Hair is an important part of our body. Hair enhances beauty, adds to your outfit, and gives you confidence. As you age, your hair becomes weaker and begins to break.
The growth of hair depends on many factors, including age, genetics and diets.
Although you cannot change some factors, like age or genetics, you can control your diet. Diet is a powerful factor in hair growth.
Researchers have found that hair loss and breakage can be caused by a lack in nutrients such as iron, vitamins D and B12, biotin and riboflavin. It has been shown that foods like leafy greens and eggs as well as fatty fish are good for hair because they contain essential nutrients.
In this article, you will learn the 7 healthiest foods to promote hair growth.
7 Healthy Foods for Hair Growth
Here are the best foods to eat for hair growth.
1. Eggs
The biotin and protein in eggs helps promote hair growth. A sufficient intake of protein has been shown to promote hair growth, by strengthening hair follicles. Biotin has been linked to the growth of “keratin”, a hair-protein. Biotin is the main ingredient in most online hair supplements.
Eggs contain zinc, selenium and other nutrients that are essential for hair growth.
2. Spinach
Spinach is an excellent green vegetable that’s rich in folate, vitamin A, C and iron. All are essential for a healthy hair growth.
You may be surprised to learn that 30 grams of spinach (a cup) provides you with 20% of the daily requirement of vitamin A. Iron helps red blood cells move around the body. This increases the metabolism rate and promotes hair growth. Iron deficiency can cause hair loss, according to studies.
3. Fatty fish
Fish rich in omega-3 fatty acid, such as herring, mackerel, and salmon, are great sources for hair growth.
Fatty fish contains a high amount of protein, vitamin B and D3, and selenium. These nutrients promote and enhance hair growth.
4. Berries
Berries contain a lot of vitamin C. This antioxidant has powerful properties to protect hair follicles from damage caused by harmful molecules, such as free radicals.
Interesting, A cup of strawberries contains 85 milligrams, or 113% of the daily requirement for vitamin C.
5. Avocados
Avocados are delicious. Avocados are a great source of vitamin E and healthy fats.
Vitamin E has powerful antioxidant properties that can fight free radicals which can inhibit hair growth.
A medium avocado, which is around 200 grams, contains 28% your daily vitamin E requirements
6. Sweet potatoes
Sweet potatoes contain beta-carotene which the body converts into vitamin A. Vitamin A is linked to optimal hair growth.
Recent studies have revealed a connection between vitamin A and sebum, which is vital for healthy hair.
A medium sweet potatoes provides 160% of the daily vitamin A requirement (
7. Oysters
Oysters contain a lot of zinc. Zinc is an essential mineral for hair growth and repair.
A lack of zinc can lead to telogen effluvium. This is a form of hair loss that is common and can be reversed with the correct diet.
A medium-sized oyster contains 75% daily zinc requirements for men, and 96% for females.
Conclusion
You’re done! These are the best foods for hair growth.
The above foods are healthy but that doesn’t mean you can eat too much of them. You should always eat in moderation. For example, too much zinc can cause toxicity and too much vitamin E can be harmful. It is important to know and adhere to your daily requirements for these nutrients.