Hair is life! Good hair is defined by hair health, not hair texture. Healthy hair reveals a healthy mind and a charming personality. Your hair gives you the freedom to be confident and express yourself powerfully. Healthy hair makes you look fabulous and feel fabulous.
Everyone wants to have healthy hair as hair is a significant aspect of your self-reflection. We all know beauty comes from inside, and so does your hair health. Healthy hair is a product of eating healthy.
You are constantly battling to have that shiny, healthy, beautiful, and attractive hair. It is everyone's dream, yet not everyone can have it. Therefore, keeping your scalp healthy and paying attention to what you eat is necessary.
When it comes to hair health, there are different treatments available. Yet, healthy food choices also matter significantly. So we have compiled a list of power-packed foods for your hair health.
Foods That Promote Hair Health
A balanced and nutritious diet contains proteins, healthy fats, and vitamins that help thicken hair and prevent hair loss. Adequate nutrients in the diet are essential for healthy hair. Healthy nutrition helps hair follicles to construct hair shafts of average thickness. Protein, vitamins A, C, and E, folate, iron, and omega-3 fatty acids are the essential nutrients required for hair growth.
Eggs contain biotin and keratin. Biotin is essential for producing hair protein Keratin. Each hair strand is made up of a protein called keratin. Hair needs to be constantly nourished with minerals and vitamins to make them healthy and strong. Make sure that your diet contains enough protein required for your hair health. Protein (Keratin) builds up hair follicles and is essential for strong and thick hair. Hair consists mainly of protein; not getting enough means breakage and thinning hair. Eggs also contain hair-healthy nutrients like zinc and selenium. Nourish your scalp from the inside out by eating an egg every day.
Avocados are as nutritious as they are delicious and a rich source of healthy fats. Avocado contains vitamin E, which is supportive of hair growth. Vitamin E is an antioxidant that prevents oxidative stress by neutralising free radicals and boosts the immune system. Vitamin E promotes healthy hair growth by protecting the scalp from free radicals and ensuring that the hair follicles are in good shape. A medium-sized avocado (about 200 grams) contains 28% of your daily vitamin E need. So add avocado to your daily diet plan. Avocado also has significant dietary fibre, potassium, magnesium, vitamins A, C, E, B6, and folate. It prevents hair loss and breakage, promotes hair growth, and reduces scalp inflammation.
Nuts are power-packed with nutrients like vitamin E, B vitamins, zinc, and essential fatty acids. All these nutrients are vital for healthy hair and other health benefits. Conversely, a deficiency of these nutrients may lead to hair loss. For example, an ounce (28 grams) of almonds provides 48% of your vitamin E need. So, add a hand full of nuts, an excellent and easy addition to your diet.
4. Fatty Fish
Fatty fish like salmon, sardines, and mackerel contain healthy omega-3 fatty acids that may promote hair growth. Unfortunately, your body can't make these healthy fats, so you must get them from food or supplements. Omega-3 fatty acids help protect you from disease, but your body needs these to grow hair and keep it shiny and full. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.
5. Sweet Potato
Sweet potatoes are associated with good hair health, containing a beta-carotene compound. Beta-carotene gets converted into Vitamin A in the body and catalysis the sebum production. Vitamin A protects against dry and dull hair. This keeps the scalp hydrated and strengthens the hair follicles. Incorporate sweet potatoes in your daily diet to achieve thicker, more luscious hair. You can roast, bake or fry sweet potatoes.
Spinach is a rich source of iron, folate, and vitamins A and C, all of which strengthen the hair follicles. Iron is essential as it carries oxygen throughout the body, including hair follicles. It also aids in the repair and growth of cells. Therefore, some types of hair loss are directly linked to iron deficiencies. Conversely, increased iron and zinc intake improves hair health.
On the other hand, vitamin A catalyses the production of sebum, which keeps the scalp hydrated and healthy. The antioxidant properties of vitamin C protect hair follicles from damage. Vitamin C is also essential for collagen production, which can strengthen hair. Therefore, a deficiency of any of these nutrients in the diet causes hair loss.
Other leafy greens like Kale also offer nutrient-dense benefits for skin and hair. Plus, the vitamin C in these dark green leafy veggies helps protect and maintain the cell membranes of hair follicles.
People consider seeds a superfood these days. They're also loaded with nutrients like vitamin E, selenium and zinc, and they are a guilt-free snacking option when hunger strikes unexpectedly. These nutrients do wonders for your hair health. Sunflower seeds are rich in B vitamins, whereas flax and chia seeds provide omega-3 fatty acids. Chia Seeds are full of fibre and antioxidants. This nutritional powerhouse is a complete protein, containing 20% more protein than soybeans, and can help promote beautiful and luscious locks. These tiny, shelf-stable seeds can be added to cereal, smoothies, puddings, and even as a heart-healthy boost in baked goods. Flax seeds contain polyunsaturated fatty acids that can help nourish your scalp and prevent dryness. Sprinkle ground flax seeds on your yoghurt or add some to your smoothie.
All of these nutrients help strengthen your hair from the roots. Have a combination of them for the best results. Incorporate these ingredients into your diet for strong and shiny hair!
Gooseberry is an elixir of youth, as it helps keep the quality of your skin and hair intact as you age. When it comes to the hair specifically, the thickness and lusciousness can be maintained by having gooseberry every day. This fruit also prevents dandruff, dryness in the scalp, greying, hair loss and lice infections.
Like other plant-based foods, grapes contain polyphenolic compounds with antioxidant properties. These compounds may help reduce cellular damage. In addition, Oligomeric proanthocyanidins (OPC) found in grapes help prevent dihydrotestosterone production, which is the main factor in hair loss. OPC also stimulates the growth of hair follicles. Therefore, eating about a cup of grapes daily may help protect your tissues from inflammation.
Buckwheat is a 100% whole grain loaded with fibre, zinc, iron, and B vitamins supporting healthy hair. Buckwheat, a whole grain, is a nutritious gluten-free seed with endless benefits. Buckwheat is filled with crucial antioxidants and fibre, which can help you fill up faster. Swap buckwheat with oatmeal at breakfast or rice in stir-frys, and try buckwheat in noodle dishes.