Losing hair can be frustrating, but the good news is that what you eat plays a huge role in maintaining thick and healthy locks. Packed with essential nutrients like biotin, iron, omega-3s, and protein, these 12 foods can help strengthen your hair and stop shedding. It can even promote hair growth! If you’re someone who’s worried about hair loss because of stress or age, then read along.
12. Eggs
Eggs are a great source of protein and biotin that can help promote hair strength. One thing about protein is that it’s the building block of hair, which is why the lack of it can be a cause of hair fall. Biotin, on the other hand, produces keratin, another kind of protein. It doesn’t really matter how you cook your eggs, as you can still get protein from it.
11. Seeds
Seeds like chia and flaxseeds provide your needed omega-3 fatty acids. This acid alone helps in nourishing hair follicles and promotes hair growth. Seeds are also rich in nutrients but few in calories, so you wouldn’t have to worry when adding them to your diet.
10. Berries
Berries – no matter what type — can help stop hair loss as they’re loaded with vitamin C, which is found to have strong antioxidants that can help protect hair follicles. Your body also needs enough vitamin C that you get from berries to help produce collagen that helps strengthen hair, preventing it from becoming brittle and breaking.
9. Carrots
You can get a source of Vitamin A from carrots, which is good for your hair. They’re also good for your scalp, which holds your hair, as they’re responsible for keeping it moisturized. Although hair loss during the summer is normal, it’s best to them in your summer diet. You can enjoy carrots in different ways, like adding them to fried rice or dipping them.
8. Oysters
Oysters are the perfect food option to get your needed zinc. A medium oyster already gives up to 96% of needed zinc for females and 75% for males. If you’re struggling with hair loss, foods rich in zinc should be added to your diet, as it helps support your hair growth through the repair cycle. Remember, zinc deficiency causes telogen effluvium, a form of hair loss caused by a lack of nutrients.
7. Low-Fat Dairy Products
Calcium that you can get from dairy products is essential for hair growth as it contains two protein sources: whey and casein. You can throw in yogurt or cottage cheese to your meals or better yet, mix them in with walnuts and flaxseeds for zinc and omega-3 fatty acid. Make sure they’re low-fat, as we wouldn’t want the regular ones ruining your healthy diet!
6. Meats
Good news! Meats can help you stop hair loss. Why? They’re rich in protein and iron. Red meats, in particular, are iron-packed, which helps your red blood cells deliver oxygen to parts of your body, such as hair follicles. However, beware of overconsumption of red meat as they’re linked with type 2 diabetes and colorectal cancer.
5. Avocado
This millennial famous food is nutritious and a great source of healthy fats. But aside from that, they’re a great source of vitamin E. In fact, one medium avocado provides 28% of your daily needs. If you’re struggling with damaged skin on the scalp, then avocados are a big help since vitamin E protects the area of the skin from stress.
4. Sweet Potatoes
Sweet Potatoes are essential for absorbing vitamin A as they are found to be rich in beta-carotene. Vitamin A keeps your hair thick and helps produce sebum, which keeps it nourished. You can eat them steamed or add them to sauté as a garnish.
3. Oats
Oats aren’t just great with fiber; they’re also rich in zinc, protein, and omega-6 fatty acids. Protein from oats helps smooth down the outer layers of hair fibers, which prevents breakage. You can have oats for breakfast and add in some berries for extra vitamins.
2. Spinach
Next time you’re making a salad, throw in some Spinach for some iron, folate, vitamin A, and vitamin C which is good for your hair. These three nutrients work together — vitamin C helps the body absorb iron while vitamin A keeps your hair thick. The folate is the one that promotes hair growth.
1. Salmon
Salmon is a great superfood that helps you prevent hair loss as this seafood is rich in omega-3 fatty acids. It promotes good hair health since it reduces scalp inflammation, which improves blood circulation and enhances a hair’s growth cycle. You might want to try out salmon for dinner tonight.