healthy diet

Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. Eat the correct balance of the following nutrients to supply hair with all that it needs to remain shiny, lustrous and strong…

1.) Salmon

This fish, as well as sardines and mackerel is loaded with the strong hair supporters like Vitamin D and protein, but it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy. Since the body cannot make these healthy fats, you will have to get them from food or supplements. These fatty acids can protect you from diseases, but your body also needs them to grow hair, keeping it shiny and full.

2.) Eggs

Promote hair Growth. Eggs are an abundant source of proteins and nutrients that serve as hair food. Eggs are rich in biotin, a B vitamin essential for hair growth and overall scalp health. Biotin is essential 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 consuming more biotin can help improve hair growth in people with a biotin deficiency. Biotin is important for hair health, but there is no need for you to take supplements as long as you eat a balanced diet that includes high-biotin foods like eggs.

3.) Berries

Berries are loaded with beneficial compounds and vitamins that may promote hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking. What’s more, Vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss,

4.) Spinach

Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum. This oily substance helps moisturise the scalp to keep hair healthy. Like so many dark green leafy vegetables, spinach is full of amazing nutrients such as omega-3 acids, magnesium, potassium, calcium and iron. These work together for a healthy scalp and mane, keeping your hair lustrous and shiny, and most importantly moisturised so it doesn’t break.

5.) Sweet Potatoes

Sweet Potatoes are loaded with beta carotene, the precursor for vitamin A that not only promotes a healthy scalp but promotes hair growth. If your hair is dry & has lost its shine, eat sweet potatoes, as they are filled with a good-for-you antioxidant called beta-carotene. Your body will turn it into vitamin A, which helps to protect against dry, dull hair. It also stimulates the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out.

6.) Avocado

Avocado is rich in fatty amino acids that coat your hair shaft and help it retain moisture. The natural oils in avocado provides your hair with long-lasting and deep hydration. It contains vitamins A, B6, D, and E, and minerals like copper and iron which help it nourish your hair and scalp. What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids, are linked to hair loss.

7.) Nuts

Nuts are high in protein and zinc, and are great for promoting strong and slinky hair. Good nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin. The sun can damage our hair just like it can damage our skin, so ensure you eat foods rich in Vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.

8.) Seeds

Seeds provide you with a lot of nutritional benefits, especially for your hair. As with nuts all seeds are good for our health, yet different seed varieties also have their own individual properties for healthy hair. Sunflower seeds are a great source of biotin, pumpkin seeds are high in zinc, and flax seeds are a great vegetarian source of omega-3 oils, which can help promote a healthy, nourished scalp and head of hair. Quinoa, which is generally used as a grain is also a great seed for hair due to the high quality protein it contains.  

If you follow a hair nutritious diet for at least half a year, it will definitely make your hair follicles strong and make your hair healthy and thick. Don’t forget, all of your beauty routines should be accompanied by a healthy diet and if you think you’re lacking nutrients, try adding some of the above foods to your diet to start a healthy diet, and see the difference it will make to your hair.