Having long, beautiful, and healthy hair is a common desire, especially among women. However, hair growth is determined by a variety of factors, including genetics, age, food, and drugs.
While certain elements, like as heredity, are beyond your control, one component you can influence is your food.
According to a study, you need nutrients including zinc, vitamins, and iron to grow that desired long, healthy hair. Incorporating foods rich in these nutrients not only supports hair growth and prevents loss but also enhances overall well-being.
So if you want that long, luscious, and healthy hair, here are foods you should add to your diet.
- Beans
Surprised? Beans are an excellent plant-based source of protein, which can aid in hair growth.
Beans include various hair-healthy elements, such as iron, zinc, biotin, and folate.
Biotin, commonly known as vitamin H, has been connected to hair growth because it aids in the formation of keratin, a protein that builds and maintains the health of hair and nails. Research suggests that biotin supplementation can promote healthy hair and nails.
Meanwhile, beans are quite flexible, making them a simple addition to your diet. You may serve it with nearly anything, including bread and plantain.
- Sweet potatoes
Sweet potatoes are one of the richest natural sources of beta carotene, a plant-based chemical that your body converts into vitamin A.
Vitamin A can regulate sebum production, promoting healthy hair and a hydrated scalp.
Vitamin A deficiency has been linked to hair loss, making it an essential component for maintaining healthy hair.
To prevent vitamin A insufficiency, a medium-sized sweet potato can meet up to 160% of daily vitamin A requirements.
However, keep your vitamin A intake reasonable.Consuming too much vitamin A might cause hair loss, so limit your intake.
- Avocados
Avocados are rich in healthy fats, vitamins E and C, and biotin.
Vitamins C and E are antioxidants that help reduce oxidative stress, which can cause to hair loss.
Vitamin E also protects the scalp against oxidative stress and damage. A damaged scalp can lead to poor hair quality and fewer follicles.
A study found that taking a vitamin E supplement for 8 months resulted in a 34.5% increase in hair growth in those experiencing hair loss.
Including avocados in your diet will offer your body with nutrients that will feed your scalp and hair, promote elasticity, and reduce hair breakage.
- Fatty fish
Fatty fish, such as salmon and mackerel, are excellent hair-growth diets due to their high protein, selenium, vitamin D3, and omega-3 fatty acid content.
Omega-3 fatty acids have been related to increased hair growth and density.
A study found that women who took omega-3 and antioxidant supplements for 6 months had less hair loss and more hair density.
Omega-3 fatty acids reduce dryness and support scalp and overall hair health. If you want to get all of these benefits, start eating more fatty fish.
- Soybeans
Soybeans have been found to possess chemicals that encourage hair development. One of these chemicals is spermidine.
Spermidine has been shown to lengthen the anagen phase, a period of active hair growth. Meanwhile, the longer a hair follicle remains in the anagen phase, the more it will grow.
Supplements containing spermidine can also help with hair loss.
So, if you want to prolong the hair growth phase and achieve long hair, include soybeans in your diet.
- Dark leafy greens
Dark leafy greens are an excellent source of nutrients and minerals.
Spinach is one of these dark greens that is high in nutrients that promote hair health.
Spinach is an excellent source of iron, folate, and vitamins A and C. Iron is essential for hair growth because it helps red blood cells transport oxygen throughout the body, including the hair follicles, promoting healthy hair growth.
Iron deficiency has been associated to hair loss diseases, including nonscarring alopecia. So, to avoid this, spinach is your best option.
- Oysters
Oysters are an excellent source of zinc, a mineral required for hair development.
Zinc helps to prevent hair loss and promotes the health of hair follicles.
Zinc deficiency has been linked to many hair loss diseases, including telogen effluvium and alopecia areata.
Including oysters in your diet will help you acquire the recommended amount of zinc.
- Berries
Berries, such as strawberries and blueberries, are high in vitamin C, an antioxidant that promotes hair growth and protects it from damage. Berries also contain vitamin C, which helps to produce collagen and strengthens hair strands.
Antioxidants can assist to protect hair follicles from free radicals.
Vitamin C generates collagen, a protein that strengthens hair and prevents brittleness and breakage.
