Foods that can increase your hair health. There are some important things to take into consideration when caring for your hair and health. There are genetics, age, hormones and so much more. Although you cannot change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss. Eating is one of the many things that can keep your hair looking healthy and under control when it comes to appearance.

So, you would not want your hair to become thinner or damaged by consuming the wrong foods, would you? And even if you belong in a hair commercial, you would like to protect that look, right? That is where picking the right healthy foods for hair growth comes in. Here are a few foods that can increase your hair health.

Foods that can increase your hair health

Iron

Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient-rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken, and fish provide iron with high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach, and other leafy green vegetables such as broccoli, kale, and salad greens.

Omega-3

Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated. Include oily fish such as salmon, herring, sardines, trout, and mackerel and plant sources like avocado, pumpkin seeds, and walnuts.

Vitamin A

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum, we may experience an itchy scalp and dry hair. Include animal products and orange/yellow colored vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins, and sweet potatoes.

What a balanced diet can do for you and your looks.

Your hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics, and diet. On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you are experiencing hair loss due to poor nutrition. Essential fatty acids, especially omega-3s, play a key role in the health of your skin, hair, and nails. You should eat some of these foods, which are rich in omega 3, every day.

Eggs

Eggs are packed with 10 mcg of a B vitamin called biotin, which may help hair grow and strengthen nails. Other good sources of biotin include almonds, avocados, and salmon.

Berries

Oxidative stress has been linked to hair loss and unhealthy scalps. So, to keep your scalp and hair happy it’s important to load up on antioxidants, which counteract oxidative stress. And blueberries are rich in antioxidants, including vitamin B and proanthocyanins.

Spinach

Spinach contains a variety of nutrients and minerals that can benefit your hair, as well as your overall health. “It’s important to make sure you don’t have a lack of something in your diet that could be leading to hair loss,” Jacob told EatThis.com. “We check protein levels, iron, iron storage, vitamin D, and a number of other labs to make sure you don’t have deficiencies.” In addition to having a high iron and magnesium content, spinach can help your hair produce sebum, too.

Fish

Salmon is a great source of omega-3 fatty acids, which have several health benefits. In addition to helping you stay fit and disease-free, omega-3’s enable you to grow hair and keep it shiny and full.

Oysters

Oysters are one of the best food sources of zinc. Zinc is a mineral that helps support the hair growth and repair cycle. A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet. Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency. However, taking too much zinc could also promote hair loss. That is why getting zinc from foods like oysters may be better than taking supplements since foods provide zinc in small but healthy doses.

Seeds

Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc, and selenium. An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins. What is more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids. A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That is more omega-3 fatty acids than half a fillet (178 grams) of salmon. However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it is a great addition to the diet. To get the widest variety of nutrients, it is best to consume a mixture of seeds.

As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle, and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose chicken, turkey, fish, dairy products, and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.

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