Maintaining healthy hair is beyond using the right shampoo or conditioner; What you eat plays an important role in promoting hair growth and preventing hair loss. One of the best ways to nourish your hair from inside is to include different types of nutrients rich in your diet. Of these, nuts are filled with essential vitamins, minerals and healthy fats that support hair health.
There are 9 essential nuts to eat daily to promote hair growth and ensure that your locks are healthy and strong:-
1. Almond
Almonds are rich in biotin, a B-vitamin that plays an important role in hair growth and strength. Biotin helps in the production of keratin, protein that makes your hair. These nuts are also high in vitamin E, which improves blood circulation in the scalp, which supports hair growth. Additionally, almonds contain magnesium, which helps prevent thin and breakdown of hair.
How to eat: A handful of almonds (about 8–10 nuts) in the form of a snack or add them to your smoothie or oatmeal.
2. Walnut
Walnuts are a powerhouse of nutrients for healthy hair. They are packed with omega -3 fatty acids, biotin and vitamin E, which help keep your skull nourished and prevent dryness. Walnuts also contain copper, which increases melanin production, pigment that gives its color to your hair. Regular consumption of walnuts can help maintain shiny and lively hair.
How to eat: Have breakfast on a handful of walnuts or add them to salads, curd, or ripe goods.
3. Cashew
Cashew is an excellent source of zinc, which plays an important role in the growth and repair of hair tissue. Zinc helps to maintain oil producing glands around your hair, promotes the growth of healthy hair. Additionally, cashew nuts are rich in iron and magnesium, both are essential for a healthy skull and prevent hair loss.
How to eat: Enjoy cashew nuts as a snack, or sprinkle them on dishes such as stir-fries, salads, or smoothie.
4. Brazil nut
Brazil nuts are one of the best sources of selenium, a mineral that is important for hair growth. Selenium promotes the production of antioxidants, which helps to protect the hair from oxidative stress and damage. Reduction in selenium can lead to hair loss, making these nuts a great extra for your diet to maintain healthy hair.
How to eat: Only one or two Brazilian nuts are sufficient per day. Eat them raw or chopped into your morning grains or salads.
5. Pistachios
Pistachio is rich in vitamin E, which nourishes the scalp and promotes blood circulation to the hair follicles. They also contain essential fatty acids and antioxidants that help protect hair from damage caused by environmental stresses. Regular consumption of pistachios can help maintain hair thickness and glow.
How to eat: Add pistachios to your snack rotation, or mix them with dried fruits and other nuts for a nutritious trail mix.
6. Hazalls
Hazelons are another great walnuts for hair health, as they are packed with biotin, vitamin E and essential fatty acids. Vitamin E in hazelnuts helps protect your hair from free radical damage and keeps it soft and shiny. Biotin supports the production of keratin, ensuring that your hair remains strong and healthy.
How to eat: Enjoy hazelnuts in the form of a snack, or add them to smoothie, granola bar, or cooked goods.
7. McDamia Nuts
The Macadamia nut is loaded with monounsaturated fat, which helps to nourish the scalp and keep the hair hydrated. These healthy fats also promote the production of natural oils that keep your hair shiny and smooth. Additionally, macadamia nuts are rich in antioxidants, which protect the hair from oxidative damage.
How to eat: Enjoy the McDamia nut on your own as a snack or add them to the oatmeal, cookies, or salad.
8. Groundnut
Peanut is an excellent source of protein and biotin, which helps in hair repair and growth. They are also rich in folate, a B-vitamin that supports the growth of healthy red blood cells, which in turn nourishes hair follicles. Peanuts contain healthy fats that maintain hair strength and end divided.
How to eat: Have breakfast on a handful of peanuts or add them to salads, stir-fries, or homemade energy bars.
9. Pine nuts
Pine nuts are high in zinc and vitamin E, both help to encourage hair growth and strengthen hair follicles. Healthy fat in pine nuts contribute to a nutritious skull and prevent hair breakage. Additionally, pine nuts are rich in antioxidants that protect hair from environmental damage and keep it alive.
How to eat: Add pine nuts to salads, pasta dishes, or sprinkle them on roasted vegetables.
How to include nuts in your diet
It is easy and tasty to include these hair-health nuts in your daily diet. Here are some ways to enjoy them:
– Snack on them: A handful of mixed nuts can be a satisfactory and healthy snack.
– Smooth: For a creamy texture, blend nuts like almonds, walnuts, or cashews in your smoothie and promote nutrients.
– Salad and bowls: Add chopped nuts to your salad or grain bowl for additional crunch and nutrition.
– baked goods: Include nuts in your baking dishes, such as muffin, granola bar, or cookies.
– Nut butter: Use almonds, cashews, or peanut butter as a dip in sandwiches, smoothies, or fruits and vegetables.
Eating different types of nuts daily can improve your hair health. These nuts are rich in vitamins, minerals and healthy fats that nourish the scalp, promote hair growth, and prevent hair loss. By incorporating almonds, walnuts, cashews, Brazil nuts, pistachios, hazelnuts, McDamia nuts, peanuts, and pine nuts in your diet, you will be giving your hair to grow your hair. So, snack regularly on these nuts and see your hair strong, Xinier and healthy!
(This article is only for informative purposes and should not be considered an option for advice provided by qualified professionals.)
