• Remana Jamal

Nutrition for Healthy Hair

Food is not just to satisfy hunger and produce energy, it has a lot to do with the health of our bodies, hair and skin. When we follow an optimal diet, we feel full, produce energy, and maintain our health and the health of the skin and hair, it is true that genetics play a fundamental role in the composition of hair and its characteristics, but hair grows from the roots, so the key to healthy hair growth is to improve the health of the scalp and hair follicles.

A healthy diet, weather and proper hair care are all essential for healthy hair that does not suffer from breakage and dryness.

Important nutrients for hair health:

1- Protein

Hair consists mainly of protein, so make sure you eat at least 45 grams of protein daily from good sources:

  • Red meat

  • Fish

  • Poultry

  • Eggs

  • Beans

  • Dairy products

2- Zinc

Include nuts like Brazil nuts, walnuts, pecans, cashews and almonds in your anti-hair loss diet. Also, keep eating vegetables, fruits, and green leafy salads because they contain zinc.

3- Omega-3

Increasing the intake of omega-3 fatty acids saves the hair follicles and sebaceous glands, and this improves the health of the scalp.

Found in:

  • Salmon

  • Sardines

  • Herring

  • Flax seed

  • Yogurt

  • Cheese

  • Grains

  • Vegetables (cauliflower, broccoli, Brussels sprouts)

4- Vitamin B6

It is found in bananas, potatoes (white and sweet), and spinach.

5- Vitamin B12

In meat, poultry, fish and dairy products.

6- Folic acid

It can be found with lots of fresh fruits and vegetables, especially citrus fruits and tomatoes, as well as with whole grains, fortified grain products, beans and lentils.

7- Iron-fortified cereals

You can get it from fortified cereals, soybeans, lentils, beef, and organic meats such as liver, as well as oysters and dark leafy vegetables.

Also among the foods that are beneficial for hair health:

1- Guava to prevent hair split ends

Rich in Vitamin C that protects hair from breakage and split ends.

2- Cinnamon

They help blood flow, and bring oxygen and nutrients to hair follicles.

3- Berries

It is full of compounds and vitamins beneficial for hair growth and includes vitamin C which has powerful antioxidant properties that protect hair follicles from damage.

4- Avocado

A source of healthy fats and an excellent source of Vitamin E, which may promote hair growth.

5- Bell pepper

It is an excellent source of vitamin C, which helps in hair growth and also promotes collagen production. It is a powerful antioxidant and an excellent source of vitamin A that speeds up hair growth and maintains its health.

6- Soybean

Studies have shown that the compounds in soy may promote hair growth. One of these is spermidine, which is abundant in soy and a compound that may prolong the active phase of hair growth.

7- Water

While hair is primarily made up of protein, it is also made of water and needs to be kept hydrated to avoid dryness and breakage. So make sure to drink at least 2 liters of water a day.

Food is the best source of the vitamins you need for hair growth. However, if you fail to get enough from your diet, supplementation may be beneficial. According to research, supplements work best for individuals who are already deficient.Moreover, high doses of vitamins and minerals can be harmful if you do not have a deficiency. So visit a doctor to determine whether you have a deficiency or not. Ultimately, however, the best way to obtain these nutrients is to eat a truly balanced, food-based diet that includes lots of nutrient-dense foods.





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