Do you know that your hair grows at a consistent rate every day and every year? Generally speaking, hair grows around 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. The rate of hair growth depends on factors like age, health, genetics and diet. Amongst these factors, diet is one thing that is in our hands. Diet lacking in the right nutrients further leads to hair loss. Eating a balanced diet promotes healthy hair growth in almost all age groups of women.
What nutrition contributes to hair growth
Eggs are a rich source of the two nutrients that promote hair growth, protein and biotin. Hair follicles are mostly made of protein, so a diet rich in protein is essential. Keratin is the hair protein, and Biotin is essential for its production. Some consume additional biotin supplements, but consuming a balanced diet is sufficient for the hair’s biotin requirements. Other healthy nutrients like zinc, selenium are also available in eggs. Due to all this wide range of benefits, eggs are one of the best foods for optimal hair health
Berries are full of beneficial compounds and vitamins that may promote hair growth.
Berries are rich in vitamin C, which has strong anti-oxidant properties.
Anti-oxidants are available in the body naturally, and they protect the hair follicles from damage caused by free radicals in the body and the environment. Berries have one of the best anti-oxidant properties and Vitamin -C. Vitamin C helps in the production of collagen, which prevents the hair from becoming brittle and breaking. Vitamin C also helps in iron absorption and thus promotes a rich supply of blood to the hair roots.
Spinach is one of the healthy greens, and it’s the richest source of folic acid, iron, Vitamins A and C. Each one of them promotes hair growth. Vitamin A helps produce sebum, which is the oily substance that moisturizes the scalp. Iron helps the red blood cells to carry oxygen, which enhances the metabolism and aids hair growth and repair.
Fatty fish like salmon, herring, and mackerel are rich in omega-3 fatty acids linked to hair growth. Fatty fish also contains protein, selenium, vitamin D3 and B vitamins, which promote strong hair. Oysters are the best food source of zinc, which supports the hair repair cycle. Zinc deficiency promotes telogen effluvium, a common but reversible form of hair loss.
Sweet potatoes contain beta-carotene, which is converted into vitamin A, necessary for good hair health. A medium sweet potato provides your daily vitamin A needs more than four times.
Vitamin A speeds up the rate of hair growth, resulting in thicker hair and preventing other hair follicles from regressing.
Avocados are not only yummy but are also a source of healthy fats, vitamin E, which may promote hair growth. Healthy fats are the essential building blocks of your cells, and a deficiency in essential fatty acids has been linked to hair loss.
Vitamin E is a natural antioxidant that neutralizes free radicals. A study showed that people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months. Vitamin E also protects the scalp from stress and damage. If the scalp skin is damaged, it can result in poor hair quality and fewer hair follicles.
Nuts are tasty, convenient, and contain various nutrients that may promote hair growth.
Almonds provide 37% of your daily vitamin E needs, B vitamins, zinc and essential fatty acids. Nuts are easy to carry and convenient to eat since most can be consumed soaked or raw.
Seeds such as sunflower seeds, flaxseeds, chia seeds supplement the body with vitamin E, zinc and selenium, a wide variety of hair-healthy B vitamins, omega-3 fatty acids. As discussed above, all these micro and macronutrients promote robust hair growth. Seeds can be eaten as salad toppings, smoothies or just by roasting them.
The good thing about beans is that they are a plant-based source of protein, iron, biotin and folate. They are readily available and inexpensive and in a wide variety to choose from.
Spermidine is a compound in soybeans that promote hair growth. In a study conducted on 100 individuals, eating a spermidine-based nutritional supplement prolonged the anagen phase, which is the active hair growth phase. Longer is the anagen phase, the longer the hair will grow.
By now, it is evident that anything we eat affects the health of our hair. Any deficiency of vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids slow down hair growth or cause hair loss. But the good news is that many of these deficiencies can be corrected easily, inexpensive food products. Various delicacies can be prepared using the ingredients mentioned above to be excited to eat them. To know more about nutritional care for your hair, please contact Hair Sure International at 040- 42 02 02 02, 94 94 02 02 02 or firstname.lastname@example.org