Hello, Shiny, Glossy Hair!
Are you worried about your hair health? Is the sudden hair fall reminding you of certain movies? With changing lifestyles, many of us are losing hair at a speed we didn’t expect. We present to you a list of the best foods for hair growth and prevent hair thinning. Thick, long, luscious hair. Yes, the kind that is advertised in shampoo commercials is not a far-fetched dream anymore. The kind of diet and lifestyle you choose to follow also determines the quality of your hair. Strong, healthy hair isn’t something you can achieve overnight, you need lots of dietaries and lifestyle changes to get desired results.
When it comes to hair health, hair growth, taking care of our scalp and hair follicles, everyone has some new revolutionary hair care product that is THE solution to all your hair-related problems. But, as consumers, we have to understand that as much as the outer application of hair-care products might be essential, what you eat makes a huge difference to your hair health. Studies have shown that eating right can help maintain the quality of hair and promote hair growth too. Your diet is important for your skin and hair as much as it is important for your waistline. Let’s have a look at the best foods for hair growth.
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Food For Healthy Hair – The Best Foods For Hair Growth
Did you know that on average, a person sheds around 50-150 strands of hair per day? Yikes! But, if it is more than that and you are worried about your hair health, you have come to the right place. A detailed list of foods that you should include in your diet to improve the quality of your hair –
Please note that if you have been having excessive hair loss for a continuous period of time, consult your physician as it may be because of an underlying medical condition. Please seek medical advice.
1. Eggs – Protein Punch
Protein intake is very important for hair health and eggs are loaded with proteins. Eating eggs as a part of your regular diet is sure to promote hair growth and make the quality of your hair better. Hello, shiny, glossy healthy hair!
The egg yolks also contain Biotin. Now, Biotin is a vitamin that is needed by your body to convert certain nutrients into energy that helps to improve your hair, skin, and nail quality. A fair share of hair loss cases have been linked to a deficiency in protein in our diet.
How to include eggs in your diet for strong healthy hair growth – If you are looking for some classic or innovative egg-based dishes to cook, check out these uncomplicated and simple 17 ways to cook eggs for breakfast. An easy-boiled egg or a complicated egg curry is equally gratifying for all egg lovers.
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2. Berries – Loaded with Antioxidants
We all know one thing by now that berries are LOADED with antioxidants and vitamins. Antioxidants help protect the hair follicles, which helps in maintaining the quality of your hair. Our body uses vitamin C to produce collagen. Collagen is a type of protein that helps in keeping our hair and hair follicle healthy. It can help prevent our hair from getting brittle.
A small bowl of sliced strawberries provides 97 mg of vitamin C, which is almost 107% of the recommended daily requirement. Blackberries are packed with vitamins that can also help boost the process of hair growth. Eating berries is one of the best foods for hair growth. You can also opt for citrus fruits or peppers to get your dose of vitamin C.
How to include berries in your diet – Nothing beats eating some fresh, raw berries. Berries, especially fresh ones, taste lovely when you add them to a breakfast smoothie or a shake.
3. Amla – Indian Gooseberry
The vitamins present in Amla (Indian Gooseberry) are said to improve the quality of the hair follicles, thus increasing the speed of hair growth. As Indians, we all have been subjected to a head massage with an amla-based oil or an amla murrabba that has been forcefully stuffed into our plates. But, if you have been struggling with maintaining the number of strands left on your head, including some amla juice, raw amla, or even some amla candy is not a bad idea.
How to include amla in your diet – Amla juice, amla candy, ghee roasted amla, amla chooran, and amla murabba are a few ways you can include amla in your diet to promote hair growth.
4. Spinach – Packed with Iron
Spinach (Palak) is one of the most commonly available green leafy vegetables in India that is loved by a large group of people. Not only Indian cuisine, but other International cuisines like Italian and Chinese love to add them to their diets.
Spinach is packed with iron, magnesium, Vitamin A, and folate. Iron is very important for hair growth. The Iron content in red blood cells helps to carry the oxygen to different parts of the body, including hair follicles. If your body is low on iron, the oxygen and nutrients are not being properly transported, which can lead to weak, brittle hair.
How to add spinach to your diet – Spinach is a very versatile green and can be used to make spinach smoothies, spinach soup, spinach, and tomato salad, spinach stir-fry with tofu, spinach-dal tikkis, spinach sauce for pasta, spinach rotis, and of course the Indian superstar palak paneer (spinach and cottage cheese). We reviewed 5 different brands of ready-to-eat palak paneer, and here is who won.
5. Nuts For Strong, Healthy Hair
Nuts like walnuts and almonds are rich sources of omega-3 fatty acids and promote hair growth to a large extent. Apart from hair growth, nuts are very beneficial for your overall health too. Omega-3 fatty acids help to nourish and thicken your hair leading to a long, lustrous mane.
How to add nuts to your diet – Eating nuts is so convenient – just a small handful of this every day (around 10-12 nuts per day) is enough to promote healthy hair growth. If you do not like them as it is, add them to your morning cereal or your salad bowl for a satisfying crunch.
6. Seeds – The Tiny Health Bomb
Some seeds in your meal are a power-packed addition. They are low on calories but high on nutrition. Full of Vitamin E, zinc and selenium, seeds can help support hair growth. Sunflower seeds, flaxseeds, and even chia seeds when taken in moderation are tasty and super healthy. Modifying your diet and correcting the intake of nutrients can help in hair growth.
