What we eat affects not just our skin, but also our hair.
Your hair condition is an outward manifestation of what's happening within your body. So, if you're unlikely to nourish your body with the essential nutrients it needs, chances are, your hair will also lack the nourishment either.
Studies have shown that poor nutrition can lead to hair loss. This is why to have strong, shiny, and healthy hair, we need to consume the right food to supply our hair with the needed nutrients.
Keep scrolling to know more about the nutrients and vitamins our hair needs for a better hair condition.
1. Iron ( Moringa, Iron-rich food )
One of the most common effects of iron deficiency is hair loss. So, if you notice that you're losing hair more than usual and hair thinning — lack of iron might be the culprit.
Though there are plenty of reasons why hair loss occurs such as genetics, stress, hair chemicals, and so on — lack of iron can also be the cause especially if you don't eat nutritious food regularly.
Iron is a very important nutrient for hair growth as it helps elevate better circulation and it also functions as an oxygen carrier to your hair roots. This process is key to make your hair grow faster and longer.
So, make sure to eat enough iron-rich food which includes green leafy vegetables, Moringa, spinach, iron-fortified cereals, clams, oysters, beef, beans, pumpkin seeds, lentils, and sesame seeds.
2. Omega-3 Fatty Acids (Nuts, salmon, sardines)
Omega-3 fatty isn't just good for the heart, these healthy acids also help nourish the hair, prevent hair follicle inflammation, which contributes to hair loss, and aid in hair thickening.
Nuts including almonds and walnuts are rich in Omega-3 fatty acids.
3. Protein (Eggs)
Our skin, hair, and nails are made up of protein. In fact, almost 85 % of our hair is composed of keratin, a kind of protein. These proteins are hair building blocks, which can help make your hair strong and less breakage.
It's time to add healthy protein to our diet, eggs are one of the good sources of protein. Better if it's organic and make sure to limit it to at least 1-2 eggs a day.
4. Biotin (Whole Grains, legumes, avocados)
Biotin has plenty of benefits for our hair and health. Though we normally see it in hair advertisements and hair products, we can also get this nutrient from the food that we eat.
Though there's no strong evidence or research which shows the positive effect of biotin on hair growth, still this vitamin has a big role in keratin production.
There are plenty of biotin-rich food sources, this includes whole grains, legumes, egg yolks, mushrooms, avocados, organ meats, nuts, yeast, and sweet potatoes.
5. Vitamin C ( Vegetables and citrus fruits)
The beauty of Vitamin C doesn't necessarily end with the huge benefits it gives to our skin, it's also necessary to build an important protein called collagen which may help you achieve strong and healthy hair.
Moreover, due to vitamin C's antioxidant properties. It also helps to block free radicals. These free radicals can damage the proteins in your hair, leading to hair breakage and hair loss.
Make sure to load up with enough Vitamin C for your skin and body — berries, veggies, and fruits are the best sources.
6. Vitamin E (Avocado)
Just like vitamin C, vitamin E is also an antioxidant. For hair, it helps hair follicles to boost hair growth, neutralize free radicals and promote better blood circulation.
You'll love to eat more avocado due to its high amount of Vitamin E for your hair. It's also good for the heart since it's rich in monounsaturated fats.
7. Vitamin A (Moringa, carrots)
Don't forget to consume Vitamin A, but don't overdo it either.
This nutrient is essential for hair growth since it helps with cell growth. Moreover, Vitamin A also helps the scalp to produce natural sebum oil — this keeps hair roots healthy — which leads to hair growth as well.
Carrots and Moringa is also good source of Vitamin E, C, and A. Plus, it's also rich in protein.
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