Many people want strong, healthy hair, especially in old age.
Interestingly, your hair grows about 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. How fast it grows depends on factors such as age, health, genetics, and diet.
You can't change factors like age or genetics, but diet is one of the things that you can control. In fact, a diet that is lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can promote hair growth, especially if you are experiencing hair loss due to malnutrition.
1. egg:
Eggs are an excellent source of protein and biotin, two nutrients that can promote hair growth.
Adequate protein intake is important for hair growth, as hair follicles are mostly made up of protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin. Therefore, biotin supplements for hair growth are widely sold. Studies have also shown that consuming more biotin can help improve hair growth in people who are biotin deficient.
2. berry:
Berry contains beneficial compounds and vitamins that can promote hair growth.
It contains vitamin C, which has powerful antioxidant properties.
Antioxidants protect the hair follicles from damage caused by harmful molecules called free radicals. These molecules are naturally present in the body and in the environment.
3. Spinach:
Spinach is a healthy green vegetable that is rich in beneficial nutrients like folic acid, iron, and vitamins A and C. All of these can promote hair growth.
Vitamin A helps with sebum production. This oily substance moisturizes the scalp and keeps hair healthy.
4. Oily fish:
Oily fish like salmon, herring, and mackerel contain nutrients that can promote hair growth.
They are an excellent source of the omega-3 fatty acids that are linked to hair growth.
A study of 120 women found that taking supplements containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair density.
5. Sweet potato:
Sweet potatoes are an excellent source of beta carotene. The body converts this compound into vitamin A. This leads to healthy hair.
Medium-sized sweet potatoes (approx. 114 grams) contain enough beta-carotene to more than four times the daily requirement of vitamin A. cover up
6. Avocado:
Avocado is a great source of delicious, nutritious, and healthy fats.
They're also an excellent source of vitamin E, which can promote hair growth. A medium-sized avocado (approx. 200 grams) provides 21% of your daily vitamin E requirement.
7. Walnuts:
Walnuts are delicious and convenient, and contain a wide variety of nutrients that can promote hair growth.
For example, one ounce (28 grams) of almonds provides 37% of your daily vitamin E requirement.
8. Seeds:
The seeds provide large amounts of nutrients with relatively few calories. Many of these nutrients can also promote hair growth. These include vitamin E, zinc and selenium.
One ounce (28 grams) of sunflower seeds provides nearly 50% of your daily requirement of vitamin E and contains a variety of B vitamins that are good for healthy hair.
9. Pepper:
Bell peppers are an excellent source of vitamin C, which can aid hair growth.
In fact, a yellow pepper provides around 5.5 times more vitamin C than an orange.
Vitamin C stimulates collagen production and strengthens the hair. It's also a powerful antioxidant and can protect your hair from oxidative stress.
10. Oysters:
Oysters are one of the best sources of zinc.
Zinc is a mineral that supports hair growth and the repair cycle.
A lack of zinc in the diet can promote telogen effluvium. Telogenic effluvium is a common but reversible hair loss caused by a lack of nutrients in the diet.
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