How to introduce seeds to your diet – Add some to your cereal bowl. If not, roast them in the oven and season them lightly with salt to turn them into a handy munchie.
7. Fatty Fish – Omega 3 Fatty Acids
Omega-3 fatty acids are associated with great benefits related to hair growth and skin texture. Fatty fishes like salmon, mackerel, anchovies, and herring are some of the best foods to add to your diet for hair growth. They are rich in omega-3 fatty acids and proteins which are sure to be credited for your thick hair.
A study conducted among women shows that including fish oil supplements in your diet can increase hair growth and reduce hair thinning.
How to add fatty fish to your diet – Grilled salmon and poached salmon are the most celebrated and healthy fish dishes in the west. In India, fish curries, fish fries, steamed fish, and fish tikkas take.
The healthy fats in avocado keep the cells in our body healthy, thus promoting good hair growth. center stage. Some people who do not like to eat fish can consult their doctor for some fish-oil supplements.
8. Avocados – A Rich Source Of Vitamin E
The newest entrant to become a rage amongst the food industry – Avocados. They are an excellent source of healthy fats and vitamin E which is linked to the promotion of hair growth. Vitamin E present in avocados helps in blood circulation, which further promotes hair growth and healthy hair follicles.
Vitamin E is also responsible for repairing your damaged skin, so the skin of the scalp also gets nourished, which in turn promotes a good quality of hair follicles, thus leading to quick and healthy hair growth. The healthy fats in avocado keep the cells in our body healthy, thus promoting good hair growth.
How to add avocados to your diet – Avocado toasts are all the fuss these days. Add them to your salads or turn them into guacamole, it depends on your taste, actually. Avocados are very versatile and can be added to soups and smoothies if you are fond of them.
9. Lentils And Beans For Hair Growth
Lentils and beans are packed with an amino acid called L-lysine. L-lysine is present at the root of the hair and can help to increase the volume of the hair. If not taken in decent quantities, a deficiency of L-lysine may cause hair loss. Beans are a good source of protein, iron, zinc, and biotin that promote hair growth.
So make sure you include some lentils and beans in your diet to promote hair growth. Beans like soybeans, chickpeas, kidney beans are all some of the best foods for hair growth. Also, read- What is the difference between pulses and lentils?
How to add lentils and beans to your diet – Indian cuisine is a hot spot for cooking lentils. Almost every day, at least one meal in an average Indian household, some form of lentils (dal) is being consumed. Making a three-bean salad with some chopped vegetables is a good option.
10. Whole Grains – A Natural Biotin Supplement
Whole grains like oats and brown rice are rich in Biotin, which aids in hair growth. Eating whole grains when they are unprocessed reaps the most benefits. Healthy hair is a result of taking continuous care of our diets and exercise regime.
How to add whole grains to your diet – Turn your whole grains into a porridge or eat them as an accompaniment with stir-fries and curries.
11. Sweet Potatoes – Rich In Vitamin A
Sweet potatoes or shakarkandi (शकरकंदी) are a great source of beta-carotene which is converted by the body into vitamin A. According to research, vitamin A promotes the production of sebum which in turn leads to strong healthy hair. Moreover, these compounds may help speed up hair growth and maintain the health of hair follicles.
How to add sweet potatoes to your diet – Vitamin A-rich sweet potatoes are available in the Indian market very commonly. You can steam or roast them at home to make a lovely shakarkandi ki chaat. These can be turned into a mash or oven-baked fries. You can also turn them into a chickpea and a sweet potato burger patty.
Eating a balanced diet that is full of all nutrients like protein, omega-3 fatty acids, vitamins and minerals like iron, zinc, Vitamin C, and vitamin A, from vegetarian or non-vegetarian sources, is a must to maintain a healthy lifestyle! Unless you do that, you cannot expect drastic changes in your hair quality and health. For a diet with a balance of all nutrients, make sure you consult a nutritionist.
If you are an Indian vegetarian and are looking for a protein-rich diet, then read on!
Hair masks–Nutrition of the Hair
Apart from correcting your nutrient intake, you can also apply hair masks with a combination of eggs, olive oil, coconut oil, yogurt, and honey for long, silky, shiny locks. If you have dandruff, applying coconut oil and lemon mask might help.
FAQs – All About Hair Health
- What is keratin?
Keratin is a type of protein that makes up the structure of our hair, skin, and nails. - What is Biotin and how does it help in hair growth?
Biotin is a water-soluble vitamin. Our body needs biotin to maintain hair, skin, and nail health. If someone is deficient in biotin, they may face hair loss. Eating Biotin-rich foods like eggs and whole grains can promote hair growth. - What foods cause hair loss?
Too much of anything is always bad. Everything eaten in moderation is always recommended. Foods rich in carbohydrates like white rice, bread, pasta, and fried foods that are full of hydrogenated oils can trigger hair loss. Sometimes, over-styling your hair, hair colors and stress can lead to hair loss too. Following a well-balanced, nutritious diet that is low on excessive sugars, fats and carbohydrates is recommended. Include some form of exercise in your daily routine, as an active lifestyle is a must to maintain health overall. - Does styling cause hair fall?
Yes. Over-styling your hair with heated appliances can cause severe hair damage over time. Coloring your hair excessively is also not good for your hair health and can lead to hair loss. It is crucial to keep the heat and chemical product damage to a bare minimum for your hair to be healthy.
Disclaimer – This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information before making any dietary changes.
