With aisles and aisles of products aimed to improve the look and condition of your hair, it can be easy to ignore that one of the most important stuff you can do to keep your strands at their best is to provide them with proper nutrition. Many people observe healthy-looking hair as a sign of health or beauty.While some factors such as age, genetics, and hormones also affect hair growth, optimal nutrient consumption is key.
Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. Many nutritional deficiencies are associated with hair loss.
Diet plays a vital role in keeping the skin and hair healthy. The foods people eat have an impact on the growth, strength, and volume of their hair.
When it comes to thick, healthy hair, we are bombarded with tons of hair care products promising to enhance the look and feel of our hair. Many of us overlook that proper nutrition is one of the most important things to help nourish those gorgeous braids.
A balanced diet that is predominately plant-based can help you get the key nutrients necessary for keeping your hair, skin, and nails in great shape. The best vitamins and nutrients for hair growth include lean proteins, omega-3 fatty acids, fat-soluble vitamins, B-complex vitamins, iron, and many other nutrients.
A Mediterranean-style plan packed with fiber-filled produce, 100% whole grains, and healthy fats is one of the easiest ways to get these essential nutrients.
If you’ve recently noticed significant hair loss, your first step is to check with your physician as it may symbolize an underlying medical condition. Before starting any supplement regimen, you should always speak to your doctor first.
But at the initial stage here are some essential nutrients and proteins that will enhance hair growth and reduce hair loss.
Vitamin C is necessary for the growth, development, and repair of all body tissues. Not only it is benefited to your body, but it also is a potent antioxidant that helps protect against the oxidative stress caused by free radicals.
Besides, your body requires vitamin C to create a protein known as collagen an important part of the hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth. Free radical damage can block the growth and cause your hair to lifetime.
Foods those are high in Vitamin C:
Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.
Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to defend cells from the damage caused by free radicals. It may also help to support a healthy scalp and hair as it has natural antioxidant effects that could assist with maintaining hair growth.
The vitamin’s antioxidant qualities could help reduce the amount of oxidative stress and free radicals that cause the hair follicle cells in a person’s scalp to break down. Vitamin E’s antioxidant features repair weakened hair follicles, prevent tissue corrosion, and help develop tissue.
This keeps your follicles healthy and promotes healthy hair growth. Vitamin E promotes blood circulation and acts as a deep moisturizer for your hair, preventing breakage and fragile hair.
Foods those are high in Vitamin E:
vitamin E include Vegetable oils such as wheat germ, sunflower, safflower, corn, and soybean oils. Nuts such as almonds, peanuts, and hazelnuts/filberts. Seeds such as sunflower seeds and green leafy vegetables such as spinach and broccoli.
Iron helps to maintain many vital functions in the body, including overall energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature. Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.
Iron deficiency, which causes anemia, is a significant cause of hair loss. When you don’t have sufficient iron, your body can’t produce the hemoglobin in your blood. Hemoglobin carries oxygen for the growth and restoration of cells in your body, including the cells that stimulate hair growth. With treatment, you can help reverse both iron deficiency and hair loss.
Foods those are high in Iron:
Foods rich in iron include beans, lentils, tofu, baked potatoes, cashews. Dark green leafy vegetables such as spinach. Fortified breakfast cereals, Whole-grain, and enriched pieces of bread. Broccoli, Dark chocolate, is some other sources of iron.
Zinc efficiently reduces inflammation, promote immune health, reduce your risk of age-related diseases, speed wound healing, and improve acne symptoms. Not only for your body but also, it plays an important role in hair tissue growth and repair.
Zinc also helps keep the oil glands around the follicles operating properly. Hair loss is a common symptom of zinc deficiency. Studies reveal zinc supplements reduce hair loss caused by zinc deficiency.
Foods those are high in Zinc:
Meat is an excellent source of zinc. Shellfish are healthy, low-calorie sources of zinc. Legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc. Some other sources of zinc are seeds, nuts, dairy, eggs, and whole grains
Your body utilizes protein to build and repair tissues. It also uses protein to produce enzymes, hormones, and other body chemicals. Protein is an essential building block of bones, muscles, cartilage, skin, and blood.
Eating sufficient protein is important for hair growth because hair follicles are composed of mostly protein. A lack of protein in the diet has been shown to promote hair loss.
