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Unprocessed, natural food sources are the best places to look for essential vitamins and nutrients in hair growth. Nuts and seeds are rich in vitamin E, vitamin B, zinc, and healthy fats. Just one ounce (23 almonds) provides 7.3 milligrams of vitamin E, 48% of your daily requirement. Some studies suggest vitamin E may promote hair health by protecting hair follicle cells against oxidative damage. Foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins aid hair growth. Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients.
Eat a Balanced Diet
Not to mention, you’ll get a nice dose of calcium at 282 mg, which plays a role in keeping hair healthy, but many women start to lack past age 49, research shows. Eat on its own with vitamin C-rich berries, throw into protein smoothies, or make a healthier dip and skip the sour cream. If you’re a meat-eater, you’ll be hard-pressed to find a more lock-loving menu addition than lean red meat. “Grass-fed beef is rich in iron and omega-3 fatty acids, both of which can help thicken hair and make it healthier and more luxurious,” says Dr. Youn.
More on Hair Loss
Studies also suggest omega-3s may benefit hair thickness and growth, says Nikkel. For vegans and vegetarians, chia seeds are a great plant-based source of these fatty acids. Spinach is a leafy green vegetable that is a good source of iron, vitamin A, and vitamin C, says Dr. Camp. “Vitamin C is an antioxidant that can neutralize the effects of free oxygen radicals on hair, which can cause oxidative stress, which can affect hair growth,” he says. But if you’ve ruled out more serious conditions and simply want to boost volume and amp up shine, what you put on your plate matters.
Iron-Fortified Cereal to Prevent Loss
If you’re not getting certain nutrients from food, you might see the effects in your hair. “Men need around 11 milligrams of zinc daily for optimal hair growth,” says Yawitz. “You can get all the zinc you need in a day by eating just two medium oysters at your next dinner party.” We don’t know about you, but you don’t need to give us an excuse to eat more oysters. “Most adults can get all the omega-3 fatty acids they need by eating just two servings of salmon weekly,” says Yawitz. An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth. Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health.
Hair Loss Prevention: 22 Things You Can Do to Stop Hair Loss - Healthline
Hair Loss Prevention: 22 Things You Can Do to Stop Hair Loss.
Posted: Thu, 25 Apr 2024 16:18:45 GMT [source]
When people talk about hair strengthening, they usually refer to the texture of the hair shaft, which is the visible part outside your skin. Elevated levels of the stress hormone cortisol have also been observed in people with hair loss disorders, such as androgenetic alopecia. Like citrus, papaya is filled with hair-perfecting vitamin C, which protects collagen. St. Surin-Lord also calls out the fact that papaya is high in fiber and carotenoids, which aid in scalp health. Certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids. Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth.
Guava to Prevent Breakage
Many health organizations recommend eating two servings of fish per week, and salmon is a delicious and versatile option you’ll want to add to your grocery list. If you don't eat seafood, talk with your healthcare provider to see if taking a supplement is the right plan for you. Omega-3s are also found in some nuts and seeds, such as flaxseeds, but it's in a different form.
Grow With Greek Yogurt
Eggs are also rich in a B vitamin called biotin that helps hair grow. One study suggests that for people with a biotin deficiency, taking a biotin supplement may prevent hair loss. Oysters are a good source of zinc, a mineral that supports the hair growth cycle. Some research has shown that a zinc deficiency can lead to hair loss. Eating just two medium oysters can provide enough zinc to meet your daily needs. Strawberries, blueberries, raspberries, and blackberries are all loaded with antioxidants, like vitamin C, that protect cells from damage.
Hair loss or drastic hair health changes could be a symptom of an internal disease, like an under-active thyroid, a liver issue, or an autoimmune condition like lupus. Eggs are not just a great source of protein, but contain lots of biotin and L-cysteine. “L-cysteine contributes to the formation of disulfide bonds within the hair’s protein structure, which helps to maintain the hair’s strength and integrity,” Dr. Penzi says. Red, green, yellow, or orange—whatever color you prefer, add bell peppers to your plate for a dose of extra hair-supporting nutrients. Specifically, some find that saw palmetto supplements help prevent and even partially reverse hair loss.
Eggs
Brigitt is a writer, editor and craft stylist with nearly 15 years of experience. She specializes in lifestyle topics, including home, health, parenting, beauty, style, food, entertaining, travel and weddings. She has written for Glamour, People, Good Housekeeping, Women's Health, Real Simple, Martha Stewart, Apartment Therapy, The Spruce, and more. Mounting scientific evidence is showing that you can eat your way to stronger, thicker, and shinier hair. Vitamin D3 deficiency is a common issue globally, and it influences your hair, among other health concerns, according to Gaunitz.
"You should never rub aggressively with a towel, as that can cause breakage and tangles," Hurtado says. "It's best to squeeze out excess water using a microfiber towel, which is gentle on the hair. It also helps reduce frizz and tangles." If these don’t work, speak with a healthcare professional about other options.
Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes. See experts’ top foods for hair growth ahead, and get ready to go grocery shopping. Wheeler says to incorporate this tropical fruit into your diet for your hair health. “Mangos are high in vitamin A which can assist with cell growth and scalp health."
“Salmon is a great source of omega fatty acids and protein plus B and D vitamins and selenium,” Dr. Murphy-Rose explains. Vitamin D also plays a role in hair production and can help create new hair follicles, according to Dr. Henry. As you can see from this list, eating seafood is good for your hair, even the kind that comes in tine.
While all berries will offer these hair health benefits, raspberries, blackberries, and blueberries are among the most antioxidant-rich, making them especially excellent choices. Potential deficiencies linked to hair health include vitamins B12, D, E, A, and biotin, riboflavin, folate, zinc, and iron. Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth. Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. You’ll want to be sure that you’re getting the recommended amounts of zinc and copper from a variety of foods.
They also provide a variety of B vitamins, zinc, and essential fatty acids. Deficiency in any of these nutrients may contribute to hair loss (1). Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair (11). Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency (3).
Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example. The foods people eat have an impact on the growth, strength, and volume of their hair. Bell peppers are chock full of vitamins C and A and biotin, essential for keeping hair healthy. Bell peppers come in various colors, including red, yellow, green, and orange.
They're extremely versatile to prepare—cook them in an air fryer and shred for fish tacos, or cook a few filets in the oven and serve over a bed of spiced lentils. According to Meryl Pritchard, holistic nutritionist and creator of Kore Kitchen, B vitamins are excellent for hair growth. "B vitamins like biotin and niacin stimulate hair growth and help keep it healthy and nourished," she says.
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