Studies in developing nations show that severe malnutrition may cause hair loss, brittle hair, and skin changes. The doctors readily diagnose severe malnutrition. However, things differ a lot in developed nations.
In western nations, nutritional imbalances and sub-clinical nutritional deficiencies are more common. Regretfully, these conditions frequently remain undiagnosed. These issues occur not due to food deficit but rather due to wrong dietary choices.
Moreover, they produce symptoms like:
- fatigue
- sleep issues
- poor nail growth
- headaches
- hair loss
Anyone experiencing hair loss must consider nutritional deficiencies. However, it is essential to understand that many such nutritional issues are not readily diagnosed. Hence, for healthy hair, eat a balanced diet rich in certain nutrients.
Among the factors that influence hair loss are some that simply cannot be controlled, such as genetics, age, or hormones. However, it is possible to take action on other fronts, first and foremost on what one eats, in order to improve health and hair appearance.
Top 12 foods to eat for healthy hair growth
1. Seafood
Especially consume more fatty fish, as they are packed with many nutrients. Fish is an excellent source of lean protein and healthy fatty acids. In addition, it is among the best dietary sources of omega-3 fatty acids (also known as arachidonic acid), along with other necessary nutrients.
Studies show that high omega-3 fatty acid intake is associated with reduced hair loss.
Fish consumption may prevent hair loss also due to its content of other vital nutrients like vitamin D, selenium, B vitamins, and more.
2. Egg whole
To protect hair follicles’ growth, eat egg along with egg yolk. Egg white mainly contains high-quality protein, which is excellent for health. However, most vitamins and minerals are in the egg yolk.
One should not worry about its fat content, as studies show that two eggs a day are safe and good for health.
However, the biggest reason to consume egg whole is due to its content of vitamins. It is among the richest sources of biotin, a vitamin that is known to encourage hair growth. On the contrary, biotin deficiency is associated with significant hair loss.
Not only that, egg yolk is an excellent source of vitamin:
- E
- B1
- B2
- B5 (also known as pantothenic acid)
- folic acid
- B12
Very few foods contain so many B vitamins. Thus, egg yolk can stimulate hair growth like no other food.
3. Berries
In recent years, researchers have realised that berries have a special place in the human diet. This is because they are among the best sources of micronutrients.
Berries are rich in vitamin C, which is essential for collagen production and thus strengthens hair. Berries are also loaded with other antioxidants, and therefore they might help prevent hair loss.
Not only does vitamin C help your body absorb iron, it’s great for the development of your body tissues, and it does aid hair growth too. So, make sure you’re getting lots of berries, full of vitamin C to encourage positive hair health and avoid hair loss.
Berries are also suitable for vascular health, improving blood circulation, and thus providing healthier hair.
4. Avocados
These fruits, native to tropical parts of America, are now highly appreciated for their nutritional value. They are an excellent source of healthy fats, dietary fibre, and various micronutrients. Thus, they are quite good for hair growth.
Avocados are a good source of the B vitamin, including:
- B1
- B2
- B3
- B6
They also have folic acid and have traces of copper, which is great to keep hair healthy.
Avocados are also rich in various bioactive compounds and thus may improve scalp blood flow, prevent hair thinning, stimulate hair growth, and more.
5. Sweet potatoes
Sweet potatoes are loaded with carotenoids, which are good for hair growth and skin health. They can even help reduce sebum production and prevent acne and other skin issues.
However, they are especially rich in vitamin A. Single medium-sized sweet potato can provide more than 150% of daily vitamin A requirements. In addition, a high intake of it is associated with better overall health and lower hair loss.
6. Spinach
These leafy greens are low in calories, high in micronutrients, dietary fibre, and powerful antioxidants.
Spinach is especially rich in vitamin A and K and is an excellent iron source. Additionally, it helps neutralise free radicals, fight metabolic stress, and has antiaging properties. Thus, it is among the foods for preventing hair loss.
7. Seeds
Dried seeds are among the most neglected dietary sources. Just a handful of seeds can protect you from many diseases. They are good for the heart, brain, hair, and more.
They are an excellent source of high-quality proteins, essential fatty acids, minerals, and vitamins. Seeds are of particular dietary importance to vegans.
For example, sunflower seeds are rich in:
- protein
- iron
- phosphorus
- selenium
- manganese
- copper
- magnesium
- zinc
Thus, it is an excellent mix of nutrients that encourage hair growth.
Similarly, Chia seeds are a good source of
- omega-3 fatty acids
- dietary fibre
- calcium
- iron
- selenium
- phosphorus
- copper
They also contain many B vitamins. Sunflower seeds and flax seeds are also great for positive hair health.
Here it is vital to understand that seeds also contain a powerful antioxidant apart from nutrients. Antioxidants may not provide nutrition, but help prevent chronic ailments, slow ageing, and have many other health benefits.
8. Nuts
They are not just tasty but are also among the most nutritious foods. In addition, nuts are good for the heart, and brain, have anti-aging properties, and can encourage hair growth.
One can consume just a handful of nuts a day to stay healthy. Nuts are an excellent source of vitamin E, B vitamins, zinc, essential fatty acids, amino acids, and dietary fibre.
Zinc plays a really important part in your body to ensure you get the key nutrients for good health and reduce hair loss chances.
Nuts not only promote hair growth, they lower inflammation and are good for the skin. Additionally, they also have various minerals and trace elements.
Further, studies indicate that tree nuts are especially abundant in antioxidants, which may also explain their many health benefits. For maximum benefit, one can also consume products like peanut butter, almond butter, and so on.
9. Sweet peppers
They are especially good for preventing hair loss for men, as they contain massive amounts of vitamin C. Just one sweet pepper may contain almost 400% of recommended daily vitamin C intake.
Additionally, they are also rich in antioxidants and good immunity.
Sweet pepper is also an excellent source of carotenoids and vitamin A. it is known to increase hair growth and is also good for nails.
10. Oysters
Oysters are good for reproductive health and immunity. It appears that there is a reason, as studies show that it is rich in zinc. This may also explain its ability to promote hair growth in men.
Studies show that zinc deficiency may cause non-scarring alopecia called telogen effluvium.
11. Beans or legumes
Beans are an excellent source of vegan protein and many other nutrients, including zinc and biotin. Legumes are also rich in iron and vitamin Bs, and various trace elements. Additionally, they are an excellent source of dietary fibre.
Thus, legumes can help with hair growth in multiple ways. It appears that those who frequently consume beans are less likely to suffer from hair loss.
12. Meat
Plant-based foods are good. However, it is good to consume meat, too. It is not only an excellent source of proteins but also some nutrients that are uncommon in plant-based foods.
For example, meat contains heme iron, which has a very high bioavailability. Similarly, meat is a good source of vitamin B12 and more.
Red meat is your best bet if you’re looking lean meat to keep hair healthy and avoid hair loss.
Best foods to grow healthy hair follicles
Hair loss is a common problem affecting about one-fifth of young men and almost half of men aged 30-50. Getting each important nutrient and keeping fatty fish in their diet is considered vital.
For young men, nutrition therapy is thought to be one of the effective treatments for the condition. If you’re struggling with thinning hair or problems with new hair growth, it may be that you need to look at other things outside of your diet.
A transplant of new hair follicles can transform your head of hair, and get you your confidence back.
Learn how a hair transplant works.
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