Foods that are high in Protein:
Seafood like salmon fish is an excellent source of protein. The white meat of poultry for excellent, strong protein. Dairy foods like milk, cheese, and yogurt excellent sources of protein. Beans contain as much plant-based protein as an ounce of broiled steak
Vitamin D helps control the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles strong. A lack of vitamin D can lead to bone malformations such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
Vitamin D affects the health of many parts of the body, including the skin and hair. It performs a role in the production of new hair follicles. Hair follicles are the tiny pores from which new hairs grow. New follicles may ease hair to maintain thickness and prevent existing hair from falling out early.
Foods those are high in Vitamin D:
Fatty fish, like tuna, mackerel, and salmon are rich in Vitamin D. Some other sources are foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Beef liver, cheese, egg yolks, and mushrooms are some other references for Vitamin D.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells strong and helps build DNA, the genetic material in all cells. Vitamin B12 also helps block a type of anemia named megaloblastic anemia that makes people tired and weak.
B-vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth. So, it is not only benefitted to your body but also it is an essential nutrient for your hair growth.
Foods those are high in Vitamin B:
Whole grains, meat, seafood, and dark, leafy greens are all good sources of B-vitamins. Some other sources of vitamin B are Legumes like beans, lentils. It also includes seeds and nuts especially, sunflower seeds, almonds, dark, leafy vegetables like broccoli, spinach. Citrus fruits such as avocados, bananas are important sources of Vitamin B. Eggs and dairy products like milk and cheese are a good source of vitamin B.
Natural ways for hair growth
Hair scalp message:
If you trying to re-growth your hair in natural ways then most importantly pressing your scalp can help you to do so. Scalp massage for hair growth can be done while you’re shampooing in the shower or when your hair is dry pre-shampoo.
Also, you can do this with hair oils and masks. This will help you to stimulate your hair joint. A scalp massage is similar to a massage you’d get for your neck, back, or body. However, a scalp massage is normally made a little more smoothly.
Furthermore, considering the massage your scalp each day can also help you relieve stress and tension. A typical scalp massage uses the fingertips only. There’s also the option of using a scalp massaging device that works to mimic the pressure of your fingertips.
Omega 3 fatty acid is also very helpful for hair growth. Absorbing omega fatty acids can help to increase your hair from the inside since they are filled with nutrients and proteins. Usually, Fish oil is the fat or oil that is derived from the tissues of certain fish.
This oil contains a high level of omega-3 polyunsaturated fatty acid. We need to obtain them through diet. If you are not getting from the proper omega fatty acid from your diet then you can consider taking an omega supplement along with antioxidants. This process will help to improve hair density and diameter.
Moreover, It also decreases hair loss. It may also be helpful to take a Vitamin E supplement alongside the fish oil. Vitamin E is a fat-soluble antioxidant that can counteract any oxidation present.
This use of an onion juice remedy is considered one of the most efficient and oldest ones. If you can manage the smell of onion juice, you may notice that the benefits deserve it. Onion juice is also believed to improve flow.
The reason behind is that it contains sulfur that promotes collagen production in the tissues and helps in the re-growth of hair. Other studies show that it helps to improve the keratin growth factor and blood flow to the cuticles. You can blend a few onions and squeeze out the juice.
Apply the juice to your scalp and hair and leave in for at least 15 minutes. Then shampoo normally. The smell will eventually go away.
Another most powerful remedy for natural hair growth is the use of coconut oil because it is rich in iron, potassium, and essential fats. But most of us worried about the process of using coconut oil.
However, If your hair tends to be oily, you can keep the oil overnight or for a few hours before you wash it. Massage coconut oil into your scalp and all of your hair. If your hair is dry, you can also use it as a leave-in method.
Not only coconut oil works as a promoter of hair growth, but also it’s been shown to improve the health and glow of hair and has been used for centuries. To obtain it more efficiently, add half a squeeze of lemon, 4 drops of essential lavender oil to it. Mix it thoroughly and apply it on your scalp, leave it on for 4-5 hours and then rinse it off.
As we grow older, the width of the hair and its density can reduce. This can make it look like you have had a lot of hair fall over time. Another factor that can affect hair growth is a common disease or illness that can lead to hair fall.
Hormonal changes can also lead to hair fall in some men, subsequently causing male-pattern baldness. Since these are natural remedies, you must be patient and follow them diligently to get the best results.
Going natural is the best solution for hair problems since it doesn’t have any side effects and its results are long-lasting. However, if you observe that your problem continues, seek medical help.