Getting your hair Take a look at the way you want It's not always an easy task. Whether it's gray, slimming or just doesn't growYou may want you to only be able to waving a magic wand to get him to look healthy and strong again.
But as so many of our physical characteristics, our hair is a product of many factors. Genetics, our environment, stress and more determine how healthy our hair is and how well it grows. You can control some, but not all of these factors. But there is one choice of life that plays an important role: your diet.
A few Nutritions are associated with healthy hair growthIncluding protein, riboflavin, biotin, vitamin C, vitamin A, omega-3 fatty acids and iron. And, you can increase all of these by eating some of the best hair growth food.
The best food for healthy hair growth
As with all dietary choices, the best thing you can do for your hair is to eat a balanced diet rich in a variety of nutrients, Vitamins and minerals. Accessories can helpBut it is far better to get the necessary nutrients naturally. If you want to focus on healthy hair food, here are 10 of the best.
Spinach
Spinach is packed with nutrients and should be a major part of any healthy diet. It is especially useful for hair growth because it is loaded with Vitamins A and C, along with a healthy dose of iron.
Iron is especially important for Growth of red blood cellswhich helps in supplying oxygen throughout the body. Studies also have Related hair loss with defects of iron. Vitamin cIn the meantime, it helps your body absorb iron. Finally vitamin A is also Critical to the growth of cellsAlthough it is important not to overdo it, as it can actually lead to hair loss and other problems. Therefore spinach, instead of a supplement, is an excellent source of these nutrients.
A fatty fish
Many nutritionists rejoice in the benefits of fatty fish such as salmon, mackerel or herring. Not only are they Rich sources of proteina A key ingredient in hair growthBut they are also loaded with omega-3 fatty acids and vitamin D.
Omega-3 fatty acids are Critical to the growth and function of cells and are associated with Decreased hair loss in some studies. Vitamin G. An additional analysis is needed, but some studies have shown a link between vitamin D deficiency and rare body hair.
Avocado
Avocado is another most commonly predicted healthy food and they are one of the many foods that can help hair growth. Not only are they rich in essential fatty acids Like olive oil and nuts, but avocado are also the main source of Vitamin E..
Vitamin E is an antioxidant. Like vitamin C and other antioxidants, can Protect cells from damage to free radicals. More research is needed to its effect on hair growth, but one study showed A. 34.5% increase in hair growth Among the participants who took over Vitamin E supplement.
Eggs
Eggs are well documented as powerful source of proteinWe have already noticed as a basic nutrient for healthy hair. Specifically, eggs contain biotin, a vitamin that helps in the production of keratin on the body, a protein that is important for hair growth. It is much better to get biotin than food sources than from accessoriesAlso, because supplements often include excessive amounts of this vitamin.
Greek yogurt
You may be surprised to see yogurt on our list of hair growth, but it is great to add to your diet for this purpose. In general, yogurt is a good source of protein. But Greek yogurt is in shovels, Packing 20 grams in a typical serving 7-ounce. It also includes a healthy dose of zinc, a mineral that is Related to hair growthand riboflavin, another key vitamin for Cell growth.
Sweet potatoes
As a top source of antioxidants, vitamins and minerals, sweet potatoes are widely praised as “Super food“It should be the main diet. And, thanks to their high concentration of Beta-caroteneThey are also particularly great food for healthy hair. Is it because the body Turns beta carotene into vitamin A.We have already noticed as an important ingredient for healthy hair growth.
Oysters
It may not be easy to get good oysters where you live. But if you have access to good seafood, the blades are a strong choice for one of the best foods to promote hair growth.
Oysters are loaded with zincAn important mineral that supports many bodily functions. Zinc deficiency is associated not only with numerous skin disorders but Also with hair loss. Evidence shows that a kind of hair loss, Known as a telogen effluviumIt may be particularly related to zinc and vitamin D deficiencies.
Seeds and nuts
If you are looking for simple snack food for healthy hair, seeds and nuts make an easy addition to any diet. There are so many different species that can be chosen, and various seeds and nuts provide powerful doses of nutrients that we have already discussed. Flaxseed seed and seed from whose are good sources of omega-3 fatty acids, while Sunflower seeds are chic full of vitamin E and iron. All nuts and seeds are rich in protein to help hair growth.
Beans and other legumes
Legumes such as beans, lentils and peanuts also make great hair for hair growth. They are not only full of vegetable protein, but also serve as a good source of other key nutrients such as zinc, iron and biotin. For example, a glass of black beans contains around 2 milligrams of zincWhile 28 grams of peanuts contain almost 5 milligrams of biotinand about 10% to 20% of the recommended daily intake for most adults.
Oranges
Last but not least on our list of the best food for hair growth are citrus fruits. Especially oranges are Electrical houses of vitamin C. As stated above, this essential vitamin helps your body absorb iron, so it is crucial to maintain a healthy dose in your diet. The good news is that one navel orange contains The whole recommended daily intake of vitamin C for a typical adult.