Long, strong, shiny hair is almost everyone’s dream, but not everyone achieves it. Of course, it’s important to keep your scalp healthy, but it’s also important to watch what you eat. Your hair may be dry, curly, straight, or silky—all of which are signs of your inner health. Each strand of hair is made up of cells that contain a powerful protein called keratin, and they need a constant supply of minerals and vitamins to keep your hair long and strong. We’ve enlisted some hair growth foods that you absolutely must include in your daily diet. So what are the best foods for healthy hair that will help it grow faster?
We’ve compiled a list of the best foods for healthy hair
Many people desire strong, healthy hair, especially as they age.
However, how quickly it grows and how healthy it is depends on many factors, including age, general health, genetics, environmental exposures, medications, and diet.
While you can’t change some factors, such as age and genetics, one factor you may have more control over is your diet.
Dietary vitamins and minerals play an important role in the hair follicle growth cycle and cell renewal
A diet without the right nutrients can lead to hair loss.
Deficiencies of vitamins B12 and D, biotin, riboflavin, iron and other nutrients are linked to hair loss, research suggests
Eating a balanced diet rich in these vitamins and minerals can promote hair growth, especially if you’re losing hair due to a poor diet.
Eggs provide protein
Your hair is made of protein, so it’s important to make sure you’re getting enough protein in your diet. Protein is the building block of hair and eggs are one of the richest natural sources of protein.
Berries are rich in beneficial compounds and vitamins that aid in hair growth.
This includes vitamin C, which has powerful antioxidant properties.
Antioxidants can help protect hair follicles from damage caused by harmful molecules called free radicals. These molecules are naturally present in the body and the environment
For example, 1 cup (144 grams) of strawberries provides an impressive 85 mg of vitamin C, or up to 113% of your daily vitamin C requirement
Additionally, the body uses vitamin C to produce collagen, a protein that helps strengthen hair and prevent it from becoming brittle and breaking
Additionally, vitamin C helps the body absorb iron from food. Low iron levels can lead to anemia, which has been linked to hair loss
Spinach and other dark leafy greens provide iron
Iron is an essential mineral needed by hair cells. In fact, iron deficiency in the body can lead to hair loss. When your body is deficient in iron, oxygen and nutrients are not adequately delivered to the hair roots and follicles, which stunts growth and weakens your strands.
Citrus Fruits Get Your Dose of Vitamin C
So your body needs vitamin C to absorb iron; you need to add citrus fruits to your diet. Nutritionists recommend eating one lime a day is enough to get your daily dose of vitamin C. Just make yourself a chilled glass of Nimbu Paani (a healthy alternative with honey or refined sugar). You can also choose oranges. Vitamin C is also needed for the production of collagen, which strengthens the capillaries that connect the hair shaft, ensuring a regular supply of nutrients and rapid hair growth.
Sweet potatoes are a great source of beta carotene. The body converts this compound into vitamin A, which has been linked to healthy hair.
One medium sweet potato (about 114 grams) contains enough beta-carotene to provide 160 percent of your daily vitamin A needs.
Research Shows Vitamin A Affects Sebum Production, Helps Keep Hair Healthy
Vitamin A deficiency can cause hair loss
However, Too Much Vitamin A Can Also Cause Hair Loss.
Try to meet your needs by eating foods rich in vitamin A, such as sweet potatoes, and avoid taking too many supplements.
Whole Grain Products to Get Biotin
Whole grain products are rich in biotin, iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important role in the production of amino acids (proteins) needed for hair growth.
Carrots Are Rich in Vitamin A
Drink carrot juice every day for fast hair growth. Hair contains the fastest growing tissue in the body, and vitamin A is needed for the growth of every cell. It also helps the scalp to produce natural sebum, keeping the scalp and roots healthy and promoting hair growth.
A staple in many people’s diets, meat is rich in nutrients that support hair growth.
The protein in the meat supports growth and helps repair and strengthen hair follicles. A 100-gram serving of cooked sirloin steak provides up to 29 grams of protein.
Red meat is especially rich in easily absorbed iron. This mineral helps red blood cells carry oxygen to all cells in the body, including hair follicles .
It’s worth noting, however, that excess consumption of red meat, especially processed red meat, is associated with an increased risk of cardiovascular disease, colon cancer, and type 2 diabetes in both men and women.