A number of factors affect your hair, such as genetics, age, hormonal changes, and nutritional deficiencies. You can control what you eat, however, to have better-looking hair. It makes sense, shouldn’t it, if you’re predisposed to thin, so-so hair to avoid eating the wrong foods? No matter where you are in a hair commercial, you’d like to protect your look, wouldn’t you? That’s where picking the right healthy superfoods for hair growth comes in.
Here are a few things you should consider before you spend yet another year paying for expensive professional treatments or products. In addition to hereditary factors determining hair thickness and strength, certain foods (or foods not consumed enough) can also impact hair quality.
The Mayo Clinic recommends including vitamins, healthy fats, and proteins in your diet. A diet that includes healthy fats will provide hydration to your hair, skin, and nails. In addition, hair consists primarily of protein, so getting enough protein is essential for hair growth and maintenance.
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Which nutrients are in superfoods for hair growth?
Hair growth is stimulated by multiple nutrients:
- Biotin is a B vitamin that may aid hair growth
- Vitamin D helps stimulate dormant hair follicles
- Vitamin E: its potent antioxidant activity reduces oxidative stress in the scalp, which has been linked to alopecia
- Iron: Hair loss has been linked to iron deficiency
- Vitamin C: It improves the body’s ability to absorb iron
- Omega-3 fatty acids: The anti-inflammatory effects of these products can combat any inflammation that contributes to shedding of hair
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Why Our Hair is Important & How We Can Protect It
Hair is the most important part of our body. It is an essential component in our beauty and it has a big impact on our confidence.
Our hair is also our second skin, so it needs to be taken care of and protected. The products we use can really affect the condition of our hair and the way it looks. That’s why we need to choose wisely what products we put in and on top of them.
Hair Follicles and the Growth Cycle
Hair follicles can be found on the skin in different parts of the body. The hair that grows out of these follicles goes through a growth cycle which is composed of three phases: anagen, catagen, and telogen.
Anagen is the longest phase and it starts as soon as the follicle begins to grow. During this phase, cells divide rapidly and form larger cells called keratinocytes. This process produces keratin – a protein which provides strength to the hair strand and makes it less likely to break off. By the time the hair reaches its full growth potential, 90% of it will be in anagen phase.
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The catagen phase lasts two weeks where most of the energy that was being used for growth now turns to producing new cells around the root sheath.
The telogen phase is the final stage in the hair growth cycle and is typically a 3-month process.
The Mystery of Hair Loss and Thinning- Causes and Solutions to Regrow Lost Hair
Hair loss is a condition affecting millions of people. It can be triggered by a variety of environmental factors such as stress, genetics, age or some medical issues.
There are many different causes of hair loss and thinning, so it is important to identify the cause before carrying out any treatments. Common causes include:
– Stress
– Genetics
– Age
– Medical conditions such as thyroid problems and vitamin deficiency
– Hormonal imbalances.
What are the best superfoods for hair growth?
You can influence your hair’s thickness, its growth or shedding, how shiny it is, and even how likely it is to gray by eating nutrient-rich foods that have been scientifically proven to benefit your hair – and avoiding those that do no good.
Take a look at this list of the best superfoods for hair growth, and keep it in mind when you go shopping next time. Combine fruits and vegetables with protein, too! Insufficient protein can cause hair growth to slow down, explains WebMD. “As the hair growth process stops and older hairs fall out, you can suffer hair loss.” Grilled chicken is a great source of both lean protein and B vitamins, making it the ideal complement to these healthy foods for hair growth.
Almond Butter – Superfoods For Hair Growth
Various nutrients are found in almond butter, including protein, fats, and vitamins. These nutrients have been linked to healthy hair. The vitamin E content in the nuts may help keep your hair thick and lustrous, according to researchers. Participants in a small study published in the journal Tropical Life Sciences Research observed an increase of 34% in hair growth with 100 milligrams of vitamin E taken daily.
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In a tablespoon, almond butter contains 3.87 milligrams of Vitamin E. Since our daily Vitamin E requirement is 15 milligrams, almond butter is an ideal source of this vitamin, especially if you consume more than one tablespoon daily.
Are you not a fan of almond butter? You can also eat regular almonds. Vitamin E is among the best sources of food in almonds, according to the NIH. As a source of fat-soluble vitamin E, dry roasted almonds supply one-third of your daily value.
