Beautiful and healthy hair results from a mix of several factors, including wonderful genetics, a terrific hair care regimen, great weather and water, breakthrough hair products and an incredible diet. Some individuals are born with wonderful hair, while others develop a good hair care regimen through time, resulting in healthy hair. Notably, hair loss is a result of environmental influences or lifestyle changes. Even the gifted ones need assistance in such instances. While frequent deep conditioning or oiling might enhance your hair’s texture, what you eat will have a bigger impact.
13 Best Healthy Foods for Hair and Skin Problems
You can impact your hair’s thickness, growth or shedding, shine and even its risk of greying by eating vitamins and nutrient-rich food items that are scientifically shown to improve your hair and avoiding solely harmful ones.
1. Almond Butter
Almond butter has a variety of nutrients, including proteins, healthy fats, and vitamins, all of which have been linked to hair health. The vitamin E concentration in nuts, according to studies, is especially beneficial for keeping your hair strong and shiny. In a modest eight-month-long research published in the journal Tropical Life Sciences Research, individuals who took 100 mg of vitamin E daily showed an increase in hair growth of up to 34%.
Tangerine benefits have a big influence on your hair. Their high vitamin C concentration helps your body absorb iron, which is abundant in foods like red meat and spinach. According to research published in the Journal of Korean Medical Science, iron deficiency has been related to hair loss, so make sure you are getting enough of it along with hair skin vitamins. And, food items high in vitamin C will only help your body absorb that iron even more.
Salmon is high in omega-3 fatty acids, which provide a variety of health advantages. Walnuts, chia seeds, and flax seeds are other excellent sources of omega-3s. In addition to keeping you well and disease-free, when combined with hair skin vitamins, omega-3 fatty acids help you develop healthy hair and maintain its lustre. In addition, salmon is one item that aids the body’s insulin processing.
Spinach provides a wide range of nutrients and minerals that can enhance your hair and general health. In addition to being heavy in iron and magnesium, Spinach may help your hair create sebum. Spinach is healthy food for hair and skin.
A cup of strawberries has more vitamin C than a day’s worth. This hair skin vitamin is required to form collagen, the major component of your hair. Serve your berries on top of your yoghurt for a nutrient-dense breakfast that includes more than one vital nutrient for hair development and healthy hair growth.
6. Brussels Sprouts
Brussels sprouts offer a wide range of nutritional properties, making them an excellent meal for hair development. Vitamin C assists in the production of collagen and the absorption of iron from plants. It is also an antioxidant that helps to protect the body from oxidative stress. As a result, vitamin C plays several functions in keeping healthy hair growth.
Eggs are one of the most cost-effective protein sources and they are also excellent for your hair. One egg includes 6 gm of protein and biotin, both of which are known to promote hair development. Eggs are high in vitamin D, which helps your hair grow thick and lustrous.
Another source of protein for your hair is chickpeas. One cup of chickpeas contains 15 gm of plant-based protein required to grow long and strong hair. Chickpeas also include fibre. And, the combination of fibre and protein can help you feel fuller for longer and maintain your blood sugar levels.
9. Nuts and Seeds
Nuts and seeds are part of a simple diet but powerful ways to add hair growth-promoting nutrients to every snack or meal. Almonds, like other nuts, are a good source of several of the nutrients needed for hair development. Sprinkling on salads or eating a handful as a snack provides biotin and plant-based protein.
Folic acid is present in lentils. Combining lentils with a meal rich in vitamin C, such as Brussels sprouts, will increase iron absorption. Plant-based eaters should pay extra attention since they are in danger of not getting enough protein and iron, essential elements for good hair development.
According to an International Journal of Cosmetic Science study, oxidative stress is related to hair loss and unhealthy scalp. So, it is crucial to increase the intake of antioxidants, which counteract oxidative stress. This keeps your scalp and hair healthy. Blueberries are also high in antioxidants, such as vitamin B and proanthocyanins.
Barley contains vitamin E and can aid in hair development. Therefore, consuming foods high in this nutrient is always a smart option if you want to include more food for hair growth in your diet.
Greek yoghurt is an excellent meal for hair development as it has protein and iron. Kefir is a drinkable on-the-go alternative that can be combined with your usual breakfast to boost energy and nutrients to maintain healthy hair growth.
If you are a vegan, then you may still get the advantages of yoghurt for hair development by choosing a plant-based kind such as almond or cashew. Just be sure to select a high-protein one that has enough hair development elements like iron and protein.
Most Common Hair Growth Issues
Certain hair problems demand particular food and care to be resolved. And, the food items listed below will assist you with such concerns.
- Hair growth – Eat eggs or Greek yoghurt
- Excessive breakage – Fruits like guava
- Dull locks – Sweet potatoes
- Brittle hair – Leafy veggies like spinach
- Dullness of hair – Foods like salmon
- Enhancing blood circulation – Cinnamon
The Final Word
The sooner you treat the signs of hair loss, the better your chances of avoiding permanent harm. Focusing on food is vital for hair loss, but do not put it off if you are concerned about the nutritional shortage. Speak with a medical professional now to get started on your path to a fuller head of hair.