The hair is an essential part of the human body. It complements your beauty, completes your dressing, and adds confidence. When you grow older, your hair tends to get weaker, and they begin to break.
In general, the growth of your hair is affected by several factors such as age, genetics, diets, medications, and environmental exposure.
However, there are some factors that you can’t change, such as age and genetics, but you have full control over your diet, which is one powerful influencer of hair growth.
Research has shown that a lack of nutrients like iron, vitamins B12 and D, biotin, and riboflavin, has been linked to hair loss and breakage. Food such as leafy greens, eggs, and fatty fish have been proven to greatly benefit the hair as they are rich in essential hair nutrients.
This beneficial article will provide you with the seven healthiest foods for hair growth to achieve amazing hair this season.
7 Healthiest Food for Hair Growth
Below are some of the healthiest foods you can eat often for hair growth.
1. Eggs
Eggs are rich in protein and biotin, which helps to promote hair growth in humans. Adequate protein intake has been linked to promoting hair growth by strengthening the hair follicles, as they are mostly made of protein. Biotin is associated with the growth of “keratin,” a hair protein. This is why most hair supplements marketed online are biotin supplements.
In addition, eggs contain selenium, zinc, and other hair-healthy nutrients necessary for optimal hair growth.
2. Spinach
Spinach is a healthy green vegetable highly rich in iron, vitamins A and C, and folate. All of which are necessary to achieve excellent hair growth.
It is interesting to know that 30 grams (a cup) of spinach provides 20% of your daily vitamin A needs. Also, iron aids the red blood cells to transport throughout the body, which helps to increase the metabolic rate of your body and helps with hair growth and repair. Studies have proved that iron deficiencies can lead to hair loss.
3. Fatty fish
Fatty fish like herring, salmon, and mackerel are excellent sources of omega-3 fatty acids, which is a very potent nutrient that promotes hair growth.
Additionally, Fatty fish is highly rich in protein, vitamin D3 and B, and selenium, which promotes and enriches hair growth.
4. Berries
Berries are an excellent source of vitamin C, which possess potent antioxidant properties that helps hair follicles against damage from harmful molecules such as free radicals.
Interestingly, a cup, that is, 144 grams of strawberries, provides 85 milligrams of vitamin C, which equates to 113% of your daily vitamin C needs.
5. Avocados
Avocados are not just delicious and very tasty. They are an excellent source of healthy fats and vitamin E.
Vitamin E is a powerful antioxidant that fights free radicals, which may impede hair growth.
Interestingly, a medium-sized avocado which is about 200 grams, provides 28% of your daily vitamin E needs
6. Sweet potatoes
Sweet potatoes are rich in beta-carotene, which the bodywork on and convert into vitamin A, which is associated with optimum hair growth.
Studies have shown a link between vitamin A and increased sebum production, which is essential for healthy hair.
A medium sweet potato provides amazingly 160% of your daily vitamin A needs (
7. Oysters
Oysters are an excellent source of zinc. Zinc is a mineral that is essential to supporting hair growth and repair.
The lack of zinc in the body is associated with the growth of telogen effluvium, a common form of hair loss, which can be reversible with the right diet.
A medium oyster provides 75% of daily zinc needs for men and 96% for women.
Conclusion
There you have it! Those are the healthiest foods for hair growth.
Although the above foods may be healthy, this should mean you should overeat them. Moderation should be your key, for instance, too much intake of zinc is linked to increased toxicity in the body, and too much intake of Vitamin E can do more harm than good. So it is essential you know your daily need for these nutrients and stick to them.
