Do you desire to have long, strong, shiny and healthy hair?
If yes, you’re not alone. Many people long for such hair, especially as they get into old age.
Hair grows at about 0.5 inches or 1.25 cm every month, translating to 6 inches or 15 cm annually. Your health, age, diet and genetics are some factors that determine how fast your hair grows.
Although you’ve got no control over your genetics and age, you can work on your diet and health to boost the growth of your hair. Consuming a diet without the nutrients your hair needs causes hair loss.
Eating a balanced diet rich in the right nutrients can improve the growth of your hair, especially if you’re dealing with hair loss as a result of poor nutrition.
Dry, frizzy, silky or smooth hair indicate your health on the inside and the kind of diet that you consume. Every strand of hair comprises of cells made up of keratin, a protein component.
Nourishing your hair with the right minerals and vitamins is the key to having long and strong hair. Here’re some foods you can include in your diet to boost the growth of your hair:
The Best Diet to Grow Your Hair Naturally & Keep it Long
Rich in biotin and protein, eggs can boost hair growth.
Hair follicles are made up of protein, hence the need to consume it sufficient amounts. Lack of proteins in your diet can cause hair loss.
Biotin promotes the production of keratin, explaining why biotin supplements are sold for hair growth. If you’ve got a deficiency in biotin, consuming biotin in large amount can improve the growth of your hair.
However, such deficiencies aren’t common if you eat a balanced diet. This means that you may not benefit from consuming biotin if you’re healthy.
Eggs are also rich in selenium, zinc and other nutrients that support healthy hair growth. Consume eggs in the right amounts to promote optimal growth and health of your hair.
Meat is a good alternative source of protein. However, it should be consumed in moderation. Consider cooking brisket on a pellet smoker to supplement your protein needs for hair growth.
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Green veggies such as spinach are rich in beneficial nutrients such as vitamins A and C, iron, and folates, all responsible for faster hair growth.
Vitamin A triggers the production of sebum in the skin glands to moisturize your scalp and keep your hair healthy.
With 30 grams or a cup of spinach, you can get 54% of your daily recommended vitamin A intake.
The leafy green is also loaded with plant-based iron, which also supports the growth of healthy hair.
With iron, blood cells are able to transport oxygen from the heart to various parts of your body, including head. This boosts metabolism and supports growth and repair of your hair and other damaged body cells.
Moreover, hair loss has also been attributed to deficiencies in iron.
Berries are rich in vitamins such as vitamin C and the beneficial compounds your hair needs to grow faster. Vitamin C is rich in antioxidants responsible for protecting your hair from free radicals that cause damage on hair follicles.
Free radicals are found everywhere, in the environment and your body.
For instance, you can get 141% of your daily vitamin C requirements from a cup (144 grams) of strawberries.
Vitamin C also promotes the production of collagen, a protein responsible for strengthening hair to prevent breakage and brittleness. Your body also absorbs iron easily from your diet with the help of vitamin C.
Low levels of iron is linked to anemia, which in turn, is associated with hair loss.
Beta-carotene is found in sweet potatoes in large amounts. Linked to healthy hair, the body converts the compound into vitamin A.
You can get four times your daily needs for vitamin A from about 114 grams or a medium sweet potato rich in beta-carotene.
Based on research, vitamin A fosters sebum production to support healthy hair growth. The vitamin also promotes growth of thicker hair at a faster rate. It also prevents regression of your hair follicles.
Fatty fish such as herring, salmon and mackerel are also rich in nutrients for faster growth of your hair. They’re loaded with omega-3 fatty acids, which also promote growth of hair.
A study of about 120 women found that taking omega-3 and omega-6 fatty acids and antioxidant supplements improve hair density and reduce hair loss.
According to another study, fish oil supplement greatly improves hair growth and reduces hair loss in women with thinning hair.
However, existing evidence on the association between hair growth and omega-3 fatty acids is limited. Therefore, there’s need for more research to be done in this area.
Fatty fish is also rich in selenium, protein, vitamin B and vitamin D3 nutrients. They’re also essential in growing healthy and strong hair.