I bet you didn’t know that your hair is the second fastest growing tissue in your body! But on average you also lose 100,000-150,000 strands of hair a day! As you grow older your hair might become thinner, less silky and grow slower. There are multiple factors that play a part in your hair health and growth. But the one factor we can control is our diet! Including the right foods in your eating routine can transform your hair for the better.
Here are 10 Foods and How They Affect Your Hair
Eating spinach in your diet has always had a good rep for great health benefits. That is because spinach is packed with vitamin C, vitamin A, iron and beta carotene. These nutrients also play a really big role when it comes to your hair. These vitamins maintain the moisture in your hair preventing breakage, as well as keeping your scalp and skin healthy.
Not eating enough protein can actually halt hair growth. Since lack of protein can lessen hair growth and older hairs naturally fall out, not having the right amount of protein in your diet can lead to having hair loss. To get protein in your diet try to eat enough meat, from red meat to chicken to turkey all of them are great sources that are high in protein!
Similar to spinach sweet potatoes contain tons of beta carotene and vitamin A. This antioxidant protects your hair from becoming dry and dull. It also aids your scalp in producing natural oils that help your hair stay moisturized AKA shinier and silkier. If you feel like your hair is dry then it is a good idea to eat more sweet potatoes. You can also eat pumpkin, carrots, and mangoes since these foods are also high in beta carotene.
Eggs are rich in nutrients that are aid in hair growth and health! These vitamins are vitamin A, D, B12 and B, also known as biotin which helps hair grow! It also is rich in protein and iron. By eating 2 eggs a day you are getting a lot of the nutrients you need for your hair health. Any lack of these vitamins and nutrients can lead to hair loss. So prepare yourself a healthy breakfast with eggs to start your day off right.
Salmon and fish like sardines, and mackerel contain omega-3 fatty acids. Since our bodies don’t make this healthy fat on its own it's important to get it through our food. Omega-3 helps keep your hair stronger and fuller. Those who have a higher source of omega-3 in their diet reported having promoted hair growth. If you don’t like fish you can always grab a supplement for omega-3 instead.
Seeds like sunflower, flax and chia have a ton of amazing nutritional value with a minimal amount of calories. These seeds include vitamin E, vitamin B, zinc, and omega-3s. All of these nutrients are important when it comes to providing for healthy and strong hair. Buying a mix of these seeds and adding them over your favorite salads or food dishes can enhance not only your diet but also your hair health!
Nuts contain vitamin E, B, and zinc which are good for not only hair health but also reducing inflammation. Having a handful of almonds in the morning can give you a good percent of your total vitamin E needs. These nutrients are known to promote hair growth and fullness and can be a super tasty snack to add to your day.
Avocados contain healthy fats and a good amount of biotin. Having more avocado in your diet can aid in hair loss, and damaged skin on the scalp. Having a deficiency of the fatty acid in avocado has been linked to having thinner hair. So try out your favorite recipes for a yummy avocado toast and see the benefits that it will have on your hair growth!
Berries hold strong antioxidants that promote hair growth. These antioxidants also protect hair from damaging molecules. The nutrients in berries are known to strengthen your hair and prevent it from breakage. Strawberries, blueberries or raspberries can do the trick! You can add them to your yogurt (which also has hair benefits) for a tasty and healthy breakfast!
Unsweetened plain Greek yogurt contains tons of protein, which is super important when it comes to getting luscious hair. Plus as we mentioned above you can create a super yummy breakfast or smoothie mix with berries that also contain amazing hair antioxidant benefits. Yogurt also helps with blood flow to your scalp which aids hair growth. It also has vitamin B5 which prevents hair thinning and hair loss. When choosing your yogurt it's important to choose an unsweetened one with brands that have five strains of bacterial cultures.
So what are you waiting for? Go make some yummy recipes with these key ingredients and eat your way to healthier, fuller and longer hair!