Foods for healthy hair!!!

What you eat affect the health of your hair. A lack of the right nutrients, including vitamins A.C.D, and E, zinc, B Vitamins, iron, biotin, protein, and essential fatty acids may slow down hair growth or even cause hair loss.

Many people may crave for a healthy hair, especially as they grow older. However, how fast it grows and how healthy it is dependent on many factors including age, overall health, genetics, environmental exposure, medication, and diet. Although you can’t change some factors like age and genetics, one factor you can surely control is your diet. A healthy diet can help your hair stay strong and shiny. Some of the best foods for hair growth are foods that have high nutritional value.

1. Essential fatty acids:

· Salmon for shine:

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. They help protect you from disease, omega-3s also play a key role in the health of your skin, hair, and nails and keep it shiny and full.

NB: Your body can’t make these healthy fats, so you must get them from food or supplements.

Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.

You should eat some of these foods, which are rich in omega-3 every day.

· Salmon, tuna, mackerel, and other fatty fish.

· Flaxseed oil, flaxseeds, chia seeds, canola oil.

· Soybeans, tofu, and cruciferous.

· Vegetables (broccoli, cauliflower, Brussel sprouts)

2. Vitamin A:

Spinach to brittle, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. This work together for a healthy scalp and mane. They keep your hair moisturized so that it doesn’t break.

Sweet potatoes to fight dull locks. Sweet potatoes are filled with a good-for-you antioxidant called beta carotene into vitamin A, helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out.

NB: A deficiency can cause hair loss. However, too much vitamin A can also cause hair loss as well.

3. Vitamin C:

The body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.

Vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss.

· Guavas are rich in vitamin C; it protects your hair from breaking.

· Berries are loaded with beneficial compounds and vitamins that may support hair growth. This includes vitamin C, which has strong antioxidants can help protect hair follicles against damage from harmful molecules called free radicals.

4. Proteins:

• Proteins are also needed for keeping your hair healthy. If you failed to get enough of protein the hair growth stops, and older hairs fall out, resulting in hair loss. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

Lean meats like fish and chicken, eggs, and soy products are good sources. Eat one serving every day.

· Lean poultry for thickness.

5. Iron:

Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.

· Iron-fortified cereal to prevent loss.

6. Zinc:

Oysters promotes fullness of the hair: oysters are rich in zinc. Lack of zinc in your diet you may have hair loss- even in your eyelashes cells that build hair rely on zinc.

7. B vitamins:

Vitamins B6, B12, and folic acid are also important to your hair. Foods with B6 include bananas, potatoes, (both white and sweet) and spinach. Major sources of B12 include meat, poultry, fish, and dairy products.

You can get folic acid with plenty of fresh fruits and vegetables, especially citrus fruits, and tomatoes. Whole grain and fortified-grain products., beans, and lentils also have it.

Biotin:

Biotin is essential for production of hair protein called keratin. Research has also shown that consuming more than enough biotin can help improve hair growth in people with biotin deficiency.

Fun fact: Biotin also helps strengthen brittle fingernails.

Eating a balanced diet that is rich in these vitamins and minerals may help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.

Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.