Haven’t you always wished for healthy and strong hair throughout your life?
However, there are many factors such as age, overall health, genetics, environment, medications, and diet that affect an individual’s hair growth. Although you have no control over age and genetics, you have full control over your diet. The vitamins and minerals that we consume through our food play a vital role in the hair follicle growth cycle.
If your diet lacks all these vital nutrients, consuming that can lead to further hair loss. Many studies conducted suggest the deficiency of vitamin B12 and D, biotin, riboflavin, iron, and other nutrients result in hair loss. Eating a well-balanced diet rich in minerals and vitamins may promote healthy hair if you are having hair fall due to poor dietary intake.
Although thorough research is needed to find out the relevance of micronutrients in hair growth, some foods can positively affect hair growth.
5 Superfoods to Add to your Diet Today
Given below is a list of 8 superfoods that are rich in vital nutrients that boost hair growth and are equally beneficial for your overall health.
- Eggs: Eggs are a great source of protein and biotin which are essential for hair growth. Getting enough protein is crucial for hair growth as hair follicles are made up of protein. Biotin is an important component in keratin production, a hair protein. That is why you will find Biotin supplements for hair growth in the market. It has been emphasized through research that consuming Biotin can promote hair growth in individuals with biotin deficiency. However, if you regularly consume a balanced diet, the chances of biotin deficiency are negligible. You cannot consume excess biotin through your diet, but many hair growth supplements contain high amounts of biotin which is higher than the recommended daily intake. Eggs are also rich in zinc, selenium, and other vital nutrients. Eggs are therefore considered to be the best foods to gain healthy hair.
- Fatty Fish: Fatty fish like salmon, herring, and mackerel are rich sources of omega-3 fatty acids that promote hair growth. A study on 120 women found that taking health supplements containing omega-3 and omega-6 fatty acids and antioxidants reduces hair fall and increases hair density. There are only a few studies that support the health benefits of omega-3 fatty acids. So more research is needed by health experts to recommend fatty fish for hair growth. Fatty Fish is an equally good source of protein, selenium, vitamin B, and vitamin D3 which are essential for strong and healthy hair growth. It’s advisable to include fatty fish and other vitamin D sources in your daily diet to gain maximum benefits.
- Nuts: Nuts are easy to consume and healthy snacks containing a variety of nutrients important for hair growth. Moreover, they are a rich source of vitamin B, zinc, and fatty acids. The deficiency of these nutrients has often been associated with hair loss. For example, consuming just one ounce of almonds can offer 48% of your daily vitamin E requirement. So adding nuts to your daily diet will be an excellent move on your part to support hair growth.
- Spinach: Spinach is one of the greatest food sources loaded with nutrients such as folate, iron, vitamin A, and vitamin C which all lead to hair growth. Studies found that vitamin A is good for hair growth but taking excessive vitamin A supplements can lead to hair loss. You should try to get all your vitamin A intake by eating this healthy green leafy vegetable. Consuming a cup of spinach gives you 20% of the daily requirement of vitamin A. spinach is a rich plant-based source of iron which is extremely important for hair growth. Iron helps red blood cells to carry oxygen throughout the body to boost metabolism and promote growth and repair. Iron deficiency is often linked to hair loss.
- Avocados: Avocados are not just tasty but are an equally good source of healthy fats. Avocados provide vitamin E which may lead to hair growth. Eating one medium-sized avocado every day can fulfill 28% of your daily vitamin E requirement. Vitamin E contains antioxidants that are proven effective against oxidative stress by neutralizing free radicals. According to one older study, people who suffered hair loss experienced 34.5 percent hair growth after consuming vitamin E supplements for 8 months. Vitamin E acts as a shield to the scalp against oxidative stress and hair damage. A poor scalp can be a reason for the poor quality of hair and fewer hair follicles.
Many other foods promote hair growth and are equally healthy. These include Berries, sweet potatoes, seeds, sweet potatoes, meat, oysters, beans, soybeans, and meat.
Final Thoughts
The kind of food you consume daily can have serious effects on your overall health and hair. Lack of essential nutrients such as vitamins A, B, C, D, E, zinc, biotin, iron, protein, and healthy fatty acids can affect hair growth and even cause hair loss.
By adding the above-mentioned foods, you can improve your hair quality and also promote hair growth. If due to a busy schedule, you are unable to eat a healthy diet, you can also try health supplements to work as an alternative option.
You can even shop for a range of GULA hair care products that are highly effective in supporting hair growth.