If you are facing hair loss more than usual and started noticing that your hairline is receding. Then probably you should look into your diet as an unhealthy diet could be the reason for your hair fall. When it comes to hair growth tips apart from a great hair care routine, eating healthy is also necessary. The benefits of eating clean and healthy are endless. It is not only beneficial for good skin and overall physical health but also plays a pivotal role in promoting hair growth and hair fall control. Since our hair follicles take nutrition from the bloodstream, therefore, it is necessary to take a well-balanced, nutrient-rich food for healthy hair.
Here is the list of the fourteen best foods for healthy hair
Spinach is a superfood that is rich in vitamin A, C, folate, and iron that not only strengthens hair but also promotes its growth. Iron present in spinach plays a pivotal role in promoting oxygenation to hair follicles and vitamin A and C help in sebum production, which keeps hair shiny and healthy. Include spinach in your sandwich or make a nice sabzi out of it if you want to promote healthy hair growth.
Amla or Indian gooseberry tops the list of food for healthy hair in India. It is loaded with antioxidants that promote hair growth and prevent premature graying of hair. It also helps in tackling any scalp infection and dandruff. You can incorporate amla juice into your diet.
3. Sweet potatoes
Sweet potatoes are loaded with vitamin A (beta-carotene) which aids in the production of sebum. Sebum helps in maintaining the scalp healthy, hence keeping your hair shiny and lustrous. Sweet potatoes also contain biotin, which prevents any sort of damage to hair from heat styling tools. You can munch on sweet potato next time if you feel that your hair is damaged.
Oats are not just loaded with dietary fibers but are also rich in nutrients such as zinc, and iron, which make them a great food for healthy hair. It also contains omega 6 fatty acids, which are also known as polyunsaturated fatty acids. These are necessary for maintaining healthy hair. You can have oats in the breakfast along with some fruits and nuts to make sure that your hair gets all the nutrients.
Carrots are not only great for your eyes but also a great source of vitamin A required by your hair. Vitamin A, present in carrots, is the best vitamin to strengthen hair by keeping your scalp and hair moisturized and shiny from roots to the tips. You can easily add carrots to your fried rice or you can simply make its juice.
Plain and unsweetened yogurt is best for your hair growth and your overall health. Yogurt is a great source of protein as well as rich in probiotics. Probiotics present in yogurt are great for gut health and promote the growth of good gut bacteria which helps in the absorption of nutrients in the body. It also contains vitamin B5 which prevents thinning of hair. You can eat yogurt with your lunch or you can make oatmeal with it.
Flax seeds are rich in omega 3 fatty acids which nourish the hair follicles that make your hair stronger and less prone to any damage. Flaxseeds also help in restoring the pH level of the scalp. You can add flax seeds as a topping in your oatmeal or salads.
Walnuts are loaded with minerals such as iron, zinc, copper, and magnesium. It also contains protein, biotin, vitamin E, and omega fatty acids. The omega fatty acids 3s, 6s, and 9s present in walnut strengthen hair follicles. It also contains selenium, which protects hair from sun damage. So next time make walnuts your go-to snacks.
9. Whole grains
Whole grains such as wheat, corn, bajra, and jowar are great sources of complex carbohydrates which are highly beneficial for your hair. Whole grain such as bajra is rich in vitamin E, B complex, niacin, and thiamine, which is the perfect vitamin food for hair growth. Whole grain also contains silica which is a predominant component in nails, hence you should eat for strong hairs and nails.
Whether it is fresh or frozen, strawberries are a great source of vitamin C which boosts collagen formation and prevents breakage of hair strands. It is also rich in antioxidants which strengthen hair follicles and promote hair growth. You can eat them whole or you can make a nice smoothie out of it.
When it comes to hair growth fruits, guava tops the list as it contains Vitamin C, which also acts as an antioxidant. Vitamin C boosts collagen formation, which prevents hair from breakage and keeps them strong. So when we say that guava is rich in vitamin C that means almost 377 mg in a single cup, which makes it a perfect fruit to prevent breakage of hair.
Chickpeas are loaded with protein, minerals, and vitamins which are essential for healthy hair growth. It contains Vitamins A and C, which prevent hair fall and reduce dandruff while promoting hair growth. You can make a nice chickpea salad for breakfast or dinner.
Pumpkin is loaded with vitamin A (beta-carotene), vitamin C, E, and zinc. It also contains vitamin B9 or folate which promotes hair growth by improving blood circulation to the scalp. It also has antioxidants that prevent premature loss of hair and any scalp infection. You can make a traditional sabzi of pumpkin or make a nice soup out of it.
14. Beans or Kidney beans (Rajma)
Beans are the best source of plant-based protein. It also contains folate, zinc, iron, and biotin, which is best for our hair. Kidney beans or rajma are a rich source of protein, folate, and essential fiber. It promotes the growth of thicker hairs, so if you feel that your hairs are thinner then you should take them into your diet. You can eat it as a traditional rajma chawal or you can toss them in a salad.
What you eat plays a huge effect on your hair. Hence, it is necessary to take a balanced meal with the necessary vitamins, minerals, and protein. If you think that your hair fall is caused due to lack of nutrients then you can add the above-mentioned food to your diet to prevent it.