Our hair requires the best in terms of hair growth. Therefore, much attention is given to expensive and fancy hair care products for the best growth. While some may help to an extent, what is really needed for fast hair growth might not be what you see. A sneak peek is that they may be closer, relatively cheaper, and wholesome than we think.
The hair on the human head grows from follicles in the scalp, and it is composed of protein. The process of hair growth is not visible because it occurs beneath the skin. Age, hormones, genes are some uncontrollable factors affecting the growth rate of human hair. Another factor responsible for hair is within human control: nutrition.
The food we eat plays an important part in hair growth because the hair follicles need nutrients in the body to form hair. Therefore, it necessary to maintain a diet that contains nutrients to make hair grow fast. Below are five foods that support hair growth.
Dairy
Dairy products are also called milk products. They are a type of food obtained from the milk of animals such as cattle goat and sheep. Food items such as cheese, butter, yogurt, and milk are examples of dairy food.
Milk contains nutrients that support rapid hair growth. Such nutrients include vitamin E, C and, B1 and B2. And biotin. Milk products are very high in calcium among other minerals and also contains essential fatty acids like omega 3. Vitamin E is a known antioxidant that reduces oxidative tension in the scalp associated with hair loss.
Milk products are also fortified with vitamin D, which helps to stimulate hair follicles. Biotin found in cheese helps to increase the rate of growth of hair follicles.
How can milk be included in the diet? Milk and yogurt can be taken alone, with cereal or in smoothies for breakfast. Greek yogurt is a delicious salad dressing. If you want to help, your hair grows faster, add more milk to your diet.
Eggs
Eggs have a substantial quantity of protein, making them important for hair growth. Hair is made up of keratin which is a form of protein. Therefore, eating food high in protein like eggs help to form the building blocks for hair growth. Choline is an essential amino acid that promotes hair growth and egg yolk is an important source.
Biotin is an important nutrient for hair growth with brittle hair as one of its deficiency signs. Eggs are one of the major dietary sources of biotin with a large boiled chicken egg containing 33% of biotin’s daily value.
Conversely eating eggs carries a risk of food poisoning and an increase in blood cholesterol. In order to beat this risk, it is advisable to boil eggs in the water of fry with little quantity of the oil that contains unsaturated fat like, olive oil or canola oil. You can also scramble it with low-fat milk. Raw or lightly cooked eggs should also be avoided, since they may contain harmful bacteria.
Citrus Fruits
These are fruits that belong to the Rutaceae family. Examples are oranges, limes, lemons, pomelos, and grapefruits and mandarins. The fruits in the citrus family are packed with nutrients essential for hair growth since they are rich in vitamin C.
Vitamin C is a powerful antioxidant known for protecting the cells from inflammation. It is also important for the absorption of iron from plant foods. Consumption of citrus fruits helps to stimulate rapid hair growth from the roots.
Other nutrients in citrus fruits are folate, niacin, riboflavin, B vitamins, potassium folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and pantothenic acid. Therefore, the consumption of citrus fruits makes part of a balanced diet is essential to our health.
You can accompany almost any food with juicy and delicious citrus. So do your hair a big favour and include these sweet and flavorful delights into your diet either as whole fruit or juice.
Nuts
Nuts contain vitamins and minerals that prevent hair loss. Examples of this powerhouse of vitamins and minerals include almond, peanuts, brazil nut, cashew nut, hazelnut, walnut, macadamia nuts, and chestnut. Some of them are seeds and fruits botanically speaking but are called “nut.”
Nuts are wonderful sources of protein and essential amino acids that promote keratin formation, i.e., hair growth. Almond, for example, contains high-level of magnesium that prevents hair damage and serves as antidandruff. Most nuts are good sources of omega 3 fatty acids, Vitamin B1, Vitamin B3, Vitamin E, Biotin, phosphorus, zinc, calcium. These nutrients encourage the production of new cells to fight hair loss and nourish hair follicles.
So, if you want soft, shiny, and long locks of hair, try to include nuts in our diet. You can eat most nuts dried or roasted, include in your cereal or spice up your yogurt with cashew nuts almonds, and peanut. or you can make it into speed for our sandwich. Whichever way you prefer, don’t miss out on the goodness of eating nuts.
Fish
Omega 3 fatty acids are polyunsaturated fatty acids and are essential for hair growth. However, humans cannot create this healthy fat but can get it only through diet. The good news is that fish and fish oils are important to low-fat animal sources of this acid.
Fish also contain vitamin D, which is known for stimulating hair follicles. They are loaded with minerals such as potassium, iodine iron, calcium, zinc, and magnesium. These minerals, along with the protein in fish, boost humans’ overall health and improve hair health. Hair loss is one of the symptoms of iron deficiency.
Fish contains varying degrees of these nutrients depending on the type. The best fish sources of these important nutrients especially omega 3 acids are sardines, tuna, salmon, herring, mackerel
Fish is a delicacy, and there are fun ways to include them in your diet. There are different types of fish, each with its unique taste. You can barbecue, grill, fry, boil, or saute them. Whichever style of cooking fish you are comfortable with, just don’t miss out on the goodness of fish and your hair will thank you.
Conclusion
The popular saying “you are what you eat” should not be taken with a grain of salt, especially when talking about hair maintenance. To achieve the kind of healthy hair you have always admired, make healthy eating habits part of your regimen. Not only the hair will benefit from this, but your overall health will improve.
