Strong, shiny and healthy hair is not just about using the right shampoo or conditioner – it starts with food on your plate. Your hair is a reflection of your overall health, and nutrient deficiency often appears first in the form of thin, dullness or breakdown of hair.
If you aim to grow for a long time, grow thick hair or to maintain a healthy mane, then there are 5 essential foods that remove your hair from inside:-
1. Eggs – Full protein and biotin booster
Eggs are one of the most powerful foods for hair health. They are rich in biotin, a B-vitamin is essential for hair growth, and protein is the construction block of hair, hair follicles. Biotin deficiency is often associated with hair thinning, and it is an easy fix to include eggs in your diet.
Bonus Nutrient: Zinc, selenium, and other child-boosting minerals.
Tip: Eggs are boiled, scrambled, or cooked – and don’t leave the yolk!
2. Fatty fish -omega -3 for hair strength and glow
Fatty fish such as salmon, mackerel and sardine are packed with omega -3 fatty acids, which help to nourish the skull and support coarse, moisturized hair. Omega -3S reduces inflammation that can cause hair loss and help maintain hair density.
Other major nutrients: Vitamin D, protein and selenium.
Tip: Aim to eat fatty fish 2-3 times a week or supplement it with fish oil when needed.
3. Iron rich green for the development of spinach
Iron is important for the health of hair as it helps red blood cells to carry oxygen to the hair. Low iron (especially in women) is a common cause of hair loss. The spinach is rich in iron, as well as vitamin A, vitamin C, and folate – which all support hair growth and skull health.
Tip: Spinach spinach with a source of vitamin C (eg lemon juice) to increase iron absorption.
4. Nuts and Seeds – Zinc and Vitamin E powerhouse
Almonds, walnuts, and Brazilian nuts such as nuts, chia, sun and sunflower seeds are packed with vitamins E, zinc, selenium and healthy fats. These nutrients help maintain scalp oil production and prevent hair from brittle or breakdown.
Tip: A small handful of mixed nuts and a small way of seeds daily sets a long way for your hair and skin.
5. Beta-carotene for sweet potato health
Sweet potato is an excellent source of beta-carotene, which the body converts to vitamin A-is essential for healthy cell growth, including cells in your skull and hair. Vitamin A also helps in producing sebum, natural oil that moisturizes hair.
Tip: Other great beta-carotene sources include carrots, pumpkin and deep leafy greens.
Your hair is a direct reflection of your diet. By regularly incorporating foods rich in these 5 nutrients in your food, you can naturally increase the strength, glow and growth of your hair. While topical products can help, real, permanent results begin from within. Healthy hair starts on the table – eat well, and let your hair shine naturally.
(This article is only for informative purposes and should not be considered an option for advice provided by qualified medical professionals.)
