WHAT ARE THE BEST FOODS FOR HAIR GROWTH

 Most people want strong and healthy hair, especially as they get older, as the hair becomes weaker and duller with age.

Interestingly, hair grows about 1.25 cm per month and 15 cm per year.

The rate of growth depends on genetics, age, health, and nutrition.

Although you cannot change factors such as age and genetics, diet is one factor over which you have power.

Eating unhealthy foods can lead to hair loss.

On the contrary, eating the right foods can promote hair growth, especially if hair loss is caused by malnutrition.

Here are many best foods for hair growth that you can consume.

Greek yogurt

Greek yogurt without sugar is high in protein, this rich source of protein helps grow beautiful hair.

In addition, Greek yogurt is healthy and can be added to a hearty breakfast (think smoothies and parfaits) or in meals (such as sauces and dressings).

The most important component of yogurt is probiotics - good bacteria that help the body absorb nutrients. 

Sweet potatoes

Sweet potatoes are one of the best foods for hair growth.

Sweet potatoes are a product that contains beta-carotene, which our body converts into vitamin A.

Vitamin A is essential for hair health and growth. Some studies claim that vitamin A stimulates the production of an element called sebum, which helps maintain healthy hair.

About 144 grams of the average sweet potato contains a fair amount of beta-carotene. It provides more than four times the conversion of vitamin A for daily needs.

In addition, vitamin A can accelerate hair growth and promote the growth of thick hair by preventing other hair follicles from growing back.

Sweet potatoes are rich in vitamin A, which aids in the production of sebum. It also contains other substances that help accelerate hair growth.

Spinach

Spinach is one of the best foods for hair growth.

Spinach is a healthy food that is rich in beneficial nutrients like folate, iron, and vitamins A and C that promote hair growth.

Vitamin A helps the skin glands produce sebum.

This oily substance helps loosen the scalp to maintain healthy hair.

30 grams of spinach provides up to 54% of the daily vitamin A requirement.

Spinach is also an excellent source of plant iron, which is essential for hair growth.

Iron plays an important role. It helps red blood cells (RBCs) carry oxygen throughout the body and stimulates the metabolic process, which can promote hair growth and regrowth.

Moreover, a lack of these nutrients can lead to hair loss.

Eggs

Eggs are one of the best foods for hair growth.

Eggs are a natural source of protein and biotin, two nutrients that promote hair growth and are also good for the scalp.

Eating enough protein is essential for hair growth because hair follicles are made up of protein.

It has been proven that a lack of protein in the diet contributes to hair loss.

Biotin is essential for the production of the hair protein known as keratin. This is why biotin supplements are often added to hair care products and sold under different brands.

Many researchers recommend that eating foods rich in biotin can help improve hair growth.

Biotin is an essential ingredient for hair growth, and its deficiency can lead to hair loss.

However, people who eat a nutritious diet are less likely to be deficient in biotin.

There is little evidence that healthy people benefit from consuming more biotin.

Eggs not only provide the body with biotin, but they are also an excellent source of selenium, zinc and many other beneficial nutrients. 

These nutrients make eggs the best food to consume for healthy hair.

Eggs are a good source of protein and biotin, which are essential for healthy and growing hair. A deficiency in any of these nutrients leads to hair loss.

Fatty Fish

Fatty fish is one of the best foods for hair growth.

Fatty fish such as salmon, herring and mackerel are an excellent source of essential nutrients such as omega-3 fatty acids that promote hair growth. 

They are excellent sources of omega-3 fatty acids. Omega fatty acids promote hair growth.

In one study, 120 women were taken. Experts gave them supplements with omega-3, omega-6 fatty acids and antioxidants.

Experts noticed a decrease in hair loss and a marked improvement in hair growth.

In another study, experts used animal oil supplements that significantly reduced hair loss and promoted hair growth in women.

However, there are only a couple of studies on omega-3 fatty acids and hair growth.

Experts and health professionals may need more research to recommend these nutrients.

Fatty fish contains other nutrients such as protein, selenium, B vitamins and vitamin D3 in addition to those rich in omega-3. These nutrients help strengthen hair and promote hair growth. These nutrients promote the growth of strong and healthy hair.

