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healthy hair food

10 Best Foods For Hair Growth

Hair is considered to be the most beautiful part of the body, representing the whole personality and also the part prone to many problems. Healthy and strong hair is not everyone's forte and people have to struggle a lot for strong and healthy hair, especially as they grow older. The strength of our hair depends on many factors such as age and genetics, use of cosmetics, chemical based hair products while the most important factor which influences the growth of hair is consuming the right diet which can overcome problems occurring due to genetics etc. Our hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. It depends on factors like age, health, genetics and diet.Consuming a balanced diet with the right nutrients can help promote hair growth, especially if one is experiencing hair loss due to poor nutrition or genetic problems etc. Here we've come with a list of 10 best foods which lead to hair growth and help to strengthen the scalp, hair growth follicles etc. 



Eggs are one of the most hair friendly food products which gives direct nutrition to the hair not only through consumption in diet but also by using it as a hair product. Eggs are a great source of protein and biotin, two nutrients that boost and promote hair growth instantly. Eating adequate protein is important for hair growth because hair follicles are made mostly of protein. A lack of protein in the diet leads to hair loss. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Therefore eggs should be consumed for preventing the loss and deficiency of protein and biotin in the body which can lead to hair loss and further hair problems.


Spinach is a green leafy vegetable which has been very evidently been good for providing nutrition to the hair. It is loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy. A cup of spinach provides up to 50% of your daily vitamin A needs. The deficiency of Vitamin A can lead to thinning of the hair roots which leads to untimely total hair loss. Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair.


Omega 3 Fatty acids have the essential nutrients that may promote hair growth.Some varieties of fish are excellent sources of omega-3 fatty acids and have been linked to hair growth. Studies show that consumption of omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density in many women. Salmon is one such fish which provides the acid and helps in  significantly reducing hair loss and increases hair growth in women with thinning hair. 


Avocados are considered a superfood as they are delicious, nutritious and a great source of healthy fats. They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado provides 21% of our daily vitamin E needs. Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals. In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months. Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles


Beans are a great plant-based source of protein, which is essential to hair growth. Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs. They also provide many other hair-healthy nutrients, including iron, biotin and folate. On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.


Flax seeds are full of polyunsaturated fatty acids that can help nourish your scalp and prevent dryness. Sprinkle ground flax seeds on your yogurt, add some to your smoothie, or create your own flax egg to substitute a real egg in any baked goods recipes. Add one tablespoon ground flax seeds to three tablespoons of water and let sit for about five minutes to thicken; this is a vegan one-to-one swap for a regular egg.


Blueberries contain vitamin C that stimulates the production of collagen which is an important protein forming the hair structure. They also contain antioxidants that fight free radicals. Free radicals are atoms or molecules having an unpaired electron. Free radicals are formed when your body is exposed to external aggressors like sunlight, smoking, stress and pollution. When free radicals go haywire, they cause damage throughout the body including the scalp and hair. 


Pumpkin has vitamin A, iron, vitamin C, vitamin E and zinc in good amounts. Pumpkin contains vitamin B9 or folate that helps in hair growth by improving blood circulation on the scalp. Pumpkins also contain antioxidants that fight premature loss of hair. Pumpkin is also known to keep scalp infections aloof. 


Chia seeds can be considered a super seed which is not only used to lose weight but also helps in a plethora of problems such as type 2 diabetes etc. If you are a vegan looking for a rich source of vegan omega 3 fatty acids chia seeds are the best option. Chia seeds are full of omega-3 fatty acids and fiber and antioxidants. This nutritional powerhouse is considered a complete protein, containing 20% more protein than soybeans, and can help promote beautiful and luscious locks. These tiny, shelf-stable seeds can be added to cereal, smoothies, puddings, and even as a heart-healthy boost in baked goods.


A bowl of Greek yogurt contains tons of protein which is the building block for strong hair. Greek yogurt is very versatile and can be incorporated into a filling breakfast or savory fare like dips and condiments. The greatest attribute of yogurt is its probiotics, which are the good bacteria that help your body absorb nutrients. One should choose the Greek Yogurt that has five strains or more of bacterial cultures per 6-ounce serving since it would be more capable of giving appropriate proteins to the body for proper hair growth. 


Diet is one of the most important deciding factors when we talk of hair growth and hair related problems such as hair fall, dandruff, split ends, dry hair etc. By inculcating the proper balanced diet in our daily meal we can get the essential nutrients for our hair needs. 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. Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. If you think you’re lacking any of these nutrients in your food chain which is leading to hair problems, try adding some of the above foods to your diet and you will definitely gain the gorgeous hair locks people wish for. 

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