7 Foods For Healthier Hair

Author: Ivan Red Jr. Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

4. Sweet Potatoes

In this article, learn more about 7 Foods For Healthier Hair. 7 foods for healthier hair.

Your diet is essential for hair health. Some regimens that significantly limit the intake of useful vitamins and minerals inevitably lead to hair loss, and with a different diet, you can improve the health of your hair and give it a more beautiful look by nourishing hair follicles.

Let's remember what are the best vitamins and nutrients for healthy hair:

proteins
iron
vitamin A.
B vitamins complex
Omega-3
zinc
selenium
magnesium
vitamin D (often need extra intake)

Here are the foods that will help you improve your hair health:

1. Nuts

Studies conducted in 2015 show that adequate intake of omega-3 and 6 stimulates hair growth and helps reduce hair loss.

Nuts such as almonds, walnuts, coconut (coconut oil too) naturally soften the skin and hair follicle and make hair shiny.

Nuts and seeds are rich in B vitamins, zinc, vitamin E.

2. Oysters

Iron deficiency is the most common deficiency worldwide, affecting 80% of the population. Even small changes in the levels of the valuable mineral without the presence of anemia can cause hair loss and thinning hair.

Anemia is especially common in women of childbearing age.

While red meat, leafy vegetables, whole grains, beans and eggs provide iron, oysters also provide zinc. The latter is extremely important for hair growth and helps maintain it. 30 grams of oysters contain 4.5 milligrams of iron and 14 milligrams of zinc.

3. Spinach

Spinach and beans are the best vegetarian sources of iron. Consuming healthy vegetables will increase the amount of iron, but it is also full of vitamins A and C.

4. Sweet potatoes

Baked sweet potatoes improve hair health thanks to vitamins B6 and A. The latter promotes the production of sebum and can also accelerate hair growth.

5. Beef

If you are a carnivore, you will be pleased to learn that beef can improve the health of your hair through the omega-3 fatty acids with which it is enriched. Only 120 grams of meat provide you with 22 grams of protein, 2 milligrams of iron and 6 grams of useful fats.

6. Eggs

Eggs are a great source of protein and biotin, which are important for both hair strength and growth.

Biotin helps enzymes metabolize nutrients that nourish hair follicles.

Yolks are rich in vitamin D, which is an extremely important vitamin, and in our bodies it is not synthesized on its own, so it is important to add it from external sources, as the amount of vitamins in the egg depends on whether it is obtained from grazing animals or no.

7. Salmon

You already know that protein is important. Sudden weight loss or low-protein, high-fat diets will quickly affect the strength of your hair. Women need an average of 50 grams of protein a day.

Fish such as salmon, herring, tuna, sardines contain a lot of protein, vitamin D, omega-3 fats and other components that nourish the hair and skin.

In conclusion, we can say again that the key to beautiful, healthy and shiny hair lies in a balanced and varied diet that does not exclude any food group.