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  5. 10 Foods For Healthy Hair Recommended By Experts

The power of eating clean is vast. Besides offering you a healthy body and glowing skin, it aids in strengthening your hair follicles. This means, the dream volume and lustre you’ve always wanted for your hair is achievable through food.

Dr. Zeel Gandhi, hair care expert at SkinKraft, says, “A balanced diet is the most important thing when it comes to healthy and beautiful hair.” If you’re someone who sincerely follows the best hair care regimen, but are still experiencing hair loss, you have probably not been eating the right foods.

So, get closer to your hair goals by reading about the foods packed with vitamins and minerals that should make it to your diet.

Foods For Hair Growth

1. Eggs

Eggs are abundant in protein and biotin. Your hair is made up of structural protein called keratin [1]. Lack of protein in the diet can lead to hair loss [2].

The biotin [3] in the eggs help break down protein into amino acids [4], which are the building blocks of your hair. Eggs also contain essential elements like zinc and vitamin A. So, egg whites, scrambled eggs, egg sandwich, just bring it on!

2. Spinach

Spinach contains vitamin A that is needed for the production of sebum [5] or oil on your scalp. An excess of sebum can cause an oily scalp, while the lack of sebum can cause dry scalp. To keep the oil production in check, up your spinach intake.

Spinach also contains other nutrients like vitamin E, C, biotin and iron. Iron is an essential mineral that supplies oxygen to your hair follicles. According to some studies, iron deficiency is linked to baldness [6].

3. Sweet Potato

Sweet potatoes are rich in vitamin A [7], which is essential for sebum production on the scalp. They also contain biotin, which lets the hair use protein for growth.

Biotin is also known to reverse the damage caused by heat styling methods like straightening, curling and blow drying. So, the next time your hair feels frizzy, grab a few sweet potatoes and munch on.

4. Blueberries

Blueberries contain vitamin C that stimulates the production of collagen [8] - an important protein forming the hair structure. They also contain antioxidants [9] that fight free radicals. Free radicals are atoms or molecules having an unpaired electron.

Free radicals are formed when your body is exposed to external aggressors like sunlight, smoking, stress and pollution. When free radicals go haywire, they cause damage throughout the body including the scalp and hair[2].

5. Salmon

Salmon is a type of fatty fish that is full of omega-3 fatty acids. Omega-3 fats are linked to hair density. A study found that taking omega-3 supplements reduced hair fall and promoted hair density [10].

Salmon also contains selenium, biotin, vitamin D3 and vitamin B, all of which promote hair growth and add shine to your hair.

6. Yogurt

Unsweetened yogurt is not only full of protein, but also rich in probiotics. Probiotics are good bacteria that help absorb nutrients in your body.

Yogurt also contains vitamin B5, or pantothenic acid [11] that may help with hair thinning issues. Now that you know the importance of yogurt in hair growth, stock up some yogurt containers in your fridge.

7. Meat

Meat is a high source of protein and to reiterate, protein is all you need to feed your hair strands well. Avoiding protein in the name of crash diets can have a detrimental affect on your hair and make your hair strands enter the shedding phase prematurely.

Red meat is a great source of iron. It has ferritin [12], which stores iron and helps in making hair cell proteins.

8. Walnuts

Walnuts are infused with the goodness of protein, biotin, copper, vitamin E and omega fatty acids. The omega 3s, omega 6s, omega 9s in the walnuts contribute towards strengthening hair follicles.

Selenium [13] is often associated with hair loss. Walnuts are a rich source of selenium, which protect your hair from sun damage. So, why not make them your snack on the go?

9. Pumpkin

Pumpkin has vitamin A, iron, vitamin C, vitamin E and zinc in good amounts. Pumpkin contains vitamin B9 or folate [14] that helps in hair growth by improving blood circulation on the scalp.

Pumpkins also contain antioxidants that fight premature loss of hair. Pumpkin is also known to keep scalp infections at bay. So, when are you making pumpkin your BFF?

10. Flax Seeds

Flax seeds are the newbies in healthy diets. They are loaded with polyunsaturated fatty acids that keep scalp dryness away. Whether you sprinkle them on yogurt or add them to your smoothie, it is your choice. But make sure you don't miss out on flax seeds.

Wrapping Up

So, whether you are a vegetarian, non-vegetarian or an eggetarian, make sure you are getting your daily intake of protein, vitamins and minerals. If you feel a lack of nutrients is impairing your hair growth, it is time to add the above-mentioned foods to your diet. They can help in restoring hair loss from childbirth, thyroid, stress, dandruff and pollution. If you have noticed unusual and sudden hair loss recently, consult your dermatologist. Happy eating!

Begin By Knowing Your Skin

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