Many people want strong and healthy hair, especially as time passes.
The hair grows around 1.25 cm per month, and 15 cm per year. The speed at which it grows depends on factors such as age, health, genetics and diet.
Although you cannot change factors such as age and genetics, diet is an element over which you can have control. In fact, little will help the hair if you consume a diet lacking the proper nutrients to keep it strong and healthy. Also, maintaining a balanced diet with the right nutrients can help promote hair growth, especially if you are experiencing loss due to poor nutrition.
Therefore, know the 10 best foods to promote hair growth, and in this way keep it healthy and strong for a long time.
10 very good foods to grow hair
Ingesting protein is important for hair growth because hair follicles are composed mainly of proteins. It has been shown that their lack leads to their loss.
Eggs are a great source of protein and biotin, two nutrients that can promote hair growth. Biotin is essential for the production of a hair protein called keratin. That is why, often, biotin supplements are marketed for hair growth. The research also indicates that consuming more biotin may help improve hair growth in people with deficiency of this nutrient. However, biotin deficiency is rare if you maintain a balanced diet.
Eggs are also a great source of zinc, selenium and other healthy nutrients for hair.
The berries are loaded with beneficial compounds and vitamins that can accelerate hair growth. This includes vitamin C, which has strong antioxidant properties.
The antioxidants can help protect the hair follicles against harmful molecules called free radicals. These molecules are naturally in the body and the environment. For example, 1 cup (144 g) of strawberries provides an impressive 141% of your daily needs for vitamin C. In addition, this vitamin C helps the body absorb iron from the diet.
Low iron levels, on the other hand, can cause anemia, and it has been linked to hair loss as well
Spinach is a healthy green vegetable with several nutrients such as folate, iron and vitamins A and C, all of which can stimulate hair growth.
Vitamin A helps the glands of the skin to produce sebum. This oily substance moisturizes the scalp to keep it healthy.
One cup (30 grams) of spinach provides up to 54% of the daily needs for vitamin A. Spinach is also a great source of iron, essential for hair growth. Iron, on the other hand, helps red blood cells carry oxygen throughout the body to help their growth and repair.
Fish, especially fatty fish such as salmon, herring and mackerel, have nutrients that promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to their growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids reduced hair loss and increased hair density. Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth. However, more studies would be needed to confirm this claim.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that can help hair health.
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health. Medium sweet potato (114 grams) contains sufficient beta – carotene to provide more than four times the daily requirement of vitamin A .
Research has shown that vitamin A promotes the production of sebum, which keeps hair healthy. In addition, this vitamin could accelerate the rate of hair growth, while avoiding the deterioration of other hair follicles.
Nuts contain a variety of nutrients, necessary for hair health. For example, about 28 grams provides 37% of the daily requirement of vitamin E . They also offer a wide variety of B vitamins, zinc and essential fatty acids.
A deficiency in any of these nutrients has been linked to hair loss. In addition, walnuts have been linked to a wide variety of other health benefits, including reduced inflammation and a lower risk of heart disease.
The seeds have a large amount of relatively low-calorie nutrients. Many of these can also stimulate hair health. They include vitamin E, zinc and selenium.
For example, 28 g of sunflower seeds provides almost 50% of the daily needs of vitamin E, with a wide variety of B vitamins. Certain seeds such as chia and flax seeds provide omega-3 fatty acids.
Therefore, to obtain the widest variety of nutrients of this kind of food, it is best to consume a mixture of seeds.
Sweet peppers are an excellent source of vitamin C. In fact, a yellow pepper provides almost 5.5 times more vitamin C than an orange.
Vitamin C promotes the production of collagen, which strengthens the hair. It is also a strong antioxidant, which protects the hair against oxidative stress.
Oysters are one of the best food sources of zinc. Zinc is a mineral that maintains the growth and repair cycle of hair, and its lack can promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet.
Research has shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency. However, drinking too much could also lead to your loss. That’s why getting zinc from foods like oysters can be better than taking supplements.
Beans are a great source of protein of vegetable origin, which is essential to give strength to hair.
Like oysters, beans are a good source of zinc that stimulates hair growth and the repair cycle. For example, a 100-gram serving of black beans provides 7% of the daily needs for zinc. It also offers many other healthy nutrients for hair such as iron, biotin and folic acid.
In addition to all these benefits, beans are highly versatile and inexpensive, which makes their addition to the diet easy.
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