Having thick and healthy hair is often associated with good nutrition and overall hair care. While genetics play a significant role in determining hair thickness, certain foods have been proven to support hair health. Hair, like nails, are one of the few physical features that rely heavily on healthy, nutrition-packed foods to maintain optimal well-being and overall health. That being said, including this list of seven foods in your regular diet is one of the few effective ways to encourage the growth of lustrous, thick hair. Read on to know more.
Eggs
Rich in protein, biotin, and essential minerals like zinc and iron, eggs are excellent for promoting hair growth and strength. They also contain omega-3 fatty acids, which help nourish the scalp. Since hair follicles are also made up of protein, consuming biotin-rich eggs also promotes the production of keratin, necessary for hair growth.
Spinach
Loaded with nutrients like iron, folate, and vitamins A and C, spinach supports healthy hair growth. It also contains sebum, a natural oil produced by the scalp that acts as a natural conditioner. Being one of the great plant-based source of iron, spinach helps red blood cells carry oxygen throughout the body to fuel repair and growth of hair.
Mackerel
A fatty fish like mackerel is a great source of omega-3 fatty acids, protein, and vitamin D, all of which are essential for promoting healthy hair follicles and preventing hair loss. While it is a given that fatty fish is a great source of protein, it also contains selenium, vitamins D3 and B, which help in promoting the growth of strong and healthy hair.
Sweet Potatoes
Packed with beta-carotene, which converts into vitamin A in the body, sweet potatoes promote a healthy scalp and contribute to hair thickness. The vitamin A in sweet potatoes is a great promoter of hair growth, however, consuming too much of vitamin A-rich foods might also accelerate hair loss which is why it is important to consume in moderation.
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Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are all rich in omega-3 fatty acids, biotin, vitamin E, and zinc. These nutrients play a role in maintaining a healthy scalp and supporting hair growth by providing a whopping 48% of the body’s vitamin E needs – an essential nutrient responsible for the growth of hair and nails.
Oysters
Oysters are a rich source of zinc, which supports hair growth and scalp health. Zinc deficiency has been associated with hair loss, so incorporating foods high in zinc can be beneficial for maintaining thick hair. Eating oysters provides the body makes up for the daily zinc needs for women, minus the harsh side-effects of consuming zinc supplements.
Chickpeas
As a great source of plant-based protein, chickpeas, like oysters are rich in zinc content. Chickpeas also contains many hair-friendly nutrients like biotin, iron and folate. Since chickpeas are a versatile ingredient and pretty much inexpensive, using it in dips or gravy dishes, salads and even as a topping for your breakfast toasts.