Some people have unhealthy hair because of harmful do-it-yourself products, overuse of chemicals, styling methods, and diet plans that lack certain nutrients. Your food should have some adequate nutrients that benefit the scalp and hair. If not, you get nutrient deficiencies that lead to hair that is weak, thin, dry, rough, brittle, and breaks easily. Then, this page is crafted for you with the ten best foods to eat for hair health.
10 Foods to eat for healthy hair
1. Salmon
Salmon is a delicious freshwater fish with many nutrients, specifically omega-3 fatty acids, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). These essential Omega-3 fatty acids help the scalp keep it hydrated and also support hair follicles, promoting stronger and shinier hair. Salmon also contains some vital nutrients that are essential nutrients for hair growth.
- high-quality protein
- vitamin D
- selenium
2. Spinach
Spinach is one of the rich sources of iron, and incorporating it into your diet for healthy hair benefits in many ways. Iron helps transport oxygen to the roots of hair and stop hair loss.
Furthermore, the benefits of vitamins in spinach are given below
- Vitamin A is present in spinach and produces sebum, which acts as a natural conditioner for the scalp.
- Vitamin C present in spinach helps in the synthesis of collagen, strengthens hair, and prevents breakage.
- Spinach contains folate (vitamin B9) that supports normal cell division, including that of hair follicle cells.
3. Greek yogurt
According to a proven study in 2017, adding yogurt can significantly reduce dandruff. The vitamin B5 in Greek yogurt helps increase the blood flow to the scalp and makes hair follicles nutritious for growth. Greek yogurt also contains vitamin D, which increases the supply of keratinocytes (a cell that is crucial for hair growth).
4. Eggs
Eggs are rich in Biotin(B vitamin), essential for healthy hair. Because hair loss is linked to a biotin deficiency. Eggs also benefit hair growth with rich nutrients like Vitamins A, vitamin E, Folate, and proteins. The presence of Iron aids in the delivery of oxygen to hair follicles to make the hair grow healthy.
5. Berries
Strawberries, raspberries, and blueberries are rich in vitamin C and other antioxidants. Antioxidants guard against free radical damage to hair follicles, which can cause premature thinning and ageing of the hair.
- Vitamin C promotes the synthesis of collagen that strengthens and hydrates hair.
- Vitamins A and E aids in sebum production and healthy scalp functions.
6. Sweet potatoes
Sweet potatoes are a rich source of beta-carotene and vitamin A. This combination of vitamin A and beta carotene makes healthy and hydrated hair by producing sebum and healthy scalp tissue. Sweet potatoes are the best source for one who faces hair loss.
7. Nuts and seeds
Nuts like almonds and walnuts, along with seeds such as sunflower seeds, provide essential nutrients for hair health. They are all rich in vitamin E, zinc, omega-3 fatty acids, vitamin E, and magnesium, which help in various ways to make healthy hair.
- Prevent hair loss
- stimulate hair growth
- Healthy scalp
- Reduce dandruff
8. Avocado
Avocados Contain two beneficial fats, monounsaturated and omega-9 fatty acids, that provide luster and protect hair from breaking by nourishing the scalp and hair follicles. Adding avocados to your diet helps in oxidative stress-related hair damage.
9. Oysters
One of the most excellent foods for zinc is oysters, which are essential for healthy hair development and repair. Zinc deficiency may cause problems with the scalp and hair loss. Eating oysters ensures your body gets enough zinc to support strong hair follicles and encourage hair development.
10. Legumes
Legumes are a great plant-based iron, zinc, protein, and biotin source. You can get strong and healthy hair by adding Legumes like lentils, chickpeas, and beans. The Navy beans and black beans consist of omega-3 fatty acids.
signs of weak hair
Pull your hair; if it goes to its original shape without brittle and breakouts, you have strong hair. Also, check the below-mentioned signs of weak, brittle hair. If you have any of them, you can incorporate healthy diets for healthy hair.
- Excessive hair shedding or hair loss
- Dry and brittle hair prone to breakage
- Split ends and frizziness
- Lack of shine and lustre
- Difficulty in styling due to weak hair strands
Takeaway
Certain nutrient deficiencies can directly or indirectly affect hair health. Incorporate nutrients like vitamins A, B, E, and D, biotin, iron, magnesium, zinc, and omega-3 fatty acids into your diet to avoid nutrient deficiencies. By consulting with a dermatologist, you can identify the detailed causes of weak hair and your nutrient deficiency.
