Must-have foods for hair growth

There is no one in this world who doesn’t want to have beautiful, shiny, and healthy-looking hair. Both men and women are equally concerned about their hair growth and hair health. 

Due to increased pollution, poor diet, and lifestyle, baldness is one of the most common problems that men face which affects their self-confidence and worth. Often women also experience issues like hair thinning and poor hair growth. 

The best way to take care of your hair is by maintaining a healthy diet and a healthy lifestyle.  

There are certain types of foods that contain nutrients and vitamins for hair growth which you should include in your diet. 

The following are the must-have foods for hair growth:

1. Eggs

Eggs are considered one of the healthiest and best whole foods. Eggs are not only the best source of protein, but they also provide a great amount of biotin. Both these nutrients are best for your hair health and growth.

Your hair follicles are mostly made up of protein, that’s what makes proteins intake very important for your hair. Hair loss is often associated with a lack of protein in your diet. 

Whereas biotin is very important for the production of a hair protein known as keratin. That’s the main reason why biotin is one of the main ingredients of hair growth and vitamin supplements. Consuming biotin supplements is known to help improve hair growth in people with a biotin deficiency.

If you have a healthy diet then it is very uncommon to experience biotin deficiency. 

Eggs not only provide you with protein and biotin, but it is also an excellent source of zinc, selenium, and other hair-healthy nutrients. That’s the main reason why it is known as a complete food. 

2. Berries

Berries are full of beneficial compounds and vitamins, that’s what makes them perfect food for your hair. 

Berries are full of vitamin C which is one of the strongest antioxidants. Antioxidants are known to protect your hair follicles from harmful molecules called free radicals which tend to damage your hair. These free radicals are present in the environment around you.

A single serving of 144 gms of strawberries can provide you with more than 100 percent of your daily vitamin C requirements.

Vitamin C is also used by your body to produce collagen is a protein that helps strengthen hair to prevent it from becoming brittle and breaking.

3. Spinach

Spinach is one of the healthiest and most nutritious green vegetables. It is packed with beneficial nutrients like folate, iron, and hair vitamins like vitamins A and C. all the nutrients present in spinach are all known to promote hair growth.

Vitamin A promotes the production of sebum in your skin glands. Sebum is an oily substance that helps to moisturize your scalp and keep it healthy.

A serving of 30 gms of spinach can provide you with  54 percent of your daily vitamin A needs.

Spinach is also one of the best plant-based sources of iron.  Iron is very important for hair growth. Iron helps the red blood cells in carrying oxygen throughout the body. This helps to fuel your metabolism and aid the growth and repair of your hair.

4. Fatty fish 

Fatty fishes are salmon, herring, and mackerel. These are the fishes that are filled with nutrients that are great for your hair health and growth. 

These fatty acids contain the highest amount of omega-3 fatty acids. Omega 3 fatty acids are known to promote hair growth. Taking omega 3 supplements is linked to reduced hair loss and increased hair density. 

Taking fish oil supplements are also known to be great for your hair health and growth. 

Apart from Omega 3, Fatty fishes are also filled with protein, selenium, vitamin D3, and B vitamins. All these nutrients help promote strong and healthy hair.

5. Avocados

Apart from being delicious, avocados are a great source of healthy nutrients and healthy fats.

Avocados are packed with a good amount of Vitamin E. Vitamin E helps to promote hair growth.  A serving of 200 gms of avocados provides 21percent of your daily vitamin E needs.

Just like Vitamine C, Vitamin E is also a great antioxidant that helps to fight against free radicals. 

Vitamin E also protects your skin and scalp from damages caused by free radicals. No damage to the scalp means better hair quality and reduced hair fall.

The essential fatty acids found in avocados are not naturally produced by your body. These essentially fats the cell building blocks and helps to prevent hair loss.

6. Nuts 

Nuts are considered one of the best snacks that is tasty and full of nutrients that promotes hair growth. 

One serving of 28 gms of almonds fulfills up to  37% of your daily requirement of Vitamin E.

Different types of nuts provide different types of nutrients including a wide variety of B vitamins, zinc, and essential fatty acids. A deficiency in any of these nutrients can lead to hair loss and thinning.

Apart from hair growth, consuming nuts also have a variety of other health benefits including reduced inflammation and a lower risk of heart disease.