PharmEasy Blog

6 Food Items For Strong, Healthy Hair

Our hair needs to be fulfilled with a complete and healthy diet to grow and nourish well. So here are some tips to get that lustrous shine.

Nutritional deficiency in the diet affects both hair structure and hair growth, which may lead to hair loss conditions such as acute or chronic telogen effluvium, Androgenetic Alopecia (AGA), Female Pattern Hair Loss (FPHL) and alopecia areata. Thus, a healthy and balanced diet with the right nutrients including protein, vitamins, essential fats and minerals is important to strengthen your hair and can improve your hair growth and can help your hair stay shiny.  Following are some foods habits that fight hair loss and support thick, healthy hair: 

1. Eat foods rich in healthy fats

Omega 3 fatty acids are essential fats and play a vital role in replenishing and strengthening hair. They promote hair growth and keep them shiny. They also provide the oils that keep your scalp and hair hydrated. Fish like salmon, sardines, tuna and mackerel are full of omega-3 fatty acids. Some nuts (such as almonds, walnuts), seeds (such as flaxseeds and chia seeds) and oil (such as Flaxseed oil, canola oil, Olive oil) are super rich in Omega 3 fatty acids. Additionally, some vegetables (such as broccoli, cauliflower) are also a rich source of essential fatty acids. One should add these foods to their diet and consume them on a regular basis.

2. Consume an adequate amount of iron

Iron is an important mineral for hair and deficiency of Iron is a major cause of hair loss. People who do not eat enough iron-rich foods may have low ferritin levels, which are very essential for hair growth. If your diet allows it, try to eat beef (especially organ meats like liver) and shellfish. If you are vegetarian, you can also have iron from fortified cereal, grains, soybeans and lentils. Also include dark green leafy vegetables like spinach in your diet, as they are loaded with a good source of iron.

3. Have citrus fruits and berries 

Vitamin C is a potent antioxidant that strengthens hair follicles and prevents breakage. It plays a vital role in iron absorption. So, patients with hair loss associated with iron deficiency should include vitamin C rich food in their diet. Thus, include citrus fruits such as guava, melons, etc. in your diet to get your daily dose of vitamin C. Berries also have antioxidant properties that can help protect hair follicles against damage from harmful molecules. Thus to keep that scalp and hair protected, it is recommended to consume Vitamin C.

4. Eat foods rich in Protein

Protein is the building block of hair and its deficiency produces weak and brittle hair which may lead to hair loss. Therefore, it is important to ensure that you have enough protein in your diet. Eggs are one of the richest natural sources of protein. Chicken, turkey, lean red meat, shrimp, and salmon are also good sources of protein. Soy products, greek yoghurt, legumes (kidney beans and lentils) also provide good dietary protein, which promotes hair growth.

5. Eat foods rich in vitamins and minerals

Vitamins (such as A, B6, B12, folic acid and E) and minerals (such as magnesium, zinc and biotin) play a crucial role in the development of normal hair follicles. Such micronutrients strengthen hair follicles, protect against dry and dull hair, prevent hair breakage, keep hair moisturized, as well as help with blood flow to your scalp and hair growth. Spinach is a good source of vitamin A, beta carotene and folates. Other vegetables such as carrots, potatoes (both white and sweet) are a good source of vitamin A and B6. Red and yellow bell peppers are a good source of beta-carotene and vitamin C. You can also include Fortified whole-grain breakfast cereals in your diet which contain zinc, iron and vitamin B. Meat, poultry, fish and dairy products are good sources of vitamin B12. Food that provides you zinc includes oysters, whole grain, nuts, beef and lamb.

6. Hydrate yourself well

Water is important for good health and potentially for good hair. It also improves food digestion. Try to drink an ample amount of water during the day.

While there are many products to help with scalp moisturization like creams and conditioners, one of the best ways to support hair health is through internal hydration. Drinking enough water every day can help to avoid common problems like itchy scalp, brittle hair and some kinds of hair loss. Dry, unmoisturized hair tends to cause split-ends and breakage. Apart from the hair benefits of drinking enough water, proper hydration also leads to many other health benefits.

Conclusion:

In order to determine the best foods for hair growth and hair health, it is important to know which vitamins and nutrients are important for the hair growth process. Ensuring a healthy and varied diet, which includes sources of antioxidants, iron, vitamins and minerals, can make hair strong, shiny and promote growth. Ensure you make the right dietary changes for your healthy hair.