Avocados

Avocados are one of the best foods for hair growth.

Avocados are delicious, nutritious and a natural source of healthy fats.

 They are also an excellent source of vitamin E, which can promote hair growth.

The average avocado weighing about 200 grams can provide 21% of the daily vitamin E requirement.

Vitamin E is an antioxidant, like vitamin C, which helps reduce free radicals.

Vitamin E also protects areas of the skin, such as the scalp, from oxidative stress and damage.

A damaged scalp can cause popoor-qualityair follicles.

Also, avocados are a natural source of essential oils. The body is unable to produce these fats, but they are not essential nutrients for cell building.

A deficiency in fatty acids can lead to hair loss.

Avocados are a popular antioxidant rich in vitamin E, which can promote hair growth.

They are also a good source of essential oils, which seem to be essential for hair growth.

Grapes

Grapes are one of the best foods for hair growth.

Grapes contain compounds with antioxidant properties called polyphenols. 

Polyphenols help reduce cellular damage.

Oligomeric proanthocyanidins (OPC) found in grapes help prevent the production of dihydrotestosterone, which is crucial to hair loss.

OPC also stimulates hair growth. Eating a cup of grapes a day can protect your muscles from damage.

Walnuts

Walnuts are delicious, light, and contain a number of nutrients that promote hair growth.

Walnuts are rich in nutrients such as zinc, vitamin E, vitamin B, and essential amino acids.

Walnuts are one of the best foods for hair growth.

All of these nutrients promote hair growth and have many other health benefits.

For example, 28 grams of almonds provide 37% of the daily requirement for vitamin E.

They also contain several B vitamins, zinc, and essential acids. A deficiency in any of these nutrients leads to hair loss.

In addition to hair growth, Walnuts are associated with other health benefits, including reducing inflammation and the risk of heart disease.

These properties of Walnuts make them a nice and easy addition to your diet.

Meat

Meat forms the basis of most people's diets and is rich in nutrients that promote hair growth.

The proteins in meat products help restore and strengthen hair follicles. 

A 100-gram serving of cooked steak contains about 29 grams of protein.

Red meat is a rich source of iron, which is easily digested. 

Iron helps red blood cells (RBCs) carry oxygen to all cells in the body, including hair follicles.

 Lack of protein and iron can lead to hair loss.

Meat is an excellent source of protein, which is essential for healthy and strong hair. Red meat, in particular, is particularly rich in iron, which can promote hair growth.

Shrimp

Shrimp is a famous crustacean that is rich in many nutrients that can promote hair growth.

Shrimp is one of the best foods for hair growth.

For example, shrimp is an excellent source of protein, B vitamins, zinc, iron and vitamin D.

A 100-gram serving of shrimp provides 38% of the daily vitamin D requirement.

Although shrimp is very low in fat, it also contains small amounts of omega-3 fatty acids.

A diet rich in omega-3 fatty acids has been linked to improved hair growth.

Beans

Beans are an excellent and natural source of plant protein, which is essential for hair growth, and zinc, which promotes hair growth and blood circulation in the body.

Beans are one of the best foods for hair growth.

100 grams of black beans provide the body with 7% of the daily requirement for zinc and contain other beneficial nutrients such as iron, folate and biotin.

In addition to these benefits, the versatility of beans and their easy availability make them easy to incorporate.

Beans are an excellent source of essential nutrients such as protein, iron, zinc and biotin, which promote hair growth. 

Soybeans

Studies have shown that bean sprouts can promote hair growth, and soybeans are one of the best foods for hair growth.

Soybeans are rich in an important compound called spermidine.

This spermidine compound supplement can enhance hair growth. 

In a study, experts took 100 healthy people and gave them a spermidine supplement. 

They found that spermidine supplementation increased the active phase of hair growth, called the anagen phase (the growth phase of the hair follicle).

Hair follicles in the anagen phase grow longer.

Oysters

Oysters are one of the easiest sources of zinc and one of the best foods for hair growth.

Zinc is a mineral that helps repair hair and promotes hair growth.

