The 18 science backed healthy foods for a healthy are a major factor that influence your hair growth and this other factors which ranges from—genetics, age, hormones, nutrient deficiencies, and more. but the truth remains that what you eat is a force to reckon with when it comes to having a healthy hair growth.
Hair as an important biomaterial primarily composed of protein, notably alpha-keratin serves many functions in our day-to-day lives the hair found on the head serves primarily as a source of heat insulation and cooling, also protection from ultra-violet radiation exposure, Healthy hair can preserve and showcase our dignity as well as tell a lot of our person.
Have this in mind that these 18 science backed healthy foods for a healthy hair is a pointer to a good health and youthfulness. Making these 18 science backed healthy foods for a healthy hair part of your diet are some of the things you can do to control your hair’s behavior and guarantee a healthy hair.
18 science backed Healthy foods for a healthy hair.
Here are the list of the 18 science backed healthy foods for a healthy hair….
#1. Red Meat:
Lean red meat is one of the most beneficial foods for preventing hair loss. The liver also contains a high amount of vitamin A and vitamin B3 which enhances circulation in the scalp. Red lean meat is a great source of iron which gets easily absorbed and keeps the hair follicles in good health.
Iron allows the other nutrients to get more easily absorbed by the hair follicles. It contains sulfur, which promotes new hair growth by increasing blood circulation and decreasing inflammation, thus preventing hair loss.
The benefits of tangerines affect your hair in two big ways: 1.) Its vitamin C content makes it easier for your body to absorb iron, such as from spinach; 2.) The vitamin B12 in tangerines promotes hair growth, reduces hair loss, and slows down the graying process.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth, eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency. Make sure to add eggs in diet to guarantee a healthy hair.
#4. Fatty Fish:
omega-3 fatty acids can foster hair growth and sheen. Your body is unable to manufacture these healthy fats on its own, so fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna can supply them. If you don’t eat seafood, omega-3s are also found in some nuts and seeds, such as flaxseed, but it’s in a different form, so you may also want to talk with your health care provider about taking a supplement.
Strawberries and other citrus fruits are high in vitamin C, needed by your body to help produce protein. And since your body can’t make or store vitamin C, it’s important to include foods that contain this vitamin in your daily diet like strawberries which maintains to be a store-house for vitamin c.
In some cases (particularly in women), a mineral deficiency is the cause of hair loss. “It’s important to make sure you don’t have a lack of something in your diet that could be leading to hair loss.
Spinach is iron rich and it contains sebum, which acts as a natural conditioner for hair. The leafy green also provides omega-3 acids, magnesium, potassium, calcium and iron. All help keep hair lustrous, shiny and, most importantly that dignity you have worked so hard to protect.
#7. Sweet potatoes:
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
A medium sweet potatoes (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs, research has also shown that vitamin A promotes the production of sebum, which helps in keeping a healthy hair.
Cinnamon improves circulation, which brings oxygen and nutrients to your hair follicles therefore giving the edge in maintaining a Sparky healthy hair. Sprinkle this evocative spice on your toast and in your coffee, or sprinkle it on top of your oatmeal to give you the desired taste that will make it worth your time.
What more, Avocados are delicious, nutritious and a great source of healthy fats plus they are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs).
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles.
Oysters are rich in zinc, a lack of which can lead to hair loss and can also cause dry and flaky scalp. Our hair is 97% of protein and oysters are rich in proteins, Oysters are also a great source of iron which promotes a healthy hair.
Asparagus contains a lot of folic acid. This is a kind of synthetic vitamin B, which helps the body to absorb more proteins and makes the hair grow faster. Asparagus is rich in vitamins A and C and folic acid. It also contains fibre and iron.
Asparagus stimulates hair production and is also a good source of silicon for a healthy hair. Vitamin E is also found is asparagus which improves the overall health of the hair. With one bowl of asparagus daily, you will have thicker and shinier hair.
#12. Almonds Butter:
Almonds butter contains a wide variety of nutrients including protein, healthy fats, and vitamins that have all been linked to a healthy hair. It’s the vitamin E content in the nuts that researchers say is particularly good for keeping your locks thick and lustrous. One eight-month trial found men who supplemented daily with vitamin E saw an increase in hair growth by as much as 42 percent. Just a tablespoon of almonds provides nearly two-thirds of your RDA for fat-soluble vitamin E. Do your hair good-by adding almonds to your diets.
Amalaki also known as Indian gooseberry, amla is a sour fruit native to India. High in antioxidants, it is prescribed by Ayurvedic doctors for glowing skin and a healthy hair.
Flax seeds not only contain a high amount of iron, but are also rich in omega-3s which support scalp health and encourage hair growth.
One tablespoon of whole flax seeds contains 2.3 mg of omega 3s while 1 tablespoon of flaxseed oil offers 7.2 grams. With all this be rest assured that flaxseed has what it takes to keep your hair healthy.
Broccoli contains more vitamin C than oranges and even contains Vitamin A, which our body needs to produce sebum.
It naturally conditions the hair and adds shine and luster to the hair. It aids in blood circulation to the scalp which keeps our scalp healthy.
Ripe mangoes hold large amounts of beta carotene and are even rich in Vitamin E, which improves circulation to the scalp by enhancing oxygen uptake.
Tomatoes are rich in lycopene. Lycopene is an essential antioxidant which helps maintain the collagen on the body. This, in turn, is good for nourishing the hair and promotes shiny and healthy hair.
Walnuts are the only nuts which contain a significant amount of omega-3 fatty acids. They are also rich in biotin and Vitamin E, which protects our cells from DNA damage. It provides an effective shield against harsh sun rays. Too little biotin can lead to hair loss. Walnuts also have copper minerals which help to maintain the natural color of the hair.
The healthy foods for a healthy hair is needed to keep our hair healthy, the nutrients contained in all of these 18 science backed healthy foods for a healthy hair are proven to have what it takes to guarantee you a healthy hair. Add these healthy foods to your diet to maintain a healthy hair growth.