There are some major factors that influence your hair: genetics, age, hormones, nutrient deficiencies, and more. But what you eat is one of the few things you can do to control your hair's appearance. "Incorporating your essential vitamins, healthy fats and proteins are absolutely key,". "The healthy fats provide hydration to your hair, skin, and nails. Your hair is primarily made of protein, so protein intake is necessary for hair growth." Combine that protein with nutrients like vitamin C and omega-3 fatty acids, and you'll be well on your way to sporting luscious locks.
The Best Foods for your Hair
The benefits of Oranges affect your hair in a big way. Their vitamin C content makes it easier for your body to absorb iron, which is found in foods like red meat and spinach. Iron deficiency has been linked to hair loss, so it's important to make sure you're getting enough of it. And vitamin C-rich foods will only help your body absorb that iron even more.
Salmon is a great source of omega-3 fatty acids, which have a number of health benefits.
"Omega-3s are anti-inflammatory. They can help if you have inflammation that's causing hair shedding,". Some other great sources of omega-3s include walnuts, chia seeds, and flax seeds.
In addition to helping you stay fit and disease-free, omega-3's enable you to grow hair and keep it shiny and full. Both male-pattern balding and female hair loss is often associated with insulin resistance. Salmon is one food that helps the body process insulin more efficiently.
Plus, salmon and other fatty fish are teeming with follicle-stimulating vitamin D. Vitamin D may also help stimulate hair follicles that have become dormant. In other words, there's evidence to suggest the nutrient may help prevent thinning hair and even bald spots.
Spinach contains a variety of nutrients and minerals that can benefit your hair, as well as your overall health.
"It's important to make sure you don't have a lack of something in your diet that could be leading to hair loss".
In addition to having a high iron and magnesium content, spinach can help your hair produce sebum, too.
"Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12,". "Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair."
Plus, eggs are packed with 10 micrograms of a B vitamin called biotin, which may help hair grow and strengthen nails. Other good sources of biotin include almonds, avocados, and salmon.
Plus, eggs are a great source of vitamin D (11% of your DV per egg) to help your hair grow strong and shiny. The sunshine vitamin can help create new hair follicles, aka little pores where new hair can grow. This, in turn, may improve the thickness of your hair or reduce the amount of hair you lose as you age.
Protein-rich yogurt that have been eating for hundreds of years. Yogurt contains vitamin B5 (known as pantothenic acid), and B vitamins can help you maintain healthy skin and hair.
Oats are rich in iron, fiber, zinc, omega-3 fatty acids, and polyunsaturated fatty acids (PUFAs), which stimulate hair growth, making it thick and healthy.
Add some chia seeds. "This nutritional powerhouse is considered a complete protein, containing 20% more protein than soybeans, and can help promote beautiful and luscious locks".
Guavas, like tangerines, are high in vitamin C. Vitamin C supplement found to promote "significant hair growth in women with temporary hair thinning." Although oranges as the best source of vitamin C, one guava packs four to five times as much.
Lentils are rich in folic acid, which can help your body make red blood cells. Those red blood cells bring oxygen to your organs, including your skin and scalp.
Oxidative stress has been linked to hair loss and unhealthy scalps, so to keep your scalp and hair happy, it's important to load up on antioxidants, which counteract oxidative stress. And blueberries are rich in antioxidants, including vitamin B and proanthocyanidins.
Like almond butter, barley is rich in vitamin E. It can help with hair growth, so eating foods high in this nutrient is always a good idea if you're looking to add more foods for hair growth to your diet.
Chickpeas are high in folate, which helps your body's red blood cells function, as we mentioned with lentils.
Like almond butter, peanut butter is rich in vitamin E. If you love adding nut butter to your diet, it could help your hair, too.
Kiwi is rich in vitamin C. It can help your body absorb iron and could promote hair growth on its own, as mentioned. So dig into your favorite citrus fruits, like this one.
Summing Up What you eat can have a huge effect on the health of your hair. A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss. Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.