Zinc deficiency in the diet is very common and can contribute to telogen effluvium, which causes hair loss. However, this hair loss is reversible when nutrients and diets containing zinc are consumed. 

Studies have shown that zinc supplementation can reverse the effects of hair loss caused by disease deficiency. However, too much zinc intake can also contribute to hair loss.

Consuming zinc in foods, such as oysters, may be better than taking supplements because foods provide zinc in small but beneficial doses.

Oysters are one of the easiest sources of zinc in the diet. This mineral helps support hair growth and regrowth.

Sweet peppers

Sweet peppers are an excellent source of vitamin C, which can promote hair growth. It is one of the best foods for hair growth.

Yellow peppers contain 5.5 times more vitamin C than an orange.

Vitamin C promotes the production of collagen, which can help strengthen strands of hair.

It also contains a strong antioxidant that can protect hair from oxidative stress.

 Oxidative stress occurs when free radicals attack the immune system.

This is associated with hair loss and the appearance of gray hair.

In addition, sweet peppers are an excellent source of vitamin A.

Vitamin A helps accelerate hair growth and stimulates sebum production, which helps maintain healthy hair.

Berries

Berries are one of the best foods for hair growth.

Berries are rich in antioxidant properties and beneficial vitamin C, which promote hair growth.

Free radicals are harmful molecules that damage hair. 

Antioxidants help protect hair follicles from free radicals.

These free radical molecules are naturally present in the environment.

Berries contain vitamin C and antioxidants; for example, 1 cup (144 grams) of strawberries provides 141% of the daily requirement for vitamin C.

In addition, the body uses vitamin C to produce collagen, a protein that helps strengthen hair, preventing it from breaking and breaking.

Vitamin C in the body helps the body absorb iron from food. 

Low iron levels or anemia also cause hair loss. Berries provide iron and protect against anemia.

Berries are rich in antioxidants and vitamins that promote hair growth.

Buckwheat Grits

Replacing pure white carbs with 100 percent whole grains can help you increase fiber, zinc, iron and B vitamins in your diet to maintain healthy hair.

Buckwheat, considered a whole grain, is gluten-free and its benefits are limitless.

 Buckwheat is a source of essential antioxidants and fiber that help replenish energy faster.

Buckwheat can be used in place of oatmeal for breakfast or rice. You can also try buckwheat udon noodle dishes.

Seeds

Seeds provide large amounts of low-calorie nutrients. These nutrients are zinc, vitamin E and selenium. Many of these nutrients promote hair growth.

For example, 28 grams of sunflower seeds provide about 50 percent of the daily requirement for vitamin E and several other nutrients that promote healthy hair growth.

In addition, some seeds, such as flax seeds and chia seeds, also contain omega-3 fatty acids.

Flax seeds are another source of nutrients. They are one of the best foods for hair growth.

Flax seeds contain more omega-3 fatty acids than salmon.

For example, 28 grams of flaxseed provides 6,388 mg of omega-3 fatty acids, which is more than the omega-3 fatty acids provided by 178 grams of salmon.

However, flaxseed contains omega-3 fatty acids, which are not absorbed in the same way as the omega-3s found in oily fish.

Nevertheless, it is an easy addition to the diet. To get a wide range of nutrients, it is best to use a character mix.

Some seeds contain omega-3, which has been linked to hair growth.

Peanuts and peanut butter

Peanuts are an essential source of biotin, which is known to promote hair growth and prevent hair loss.

35 grams of peanuts (1/4 cup) contain up to 9 grams of protein, 4 grams of fiber, antioxidants and other nutrients such as iron, vitamin B-6, magnesium and calcium.

Peanuts are also very hearty, so they are a good substitute for meat if you are a vegetarian or vegan.

CNCLUSION

What you eat can have a profound effect on your hair health.

Deficiencies in essential nutrients, including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein, and essential amino acids, can slow hair growth or lead to hair loss.

Fortunately, correcting any of these nutrient deficiencies can help treat hair and promote hair growth. If you think you are deficient in one of these spices, try adding some of the above foods to your diet.