- Fatty fish for Shine
Fish like salmon, mackerel, tuna, herring, sardines are packed with healthy omega-3 fatty acids. Healthy fatty-acids are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes. Your body can’t make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.
People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources e.g. walnuts; seeds, such as flaxseeds and chia seeds; flaxseed oil, soybean oil, and canola oil ; algae, such as spirulina.
- Greek Yogurt
Not only it is packed with protein, the building block of healthy locks. Greek yogurt also has vitamin B5 that helps with blood flow to your scalp and hair growth. Vitamin B5, also known as pantothenic acid and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.
- Spinach to Battle Brittle Hair
Dark green leafy vegetables such as kale and spinach are full of amazing nutrients. It is loaded with vitamin A, iron, beta carotene, folate, and vitamin C. These elements work together for a healthy scalp and hair. They keep your hair moisturized so it doesn’t break.
- Guava to prevent breakage
Guava is packed with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount.
- Iron-rich food to prevent Loss
Getting too little iron in our diet can lead to hair loss. Consume food with this important nutrient in red meat e.g. beef, organ meats like liver, shellfish, dark leafy greens, fortified cereal, grains, and pastas, soybeans and lentils.
- Lean meat for hair thickness
Protein deficiency may stunt hair growth. With a stunted growth coupled with older hair falling out, then the obvious result is hair loss. Get good protein from lean meat, like chicken or turkey, which have less saturated fat than sources like beef and pork.
- Sweet potatoes to fight lacklustre hair
Sweet potatoes are packed with beta-carotene, an anti-oxidant. Our body turns beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in our scalps to make an oily fluid called sebum that keeps hair from drying out. Food that are rich in beta-carotene are carrots, pumpkin, cantaloupe, and mangoes.
- Cinnamon for improved blood circulation
Cinnamon helps with blood circulation. Bear in mind that good circulation of blood brings oxygen and nutrients to your hair follicles. Add this spice on your food or sprinkle it your coffee not just for the enhanced taste but also for the health and beauty benefits.
- Eggs for hair growth
Eggs are a good source of biotin, a mineral that may help boost hair growth. Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D, and certain minerals. Examples of other foods that contain biotin: meat, including fish; nuts; seeds; some vegetables, such as sweet potatoes, spinach, and broccoli.
- Oysters for fullness
Oysters are rich in zinc. Zinc deficiency can cause hair loss even in your eyelashes. Cells that build hair rely on zinc to help them work their hardest. Other food sources with zinc include red meat, poultry, beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.
Brazil nuts for boosting growth
Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth. The recommended upper limit for selenium in adults is 400 mcg. One brazil nut offers 68–91 mcg, hence daily intake of four Brazil nuts would suffice. Other foods that contain selenium include: seafoods, organ meats are the richest food sources of selenium. Other sources include muscle meats, cereals and other grains, and dairy products.
- Beans and lentils for L-lysine sources
L-lysine may help promote regular hair growth and prevent hair loss. L-lysine also presents in the hair’s root, and it is responsible for the shape and volume of the hair.
People can take L-lysine supplements. It also exists in the following foods: meat, eggs, beans, nuts, spirulina.