Sammi Haber Brondo, MS, RD, CDN, told Byrdie that some studies do not directly link biotin with hair growth, but they do show that lack of biotin may result in hair loss. “Almonds contain vitamin E, an antioxidant that has been found to nourish both hair and skin, so it certainly can’t hurt to include a handful with your afternoon snack.”
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Tangerines –Superfoods For Hair Growth
Tangerines have many benefits for your hair. Unlike foods like red meat and spinach, which contain iron, their vitamin C content makes them easier to consume. A study published in the Journal of Korean Medical Science found that an iron deficiency can lead to hair loss, so it’s important to get enough iron. The iron in those foods is further absorbed by your body when you consume vitamin C-rich foods.
Salmon –Superfoods For Hair Growth
In addition to omega-3 fatty acids, salmon is also a great source of protein. According to dermatologist Dr. Carolyn Jacob, omega-3 fatty acids can reduce inflammation and help prevent hair loss. Besides walnuts and chia seeds, flax seeds are also excellent sources of omega-3 fatty acids.
Omega-3’s are essential for healthy living and also help to keep your hair healthy and shiny. Both male- and female-pattern balding are frequently related to insulin resistance, according to nutritionist Dr. Joseph Debé, CD, CDN. Fish, such as salmon, aids in the process of converting insulin in the body.
Also, salmon, tuna, and other fatty fish contain vitamin D, which stimulates hair growth. An article published in The Journal of Steroid Biochemistry and Molecular Biology claimed that vitamin D can also awaken dormant hair follicles. There’s evidence that suggests this nutrient has the potential to prevent balding and hair loss.
Spinach–Superfoods For Hair Growth
Spinach supplies many nutrients and minerals that are beneficial for your hair and overall health.
Dr. Jacob, a hair specialist, advises ensuring your diet doesn’t lack any nutrients that might cause hair loss. A number of other lab tests are performed to ensure that no deficiencies exist, including protein levels, iron levels, iron storage, vitamin D, and much more.”
Spinach provides you with iron and magnesium in addition to promoting sebum production in your hair.
Eggs – Superfoods For Hair Growth
According to Stefani Sassos, MS, RDN, CSO, CDN, eggs contain choline and vitamins A, D, and B12, which are essential in maintaining healthy hair. The carotenoids lutein and zeaxanthin, found in eggs, also maintain the health of the cells in the body, especially in the eyes, hair, and skin.
The eggs are packed with 10 micrograms of biotin, a B vitamin useful for hair growth and nails growth. Almonds, avocados, and salmon are also good sources of biotin.
Plus, eggs contain a significant amount of vitamin D (11% per egg) that will contribute to maintaining a healthy head of hair. The sunshine vitamin has been shown to help create new hair follicles, or small pores where new hair can grow, according to a study published in the journal Stem Cells Translational Medicine.
Yogurt – Superfoods For Hair Growth
What do most ancient Greek statues have atop them? The hair is thick and wavy, and has a lot of volume. Choosing artistically? Possibly. Maybe it’s because Greeks and other cultures have been eating thick, protein-rich yogurt for hundreds of years. You can maintain healthy skin and hair with Greek yogurt, which contains vitamin B5 (also known as pantothenic acid).
These nutrients, as well as omega-3 fatty acids and polyunsaturated fats (PUFAs), encourage hair growth, making it thick and healthy.
Oatmeal –Superfoods For Hair Growth
Having oatmeal for breakfast? How about adding a hair-boosting ingredient? Chia seeds are a good addition. Adding 20 percent more protein than soybeans, this nutritional powerhouse can create thick, strong, and beautiful hair, Sassos wrote for Good Housekeeping.
Guavas – Superfoods For Hair Growth
The vitamin C content of guavas is similar to that of tangerines. Researchers report that taking vitamin C supplements can enhance the growth of hair for women experiencing temporary hair loss. When compared to oranges, guavas contain four to five times more vitamin C.
Lentils – Superfoods For Hair Growth
Red blood cells are made with the help of folic acid, which lentils contain. They carry oxygen to your skin and scalp, as well as to your organs.
Oyster – Superfoods For Hair Growth
A zinc deficiency may cause your hair to thin or fall out entirely. Thanks to recent research, it has been determined that hair loss related to zinc deficiency can be reversed by increasing zinc intake. Researchers have found that 5 milligrams of vitamin B6 per kilogram of body weight are sufficient to induce hair growth in people with alopecia.
Adding oysters to your diet is a great way to obtain zinc. The shelled seafood contains 30 milligrams of zinc per serving, more than double the Daily Value! Besides meat and beans, zinc is also found in a variety of other foods.