Top 10 Best Foods That Fight Hair Loss and Support Thickness
In today world hair fall is one of the crucial problem that everyone is facing in his/her life. It’s everyone’s desire to have strong, long and shiny hair but due to hair fall or baldness everyone cannot fulfill their desire. This hair loss can be a stressful condition for one who are facing this problem. As our hair are the second fastest growing cells in our body (second only to intestinal cells). Our hair has hair follicles cells that contain a protein called Keratin which needs constant nourishment with vitamins and minerals to keep our hair long and strong. These hair follicle cells are some of the most metabolically active and have amongst the highest cell turnover rate in the body. Hair fall can be due to hormonal imbalance, stress, dietetic deficiencies or due to unhealthy lifestyle. So, it is very important to keep our scalp healthy.
A balanced diet which is one of the predominately plant-based that help you in getting the key nutrients that are necessarily for keeping your hair healthy and strong. The best vitamins and nutrients that help you in your hair growth include lean proteins, omega-3 fatty acids, selenium, fat-soluble vitamins, B-complex vitamins, magnesium and iron.
So, here are some of the best foods that can promote hair growth –
. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene which gives sweet potatoes their orange hue. This antioxidant turns into Vitamin A which help in protecting against dry and dull hair. A medium sweet potatoes say about 114 grams contains enough amount of beta-carotene to provide your body four times Vitamin A that your body daily needs. Researchers has also shown in their study that Vitamin A promotes the production of sebum, which helps keep hair healthy. Sweet potatoes also play an important role in supporting immunity and healthy vision.
Avocados are delicious, nutritious and a great source of healthy fats and also contains Vitamin E which is a powerful anti-oxidant that promotes hair growth. Avocados also contain biotin which is a popular ingredient in many DIY hair masks. Vitamin E also protects areas of the skin like the scalp from oxidative stress and damage as damaged skin on the scalp can result in poor hair quality and fewer hair follicles.
Eggs are the great source of protein and biotin, the two nutrients that help in hair growth and make our hair thick. As eating adequate amount of protein is important for hair growth because hair follicles are made of mostly protein. The lack of protein in our diet may lead to hair loss. Two specific carotenoids found in eggs are lutein and zeaxanthin that also play important role in maintaining cellular health, especially of eyes, skin and hair. Biotin is one of essential factor for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Eggs are also a great source of zinc, selenium and other hair-healthy nutrients that makes eggs as one of the best foods to consume for optimal hair health.
Nuts such as almonds or walnuts are the natural emollients for the hair follicle and also moisturize the hair shaft leaving it a glossy look in your hairs. Nuts are tasty, convenient and contain a wide variety of nutrients that may promote hair growth. Nuts are also rich source of Vitamin B, zinc, magnesium and also contain essential fatty acids that help in hair growth and are linked to many other health benefits. A deficiency in any of these nutrients may lead to hair loss.
. Flax Seeds
Flax seeds are full of polyunsaturated fatty acids that can help in nourishing your scalp and prevent dryness. Seeds also deliver a massive amount of nutrients with relatively few calories and also rich source of omega-3-fatty acids. Some of other nutrients may include Vitamin E, zinc and selenium. These nutrients may help in hair growth and also make our hair thicker and stronger.
Oysters are one of the best food source of zinc in our diet. Zinc helps support the hair growth and repair cycle. A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused due to lack of nutrients in our diet.
Spinach is packed with magnesium, iron and folate. All of these are important source of Vitamin B. Other leafy greens like kale also offer nutrient-dense benefits for hair growth. Spinach are also rich source of Vitamin C which helps to protect and maintain the cell membranes of hair follicles. Spinach is also full of folate, iron, along with Vitamin A and C which may help in hair growth. The deficiency in any of these nutrients may result in hair loss.
Beans are a great plant-based source of protein, which are essential for hair growth. Like oysters, beans are also a good source of zinc, which aids the hair growth and repair cycle. Beans also provide many other hair-healthy nutrients such as iron, biotin and folate which are essential for optimal hair health. On the top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.
. Plain Greek Yogurt
Unsweetened plain Greek Yogurt may contains tons of protein which are the building block for those gorgeous locks. Apart from this Plain Greek Yogurt is very versatile and can be incorporated into a filling breakfast (think smoothies and parfaits) or savory fare (like dips and condiments). The greatest attribute of yogurt is its probiotics nature, which are the good source of bacteria and yeasts that help your body absorb nutrients and also improve our digestive system and may also results in healthy hair growth.
. Fatty Fish
Fatty fish such as salmon, herring and mackerel have nutrients that may promote hair growth. These fatty fish are excellent sources of Omega-3 fatty acids, which have been linked to improved hair growth and density. Fatty fish is also a great source of nutrients such as protein, selenium, Vitamin D3 and B Vitamins. These nutrients may results to healthier hair growth and make our hair more thick.
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