Good nutrition is extremely important for healthy hair growth. It is one of the first things that you should work on when suffering from hair loss, excessive hair damage or slow hair growth.
Hair is a fast-growing tissue and what you eat can make a big difference in how your hair grows. For healthy hair growth, a variety of nutrients are required, including vitamins A, C, E, B5, B6 and B12, as well as iron, zinc, protein, essential fatty acids, silica, sulfur and germanium.
You can spend a lot of money on hair care products. But the best way to prevent hair loss and improve your hair’s appearance is to keep a close eye on what you eat. There are certain superfoods that can encourage hair growth and solve the problem of hair loss.
Here are the top 10 superfoods to prevent hair loss.
Protein is a primary constituent of hair, so you need to eat protein-based foods like eggs to keep your hair healthy. In addition to protein, eggs are a good source of biotin and other B vitamins that help control hair loss. The protein present in eggs is considered high quality protein and is excellent for hair growth and hair strength.
For maximum benefits, eat both the egg white and yolk. Egg white, in particular has a protein that encourages protein absorption in the body. Try to eat one egg daily or every other day. You can eat scrambled, fried or boiled eggs, depending on your preference.
Salmon is a type of fatty fish that is good for your brain, your blood vessels, your skin and also your hair. Salmon is an excellent source of omega-3 fatty acids that promote hair growth.
It also contains a good amount of protein along with B vitamins, including B12, and other vitamins and minerals. All these nutrients are essential to enjoy proper hair growth and to solve problems like dry hair, excessive hair loss and so on.
To prevent hair loss, it is essential to eat salmon at least twice a week in order to reap the benefits. You can eat grilled, smoked or baked salmon. Other fatty fish that you can eat to prevent hair loss are herring, sardines, trout and mackerel.
The body needs protein to produce quality hair. Beef contains a good amount of protein along with B vitamins, iron and zinc.
Lean beef can be eaten two or three times a week for optimal hair growth. For best results, try to eat fresh beef instead of the canned version. You can enjoy beef in soups, salads or as a main dish. If you do not like the taste of beef, you can opt for other lean meats like bison, pork and lamb to encourage hair growth.
Note: If you have high cholesterol, other sources of protein may be more appropriate and have less impact on your cholesterol levels.
Beans are a great low-calorie source of protein, fiber, B vitamins, vitamin C, zinc and minerals, which are essential for hair growth. Beans also contain a good amount of iron that is necessary to prevent hair loss.
To give your hair the much-needed nutrients for better hair growth, eat different types of fresh or dried beans including kidney beans, black beans, navy beans, pinto beans, chickpeas and soybeans. Beans can be added to salads, casseroles and side dishes. Beans can also be pureed into dips and spreads.
5. Sunflower Seeds
Sunflower seeds contain plenty of hair loss preventing nutrients including protein, zinc, selenium, biotin, potassium, copper, iron, B vitamins, vitamin E, magnesium and calcium. They are also high in omega-6 fatty acids.
You can eat a handful of raw sunflower seeds to encourage healthy hair growth. You can also sprinkle some sunflower seeds on salads and steamed vegetables, or mix them into baked dishes. Avoid eating them in excess, though because of their high calorie and fat content.
Nuts contain a wide variety of nutrients including protein, vitamins, minerals, healthy fats and phytochemicals that are essential for solving the problem of hair loss as well as dull hair.
In fact, eating nuts regularly will keep your hair healthy for years. You can include different types of nuts like almonds, peanuts, walnuts and cashews in your diet. There is no need to eat huge amount of nuts to enjoy proper hair growth. Simply eat a handful of nuts, preferably soaked overnight in water, or add some in your salad, pasta or dessert.
The nutritional profile of spinach makes it an excellent superfood for anyone longing for lovely locks. Spinach contains a good amount of nutrients and antioxidants. This green leafy vegetable is a good source of vitamins B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids that are required for healthy hair growth.
You can drink a glass of spinach juice, try spinach soup, make a plate of spinach salad or make a dish with spinach. Along with spinach, you must also eat other green vegetables, such as broccoli, cabbage and Swiss chard, to prevent hair loss.
Oats contain a good amount of B vitamins, zinc, protein and copper, which are some of the most important nutrients for preventing hair loss. It also contains important minerals for hair growth, such as potassium, phosphorus, magnesium and iron.
Eating a bowl of oatmeal for breakfast is a great way to start a day. You can also enjoy snacks made of oats. If you like to include oats in your salad, soak them for several hours to improve the nutritional value.
Carrots contain a good amount of beta-carotene, an important nutrient that promotes healthy hair. Also, the vitamin A present in carrots helps in producing healthy sebum for the scalp.
Carrots can be taken in many forms. The best is of course in the form of juice, which can be mixed with a little lemon juice to make it taste better. A glass of carrot juice in the morning is a great way to start the day. You can also eat carrots as a snack, include them in soup and salads, or a healthy side dish of steamed carrots.
10. Sweet Potatoes
You can easily prevent hair loss by regularly consuming sweet potatoes. They are packed with beta-carotene, which your body converts to vitamin A.
Vitamin A promotes the growth of healthy cells and tissues, including hair and the scalp. Sweet potatoes also contain plenty of vitamin C, copper, iron and protein.
You can eat boiled or baked sweet potatoes, depending upon how you like them.
The superfoods listed above are not only bursting with nutrients that help strengthen hair follicles, but they also help prevent hair loss. So, when suffering from hair loss, follow a diet rich in these superfoods to control the problem and also help increase your hair growth rate.
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