Strong, Long, and glossy hair is almost everyone’s desire , however not everyone is able to fulfil it. Obviously, it is essential to keep your scalp healthy, but it is also critical to concentrate on your diet. You can have frizzy, dry, smooth or silky hair – all these are signs of your internal health. Each hair strand is made up of cells that hold a tough protein called keratin and they need to be continually nourished with vitamins and minerals to make your hair strong and long. Inadequate consumption of vital nutrients can result in excess hair fall. It is better to focus on diet rather than going for hair transplant or PRP treatment.
Your search for healthy and long strands starts with your daily diet. Normally, hair grows ¼ inch to ½ inch per month. The rate of the hair growth is directly associated with what you eat. Nourishing your hair with protein, iron and vitamin rich foods can improve the health and strength of the hair, making it appear shiny and fuller.
We have list down some foods for hair growth, which you must add to your daily diet.
1. Eggs to get Protein
Your hair strands are made up of protein; so it is important to make sure that you have sufficient protein in your diet. Protein is the building block of hair and eggs are one of the loaded natural sources of protein.
Eggs hold protein, selenium, sulphur and iron, which help to bring oxygen to the hair follicles, in that way promotes hair growth. They also have B complex vitamins like choline and biotin that supports hair growth and keeps the overall scalp healthy.
If you don’t like eggs you can go to the supplement. There are pills in the market that are condensing versions of egg yolk proteins. You can try these add-ons to get access to the rich nourishment inside of egg without eating egg yolks or applying an egg hair mask. But confirmation into using these supplements to improve your hair appearance and growth is unreliable.
You have to remember that excess consumption of eggs can block the absorption of biotin and other minerals in the body, which results in hair loss.
2. Spinach and Other Dark Leafy Greens to get Iron
Iron is a necessary for your hair cells. In reality, a lack of iron in the body may cause hair loss. When your body is running low on iron, nutrients and oxygen are not carried to the follicles and hair roots sufficiently, which can slow down growth and make your hair strands weak.
Dark green leafy vegetables are best source of vitamin A and C. These nutrients help in producing the sebum, an oily material created by the hair follicles, which keeps the hair naturally conditioned. Green leafy vegetables are good sources of calcium and iron as well, which are vital for a fast hair growth. Iron assists in carrying oxygen to the body cells, as well as the hair follicles. The most excellent green leafy vegetables for hair growth are broccoli, Swiss chard, kale, lettuce and spinach. The other veggies that can help you with hair growth are asparagus, bell peppers, tomatoes, cabbage and carrot.
3. Fruits to get Vitamins
You need to add citrus fruits to your diet for absorbing iron in the body. Nutritionists suggest that one lime a day is sufficient to get your daily dose of Vitamin C. Just make a coled glass of lemonade (with honey or a healthy option to refined sugar) and you are sorted. You could also go for oranges. Vitamin C is also vital for the production of collagen that creates capillaries which join to the hair shafts vigorous therefore; making sure regular supply of nutrients and fast hair growth.
Adding fresh fruits to your diet is a very good way to keep the hair in good condition. Fruits like oranges, lemons, grapes, strawberries, raisins, peaches and apricots are loaded with nutrients like vitamin A, C, E, and antioxidants. These nutrients maintain the hair in excellent condition and stop hair loss and scalp disorder. Eat fresh fruits, not the pack juice as they contain preservatives that can damage the scalp.
4. Nuts and Seeds to get Fatty Acids
Omega-3 fatty acids promote the hair growth and support thickening. In view of the fact that your body cannot produce these healthy fats, you need to obtain them from your diet. Seeds and nuts hold several hair boosting nutrients like magnesium, zinc, calcium, omega 3 fatty acids, selenium and numerous other minerals. Walnuts, cashew, almonds, pecans, Brazil nuts, sunflower seeds, flax seeds and pumpkin seeds are several more excellent foods you can eat to encourage hair growth. Zinc is a mineral that produces androgens. Low levels of androgen have been linked with small hair growth and dandruff. Vitamin E present in seeds and nuts protects the hair from UV rays. Walnuts contain copper, a mineral that upholds the natural colour of the hair and keeps them shiny. If consumed daily, you can observe a marked difference in one or two months.
5. Whole Grains to get Biotin
Whole grains are loaded with biotin, zinc, iron and B vitamins. Biotin is necessary for cell production and plays a vital role in making protein (amino acids) which are essential for your hair to grow.
Many whole grains, including oats and brown rice, are rich in B vitamins, including biotin (B7), which can help lessen alopecia and fragile hair. Healthy whole grains for example, raw oats are also an excellent source of silica, which can help decrease hair breakage, and zinc; a significant hair mineral which, in its insufficiency, can result in hair loss. For strong and healthy hair, try to eat a range of whole grains – go for grains that are as close to their natural state as possible.
Together with these foods, you also require to drink a lot of water. Water keeps the body hydrated and cleanse out the dangerous toxins, maintaining the moisture levels well balanced. Therefore, you need to get through 2 litres of water every day to assist the body work efficiently.