Hair Goals: The Top 10 Healthy Foods You Need to Eat

Hair! Hair! Hair! The biggest concern of Gen-Z and millennials is about hair fall. Haircare is one of the most searched words on the web and we all await to see an instant result, but that doesn’t happen as intended.

Our hair consists of two parts: the hair shaft (visible outside the skin) and the hair follicle (found beneath the skin). Hair follicles require specific nutrients and minerals to function effectively. Insufficient intake of specific nutrients and minerals can result in poor hair growth and even hair loss. However, some foods can help with hair growth and keep it healthy. The following are the top 10 foods for hair growth:

Omega 3 fatty acids: Omega 3 fatty acids are the key nutrients for hair health. Our bodies do not produce these fatty acids, so we must consume them through food. These fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for scalp health and hair follicle nourishment.

Protein and Iron: It is called the building block of hair. High-quality protein helps in the repair of hair follicles, while iron helps to carry oxygen to hair follicles, resulting in stronger hair.

Vitamin B and D: Biotin and niacin promote keratin production and give structure to the hair. At the same time, vitamin D promotes the growth of new hair follicles.

salmon fish for hair
Source: Freepik

Vitamin A and C: Leafy vegetables are rich in vitamin A, which promotes sebum production and keeps the scalp moisturized. This antioxidant protects hair follicles from damage.

Beta-Carotene: Leafy vegetables like spinach and kale contain important nutrients. When beta-carotene enters the body, it converts to Vitamin A, which nourishes the scalp and stimulates the short hair to grow longer.

Anti-Oxidants: Green leafy vegetables contain anti-inflammatory and antioxidant compounds that protect hair follicles from oxidative stress and free radical damage.

Leafy Vegetables for healthy hair
Source: Freepik

Protein: Most people include eggs in their diet because they are high in protein, which helps to strengthen hair and prevent breakage. 

Other Vitamins: Egg yolk contains essential nutrients like iron as well as vitamins A, D, and B12, all of which promote hair health. Eggs contain two substances called lutein and zeaxanthin, which help to maintain cellular health, particularly of the eyes, skin, and hair.

Biotin: Eggs are high in biotin, a vitamin B that helps in hair growth. Biotin deficiency can cause hair loss, and it is most commonly seen in pregnant and breastfeeding women. Most doctors recommend including eggs in our diets.

Eggs and White for healthy hair

We know that most hair follicles are made of proteins, so including proteins in your diet is one of the best ways to promote hair growth. If you are vegan and looking for proteins, consider pulses such as chickpeas and lentils.
Pulses are high in protein and contain folate, a B-complex vitamin that is crucial for hair growth. Folate-deficiency anemia is a condition caused by a severe lack of folate. Symptoms of this condition may include hair thinning and pigmentation changes.

Chickpeas and lentils for healthy hair

Peanuts, cashews, almonds, and walnuts contain high levels of protein, biotin, and zinc. These nutrients are essential for healthy tissue development on the scalp, which stimulates hair growth and prevents hair loss. Peanuts, in particular, are rich in biotin, healthy fats, and minerals such as zinc that promote hair growth. 
Selenium supports hair growth and gives you vibrant hair. Brazil nuts are the ones that have high levels of selenium. It is worth noting that one Brazil nut can contain up to 90 micrograms of selenium.

Badam, cashew, Pista and nuts for healthy hair

Rich in Nutrients: Sunflower seeds are filled with vitamins, nutrients, and healthy fatty acids. Vitamin E, biotin, zinc, iron, omega-3, and 6 fatty acids are necessary for nourishing hair growth. Vitamin E is a powerful antioxidant that may benefit hair health by protecting hair follicle cells from oxidative damage.

Strengthens hair: sunflower seeds have high levels of selenium and zinc, which help strengthen hair strands.

Sunflower seeds for healthy hair

Powerhouse: Chia seeds are considered a nutritional powerhouse. They are rich in omega-3 fatty acids, which are essential for good health, and are packed with fiber and antioxidants that are beneficial for digestion and overall well-being. Chia seeds are also a great source of protein, with 20% more protein than soybeans. They can also help keep your scalp healthy and promote hair growth.

Improves Scalp Health: Chia seeds contain zinc and copper, the two minerals that help with overall hair health. 

Zinc is an enzyme activator that stimulates protein transformation, which is necessary for hair growth.

Copper promotes new hair growth and thickens hair by increasing the size of hair follicles.

Chia seeds for healthy hair
Source: Freepik

Promotes Healthy Hair: It contains several vitamins that promote healthy hair, including iron and beta-carotene, a precursor to vitamin A, which is required for hair growth and strength.

It also consists of vitamins C and E,, which help repair damaged body cells.

Magnesium is also involved in the hair growth cycle. This mineral plays an important role in the body’s stress response.

Blocks DTH: DTH (dihydrotestosterone) is a hormone that causes hair loss. Pumpkin seeds block the production of DTH and promote the growth of new hair follicles.

Pumpkin seeds for healthy hair
Source: Freepik

Vitamin Boost: It contains vitamin B5, also known as pantothenic acid, that supports blood flow to the scalp and hair growth. This vitamin also helps to prevent hair thinning and loss. You may have noticed pantothenic acid listed as an ingredient in hair and skincare products.

Yoghurt for healthy hair
Source: Freepik

Beta-carotene to Vitamin A: Sweet potatoes could be the solution for dry, dull hair. These nutrient-packed veggies are rich in beta-carotene, which your body converts into vitamin A. Vitamin A prevents your hair from becoming dry and lackluster. It increases the production of sebum, a natural oil that moisturizes our hair.

Sweet Potato for healthy hair
Source: Pexels

Other Nutrients: Sweet potato contains Vitamin C (for collagen production) and potassium, which promote blood circulation to the scalp and improve hair health.

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