For many, hair can sometimes present some difficult challenges regarding overall shine and health. But did you know that your diet can, in fact, affect the overall thickness and appearance of your hair? When you put the right vitamins, foods, and fluids into your body, you can support good hair growth. We recommend following nutrition guidelines assigned to you regarding foods to eat and foods to avoid. But this is meant as a general guide to foods that can, in fact, help those seeking foods for healthy hair growth, as well as those you should avoid.
Great Foods for Healthy Hair
1 – Almond Butter
Because of the high nutrients, including
protein, healthy fats, and vitamins such as vitamin E, these nuts serve in maintaining thick, beautiful hair. Vitamin E can, in fact, increase hair growth by as much as 42%. You can add 42% of your RDA for fat-soluble vitamin E by including just a tablespoon of almond butter in your day.
2 – Tangerines
Because of their high vitamin C content, tangerines make it easy for your body to absorb iron from foods such as spinach. They also contain vitamin B12, reducing hair loss and slowing the graying process.
3 – Spinach
Because of its rich iron content and source of sebum, which acts as a natural conditioner for hair, spinach is a super food for healthy hair growth. It also provides omega-3 acids, magnesium, potassium, and calcium.
4 – Greek Yogurt
Greek yogurt, in fact, contains both high protein a vitamin B5, which helps with blood flow to your scalp, supporting healthy hair growth.
5 – Salmon
Salmon provides omega-3 fatty acids to the body, which serve as an anti-inflammatory. It is best to get them from natural sources such as salmon, sardines, and mackerel. Omega-3s act as a disease-fighting tool and support healthy hair growth, reducing the risk of hair loss or male pattern balding.
6 – Cinnamon
Cinnamon is an excellent way to improve circulation and provide oxygen to your hair follicles. It goes great with oatmeal, coffee, on toast, yams, and any other foods you find to be a tasty pairing.
7 – Oatmeal
In addition to cinnamon in your oatmeal, oats are an additional food rich in omega-3 fatty acids and polyunsaturated fatty acids that can support healthy hair.
8 – Eggs
Eggs contain a B vitamin called biotin, which promotes healthy hair growth and strong fingernails. Other good sources of biotin include almonds, salmon, and avocados.
9 – Lean Poultry
Alongside supporting proper muscle maintenance and growth, lean poultry or fish protein, grass-fed beef, and lean pork loin help replace hairs lost throughout the day.
10 – Nuts and Seeds
Nuts such as pistachios, cashews, walnuts, and seeds such as pumpkin seeds, sunflower seeds, etc…contain oils and biotin, which aid in healthy hair growth.
11 – Sweet Potatoes
Sweet potatoes contain what is called beta-carotene, which protects against dull hair as it stimulates the glands in your scalp to make an oily fluid called sebum. Orange-colored fruits and vegetables such as carrots, pumpkin, cantaloupe, mangoes, and sweet potatoes are excellent sources of beta-carotene.
Worst Foods and Drinks for Your Hair
1 – Swordfish
Swordfish contains high levels of mercury, which can lead to hair loss and lack of growth. You should avoid fish high in mercury, such as swordfish and mackerel, and avoid too much tuna.
2 – Diet Soda
The artificial sweeteners in diet soda, such as aspartame, have been linked to hair loss and should be avoided.
3 – Sugar
Alongside several other negative effects, sugar can, in fact, reduce the absorption of protein, leading to reduced protection against hair loss.
4 – Starchy Whites
Starchy whites such as white pasta, sugar, white bread, white flour tortillas, and other over-processed starches that are converted into surgery cause your hair to thin and should be avoided.
5 – Alcohol
Because it, in fact, shows the levels of zinc in your body, which is necessary for healthy hair growth, alcohol should be avoided. It is also bad for your skin.
6 – Fast Food
Amongst many other negative effects on your health, greasy foods found at fast food restaurants lead to greasy skin and clogged pores. This can include the pores on your scalp, leading to hair loss.
If you do decide to eat out it’s best to stick to healthy nutritious options. Check out this McDonald’s guide for ideas on what you can have!
Follow Medical Guidelines
Again, it is still important that those undergoing weight loss surgeries listen to their nutritionist and medical professionals in terms of what foods to eat and to avoid. This list is meant as a general guideline as hair loss is a very common issue and can be reduced or prevented through proper dietary and lifestyle habits.
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