An initiative by

Disclaimer:

The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

2

Hair Growth – 5 Foods That Can Help!

Is your short hair breaking your heart every time you look in the mirror? A bad haircut, a whim, a challenge, an upcoming wedding are good enough reasons to want your mane to give competition to Rapunzel. However, growing hair takes time and proper nutrition. Hair is protein and the more you add it to your diet, the quicker the inches in the hair will pile up.

Our food choices have a significant effect on our health, and it is most apparent on the hair first. A lack of proper amount of nutrients slows down the growth of hair and in more extreme cases causes hair loss. Thankfully, eating nutritionally rich food can reverse some of the obvious effects. Apart from food, vitamin B supplements also help with hair growth.

Here are five foods that help hair growth

Berries: Berries are rich in vitamins and compounds that are beneficial for hair growth. Vitamin C acts as a potent antioxidant that protects the hair follicles from damage and free radicals. It also acts as a protein (collagen) that prevents hair from becoming brittle.

Nuts: Almonds, cashew nuts, and walnuts should be your go-to snacks if you want to add improve the length and quality of your mane. All these have Biotin or vitamin B7 that helps in making hair grow longer and thicker. Snacking on nuts is one of the healthiest habits. Not just hair health, nuts reduce the risk of cardiovascular diseases and inflammation in the body. An ounce of nuts provides an impressive 27% of daily vitamin E needs.

Chia and Flax Seeds: Both these seeds will add bulk to your smoothies. You could munch on these as is if smoothies are not your cup of tea. They are supremely beneficial if long, healthy and shiny hair in monsoon. They are low in calories and can be easily added to your diet. Even sunflower seeds are an excellent choice.

If you’re looking to promote hair growth and maintain healthy hair, I recommend incorporating foods rich in iron into your diet. Iron may play a crucial role in the transportation of oxygen by red blood cells, and it might also contribute to the health of your hair. Some excellent sources of iron include red meat, lentils, tofu, and beans. These foods may help ensure an adequate iron intake, supporting your hair’s growth and overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Fenugreek for Hair Growth: Reviewed and Confirmed by Effective Studies

Spinach: Think twice before you turn away that bowl of greens, specifically spinach. Loaded with vitamin A, C, iron, and folate, spinach is at the top of the pyramid of foods that promote hair growth. In many cases, iron deficiency leads to hair loss. Having spinach and greens ensures that the protein and iron demands are met.

Sweet Potatoes: Sweet potatoes are abundant in beta-carotene. It gets converted to Vitamin A in the body, and this boosts hair health. A medium-sized sweet potato has enough beta-carotene to provide more than four times the daily Vitamin A requirement. Vitamin A produces Sebum which maintains hair health.

I suggest adding foods rich in biotin to your routine if you’re looking to boost hair growth. It may be obtained by including foods such as egg yolks, whole grains, fish, broccoli, cauliflower, and meat in your diet. Remember, a balanced diet that includes a variety of nutrient-rich foods is key for overall hair health.

Dr. Rajeev Singh, BAMS

Also Read: Peppermint Oil For Hair: A Research-Backed Guide To Benefits And Usage

Other Tips For Hair Growth

We’ve included food for healthy hair growth in our list above. Apart from improving your nutrition to prevent hair loss and boosting your protein levels regularly, there are more things you can do. While increasing your intake of the best foods for hair growth, here are a few science-based tips to try:  

Judging from what I’ve witnessed, carrots might be a great choice for your hair and skin. They are packed with a compound called beta-carotene, which is converted into vitamin A in the body. This vitamin A plays may play a vital role in maintaining healthy hair growth.

Dr. Smita barode, B.A.M.S, M.S.

I would say that avocado might be a fantastic choice for keeping your hair healthy and shiny. They contain healthy fats that may nourish your hair, making it soft and lustrous. Avocados are also packed with vitamins B12 and E, which might enhance the overall quality of your hair. Additionally, when applied as a conditioner, avocados may promote the production of collagen and elastin, giving your hair a boost.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Along with these foods, try our new haircare products that help in attaining smooth, shiny and long hair!

Also Read: 5 irritating scalp conditions in women

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

21
3