, fats, and protein to promote elastic and robust hair.
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7 Best Foods For Your Hair Health
There are so many foods for hair health. But it is difficult to select all of them. Here is the list of 7 Best Foods For Your Hair Health.
Eggs
Eggs are one of the superfoods for hair health. They are a great source of protein and full of biotin.
Protein is a key ingredient in maintaining strong hair. Protein is essential for the creation of hormones. Protein should be on your top list if you want to encourage hair growth.
Biotin is necessary for the production of the hair protein keratin. That’s the reason why supplements containing biotin are often promoted for hair growth.
Biotin deficiency is rare if you eat a healthy diet. It is not clear that biotin intake can improve the health of healthy people.
Eggs are rich in selenium, vitamin D, B6, and B12, and minerals like zinc, iron, and copper. The yolks of eggs have more calories and fats than the whites. They contain fat-soluble vitamins A and D as well as E and K.
The yolk of an egg contains high levels of vitamin B-12. Vitamin B-12 is linked to maintaining healthy hair.
Berries
Berries are rich in vitamins and beneficial compounds that can promote hair growth. Vitamin C is a powerful antioxidant. Antioxidants can protect hair follicles from damage by harmful molecules known as free radicals.
If you eat enough berries each day, you will see a big difference in your hair growth. You may also try adding frozen berries to smoothies or cereal.
Just 1 cup (around 140gram) of strawberries can provide 140% of your daily vitamin C requirements. Vitamin C is used by the body to make collagen, which helps to strengthen hair and prevent it from breaking. It helps to absorb iron from the diet.
Spinach
Spinach is rich in folate, iron, and vitamins A, C which may help promote hair health.
Vitamin A aids the skin glands in producing sebum. This oily substance moisturizes hair and keeps it healthy. A cup of 30g spinach can provide up to 54% daily vitamin A requirements.
Spinach is fully loaded with iron, which is crucial for hair growth. Iron is essential for hair health. It aids red blood cells to transport oxygen throughout the body. It can help you develop and repair your metabolism.
Another essential nutrient found in Spinach is magnesium, which helps regulate blood pressure and improve blood flow. It also helps in muscle growth & gives you a healthy nervous system.
Sea Food
Shrimp is a good source of protein, B vitamins, and iron. It contains a small amount of omega-3 fatty acid. Studies have shown that omega-3 fatty acid-rich diets can lead to better hair health.
Hair growth may be promoted by fat fish such as salmon, mackerel, and herring. These fish are rich in omega-3 fatty acid, which has been shown to promote hair health.
Nuts
Nuts are delicious and rich in nutrients that can promote hair health. A single almond (28g) provides 37% of your daily vitamin E requirements. They also contain B vitamins and essential fatty acids, as well as zinc.
Nuts have been shown to provide various health benefits, including lower inflammation and a lower risk of developing heart disease. It makes nuts a great addition to your diet.
Avocados
Avocados are rich in fiber, calcium, potassium, vitamins A, C, D, E, and Omega 3 fatty acids, which are very beneficial for your hair health. Avocados also contain a lot of magnesium, which is responsible for regulating the blood pressure in your scalp.
The potassium helps by keeping the blood vessels in your scalp from dilating. Magnesium helps in making your nervous system work properly.
Avocados also have the beneficial effects of calcium, which helps control hair loss and balances the pH level of your scalp.
Sweet Potatoes
Sweet Potatoes for hair health serve the same purpose as other hair vitamins and minerals do. Like protein and fats, we need carbohydrates for hair health as well. Sweet potatoes are one of the excellent sources of beta-carotene. A medium sweet potato (around 110 grams) has enough beta-carotene for your daily vitamin B needs more than four times.
Studies have shown vitamin A can promote the production of sebum which is essential for hair health. Vitamin A may also increase hair growth, thicken hair, and prevent other hair follicles from regressing.
Sweet Potatoes contain Vitamin A, Vitamin B-complex, Vitamin D, Vitamin C, Manganese, Zinc, Folic Acid, Calcium, Copper, Phosphorus, Iodine, Iron, and Magnesium that help your hair follicles strengthen, produce healthier keratin, and improve your hair’s structure.
Final Words
Shampooing and clean your hair is essential. Keep your diet very clean and limit alcohol and smoking. It would be best to believe in natural foods containing vitamins, minerals, protein, and fats instead of relying on expensive high-end products.
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