Just like our body, our hair needs proper nutrition to grow and stay healthy. Eating a good, balanced diet is an important part of getting the nutrients necessary for keeping your hair healthy and strong.
The key nutrients for hair growth include protein, iron, zinc, essential vitamins and omega-3 fatty acids. If you think you’re lacking any of these nutrients, try adding some of the following foods into your daily diet.
1. Meat
Meat is an excellent source of protein, which are essential for healthy hair. Meat is also the most easily absorbed source of iron, which is needed to create hemoglobin that carries oxygen to all parts of the body, including the scalp.
2. Eggs
Eggs are a rich source of protein and biotin, both of which are crucial for healthy hair growth. A deficiency of these nutrients has been associated with hair loss.
Egg also contains zinc, selenium and other hair-healthy nutrients. This makes it one of the best foods to consume for optimal hair health.
3. Beans and lentils
Beans and lentils are a great source of plant-based protein while also supplying a good amount of iron and biotin. If you’re vegetarian or vegan, they’re an ideal swap for meat.
4. Nuts
Nuts contain a variety of hair-healthy nutrients such as protein, B vitamins, zinc and essential fatty acids. This makes nuts an excellent and easy addition to your diet.
5. Fatty fish
Fatty fish, like salmon, sardines and mackerel, are extremely rich in omega-3 fatty acids, which promotes hair growth and keep your scalp moisturized.
Fatty fish is also high in protein, vitamin D3, zinc and iron, all of which are essential nutrients for hair health.
6. Oysters
Oysters are another best seafood for healthy hair as they are rich in zinc. Zinc helps in supporting the repair cycle and growth of hair. Zinc is also associated with the production of androgen. People with low androgen suffer from slow hair growth and dandruff.
7. Fruits
Fruits, like avocados, grapes, berries, and guavas, are loaded with compounds and vitamins that are beneficial for hair. They’re full of vitamin C, which helps your body absorb iron. Not getting enough vitamin C can make the hair dry and weak.
8. Dark green vegetables
Dark green vegetables, such as broccoli, spinach, and kale, are excellent sources of vitamins A and C, which are needed to produce sebum (an oily substance that acts like a natural conditioner) and maintain the cell membranes of hair follicles.
9. Greek yogurt
Greek yogurt is packed with protein, which is the building block of healthy hair. Greek yogurt also contains pantothenic acid, a B vitamin that stimulates blood flow to the scalp, thus helping hair growth and preventing hair loss.
10. Sweet potatoes
Sweet potatoes are one of the best sources of beta-carotene, which is converted by the body to vitamin A. Research has shown that vitamin A promotes the production of sebum, which helps keep the hair healthy.
Moreover, vitamin A could speed up the rate of hair growth and encourage the growth of thicker hair.