Introducing The Top Foods For The Hair Growth – Part 1

The health of the hair greatly depends on the food intake of the person. Know all about the healthy foods and the effects they have on the health of the hair. Make sure you have a nutritious and healthy diet. 

Introducing The Top Foods For The Hair Growth – Part 1

Healthy Hair And Skin 

In keeping the skin and hair healthy, diet plays an important role. With an impact on the growth, strength, and volume of their hair, are the foods people eat. 

The key to healthy hair growth lies in improving the health of the scalp and hair follicles, as hair grows from the roots. 

To promote hair growth the article looks at the best foods and nutrients. 

How Does Diet Impact Hair Growth?

Supporting and improving hair growth are certain nutrients. 

The follicles are constantly creating new hairs from the nutrients in the body as the hair is continuously growing and being replaced. 

How their hair grows and its quality is affected by the food the people eat. Especially important for strong, healthy hair are certain proteins, fats, vitamins, and minerals. 

Boosting nail and skin health is done by eating a varied, nutritious diet also. In people who previously had vitamin or nutrient deficiencies, the changes will be most noticeable. In terms of hair growth, it may take a while to see positive results. 

People lose 50-100 hairs each day as estimated by the American Academy of Dermatology. New hairs regrow from the same follicles shortly afterward. Per year, head hair usually grows around 6 inches. 

Here we look at the key nutrients for hair growth and the foods that contain them in the following section. 

1. Eggs

A mineral that may help boost hair is biotin that is found in good amounts in eggs.

Two symptoms of a biotin deficiency are thinning hair and a loss of body hair. Rashes around the face and anus, skin infections, and brittle nails are the other symptoms. It is also found that biotin deficiencies are rare. 

Containing biotin comes many dietary supplements for hair growth. It is observed that there is little scientific evidence for biotin improving hair, skin, or nail health. 

Here are the examples of the foods that contain biotin:

  • Meat, including fish
  • Nuts
  • Seeds
  • Some vegetables, as those of sweet potatoes, spinach, and broccoli

Including L-lysine, vitamin D, and certain minerals, eggs also contain other compounds that can boost hair growth. 

2. Brazil Nuts

An excellent source of selenium a mineral that may help boost hair growth are brazil nuts. 

Selenium is involved in creating hair as authors of a scientific review noted. After receiving trace elements from the blood, the report says that newly forming hair takes up selenium. 

Along with nausea, skin rashes, and nervous system problems, too much selenium can cause brittle hair and hair loss. 

In adults, the recommended upper limit for selenium is 400 micrograms. 

As one brazil nut offers 68 -91 mcg, people may wish to limit their intake to around four Brazil nut per day where Brazil nuts are very rich in selenium. 

Varying with geographic location and soil content are the selenium concentrations in plant-based foods. 

Here are the other foods that contain selenium include:

  • Meat, including liver and fish
  • Eggs
  • Milk and other dairy products
  • Breads and cereals

3. Fatty Fish

In their diet, a person should include a healthful source of fatty acids.

Omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes, where healthful fats are an important part of every diet. 

It can boost hair health as fish can be good sources of omega-3s as well as vitamin D.

Lowering the risk of heart attack and stroke, eating fatty fish helps keep the heart-healthy, and additionally, those who eat fish have reduced risk of various chronic diseases. 

Boosting hair growth by increasing the activity of certain proteins in the body researchers found that fish oil extract contains docosahexaenoic acid an omega-3 fatty acid in a 2018 animal study.

Though the researchers noted that it did not specifically promote hair growth a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss. 

Here is the list of the richest fish sources of omega-3 fatty acids:

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Sardines

For those who follow a vegetarian or vegan diet, they can get omega-3 from the following plant-based sources. 

  • Walnuts
  • Seeds, such as flaxseeds and chia seeds
  • Flaxseed oil, soybean oil, and canola oil
  • Algae, such as spirulina
  • Fortified foods

To Be Continued

The list is unending but the nutrient-rich foods are very less making it easily observed in case of the hair growth regime. We discuss more of the foods rich enough to boost hair growth, as well as the effects they have on the health of your hair, skin, and nails. 

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