“Many want strong and healthy hair, especially when they get older.
Interestingly, the hair grows about 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors such as age, health, genetics and diet.
Although you can not change factors such as age and genetics, diet is one thing you have control over. In fact, consume a diet lacks proper nutrients can cause hair loss.
On the other hand, to eat a balanced diet with the right nutrients help to promote hair growth, especially if you are experiencing hair loss because of poor nutrition.
Here are the 7 best foods you can eat to promote hair growth.
Eggs are a good source of protein and biotin, two nutrients that can promote hair growth.
Eating enough protein is essential for hair growth since hair follicles are made up of mostly protein. Lack of protein in the diet has been shown to promote hair loss.
Biotin is necessary for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that taking more biotin may help improve hair growth in people with a biotin deficiency.
However biotin deficiencies are rare, if you eat a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin.
Eggs are also a good source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health. .
SUMMARY Eggs are a great source of protein and biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss.
“Berries are loaded with beneficial compounds and vitamins that promote hair growth.
These include vitamin C, which has strong antioxidant properties.
Antioxidants can protect the hair follicles against damage from harmful molecules called free radicals. These molecules occur naturally in the body and the environment.
For example, one cup (144 grams) of strawberries provides an impressive 141% of the daily requirements of vitamin C.
In addition, the body uses vitamin C to produce collagen, a protein that helps to strengthen hair to prevent it from becoming brittle and break.
In addition, vitamin C helps the body absorb iron from food. Low iron levels can lead to anemia, which has been linked to hair loss.
Spinach is a healthy green vegetables are loaded with beneficial nutrients such as folic acid, iron and vitamins A and C, all of which can promote hair growth.
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize your scalp to keep your hair healthy.
A cup (30 grams) of spinach provides up to 54% of the daily requirements of vitamin A.
Spinach is also a huge plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to stimulate your metabolism and growth and repair.
In addition, iron deficiency has been linked to hair loss.
SUMMARYSpinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. A deficiency in these nutrients may result in hair loss.
Oily fish such as salmon, herring and mackerel are nutrients that can promote hair growth.
They are good sources of omega-3 fatty acids, which have been linked to hair growth.
A study of 120 women found to take a supplement containing omega-3 and omega-6 fatty acids, and antioxidants reduced hair loss and increased hair density.
Another study showed that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair.
But only a few studies on omega-3 fatty acids, and hair growth. More studies are needed before health professionals can provide some recommendations.
Oily fish are also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that can help to promote a strong and healthy hair.
Sweet potatoes are a great source of beta carotene. The body converts this respect, vitamin A, which is associated with healthy hair.
A medium sweet potato (about 114 grams) contains sufficient carotene to provide more than four times the daily vitamin A needs.
Research has shown that Vitamin A promotes the production of sebum, which helps to keep hair healthy.
What’s more, vitamin A also accelerate the rate of hair growth and stimulate the growth of thicker hair, while preventing others from hair follicles decline .
SUMMARYSweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which can promote hair growth. A medium avocado (about 200 g) gives 21% of the daily vitamin E needs.
As vitamin C, vitamin E, an antioxidant which helps to combat oxidative stress by free radicals.
In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.
Vitamin E also protects areas of the skin, scalp, from oxidative stress and damage. Damaged skin of the scalp can lead to poor hair quality and fewer hair follicles.
What’s more, avocados are a great source of essential fatty acids. These fatty acids can not be manufactured by the body but are essential building blocks of cells. Lack of essential fatty acids has been linked to hair loss.
Nuts are tasty, convenient, and contains a variety of nutrients that can promote hair growth.
For example, one ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs.
What’s more, they also provide a wide range of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients have been linked to hair loss
Nuts have also been linked to a number of other health benefits as well as hair growth, including reduced inflammation and a lower risk of heart disease
This makes nuts an excellent and easy to add to your diet.