Healthy hair is not always about what you apply to your scalp. In fact ,if your body isn’t getting enough vitamins and minerals, your hair, nails and skin will be the most parts to suffer. That’s why one of the main causes of hair loss is vitamin deficiency, specially in women. The secret to thick, shiny, strong strands isn’t an expensive shampoo or fancy treatment. It’s all about a healthy food and rich meals. A healthy food for hair growth is all you need to add to your daily diet. In this article, you’re gonna find all the foods that contain important vitamins for not only your hair but your whole body.
Healthy body healthy hair
Hair is composed mainly of the protein keratin, with an inner layer containing melanin that gives our hair its natural color. Average rate of hair growth is 1cm a month. Speed of hair growth depends on genetics, age and hormone levels. Hair growth may be affected by deficiency of many vitamins. So the secret to thick, shiny, strong strands isn’t always an expensive shampoo or a hair treatment. It’s all about what you put or don’t put in your body. Yes, these other things help, but if you want healthy stresses, you should feed them from the inside out. What you eat can have an effect on the look and condition of your health including your locks. Bottom line, for a healthy hair a balanced rich healthy food is what you need to add to your daily meals.
Healthy food for hair growth
A deficiency can cause brittle hair, specially in women. Due to our monthly periods, we tend to lose a lot of blood, with that a lot of important minerals. Unfortunately, all of that leads to an unhealthy looking hair that will eventually fall out due to poor nutrition. In order to maintain the hair we have and regrowth new hair, we need to change our eating habits. First of all, organize your meals. Get rid of your junk food menu and go on a small trip to your supermarket. Grab yourself some healthy food for hair growth. Here are some of the ingredients you should be buying next time you visit your food market:
Protein is the body’s main building block promoting cell repair and growth. While it’s the main component of the hair if we don’t have enough in our diet it’ll have a negative effect. Get your daily healthy hair protein dose from these rich foods:
- Eggs. A medium egg has around 6g of protein in an easily digestible form.
- Milk. Dairy foods are packed with protein and contain bone-building calcium, too.
- Yogurt. A combination of casein and whey protein, yogurt is a great protein-rich food.
- Fish and seafood
- Pistachio nuts.
- Chicken and turkey
Set your iron level right
The mineral iron is particularly important for hair. A healthy diet containing iron-rich foods is usually enough to keep your iron stores replenished. If you aren’t absorbing iron properly, have a restricted diet, or have heavy periods then you could be at risk of iron-deficiency anaemia. However, excessive amounts of iron in the blood is also a factor of hair loss. For people who take iron supplements, if you’re not deficient, don’t more iron. Rich sources of iron include:
- Red meat
- Dark green leafy vegetables, such as spinach
- Dried fruit, such as raisins and apricots
- Iron-fortified cereals, breads and pastas
In order to boost iron absorption. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange.
Vitamins and minerals
Vitamins and minerals are essential for everyday health and that extends to hair health. Crash diets can cause significant hair loss, due to a lack of micronutrients. Vitamin C helps you absorb iron so eat fruit and vegetables like oranges, peppers and kiwi fruits. Vitamin A is needed for a healthy immune system and cell growth, but taking it in the plant form is the safest way. Include sweet potatoes, carrots, peppers and green vegetables in your diet, which are all great sources of beta-carotene, the plant version of vitamin A.
B group vitamins are particularly important for hair health. The B vitamin biotin is important for hair health. Therefore, if you don’t get enough you may experience hair loss, or brittleness. You can find biotin in breakfast cereals, eggs, cheese, yogurt and chicken. Also Almonds, Nuts and Legumes. Nuts and nut-based butters such as peanut butter are high in nutrients, fiber, protein, biotin and vitamin E. In particular, almonds are great for a healthy scalp and hair. If you were a biotin deficient, you could take 30mcg supplement daily.
Zinc helps hair follicles to grow, says Wilma Bergfeld, MD, a dermatologist at the Cleveland Clinic. Another important vitamin for healthy hair. A lack of zinc can lead to hair loss and a dry, flaky scalp. In order to get enough zinc, eat lean red meat, which is rich in this nutrients, twice a week. Cereals and whole grains are also rich sources of zinc along with oysters, beef and eggs. Kidney beans have zinc and biotin.
If you eat healthy, your hair will be healthy and grow strong and think. Unless you have an underlying illness that causes your hair to fall, eating healthy is all you need for your hair.