Pretty and shiny hair makes you feel confident…right? The more lustrous and voluminous hair looks, the more it helps in boosting your confidence. There are numerous factors that are responsible for your hair health. Some of them are genetics, age, environment, medications, and most importantly your diet. While you cannot change certain factors, such as age and genetics you do have some control over your diet. The vitamins and minerals present in your diet play a vital role in the development of hair follicles.
Thus, if you have been undergoing hair issues such as hair loss, thinning, or frizziness, you need to make some changes in your diet first as it can be the primary cause. Hair loss is often caused by deficiencies in Biotin, Vitamins B12, D, Iron, Riboflavin, and other nutrients. Therefore, eating a balanced diet rich in vitamins and minerals can promote hair growth, especially for those who are experiencing hair loss from poor nutrition. However, consuming biotin gummies available in the market can fulfil this requirement along with eating foods such as chia seeds, avocados, soybeans, etc.
Now, let us go through some foods that you can add up to your daily diet and stimulate your hair growth…
1. Avocados
Avocados are nutritious, delicious, and a good source of fats that are healthy. They also are a great supply of vitamin E which can aid hair growth. Much like vitamin C, Vitamin E can also be considered an antioxidant that can help to prevent oxidative stress by neutralising the effects of free radicals.
Skin that is damaged on the scalp may cause poor hair quality and fewer hair follicles. Thus, consuming some avocados rich in Vitamin C can improve your hair growth. A medium-sized avocado (about 200 grams) offers 28 per cent of the daily vitamin E required by your body.
2. Legumes
Legumes such as lentils, beans, peas, peanuts, and Moong dal are powerhouses brimming with nutrients that support your overall hair health. They are rich in zinc, amino acids, iron, vitamins, fibre, and more importantly biotin, that are essential for healthy hair.
Biotin helps strengthen the structure of keratin which is what makes up hair skin, nails, and hair. It thus strengthens hair and makes it resistant to breakage. As a result, your hair appears to be thicker. Legumes are a fantastic source of protein, particularly when you’re vegan or vegetarian.
3. Cruciferous Vegetables
Thinning, weak or brittle hair could be an indicator of low levels of folate in your body. Therefore, including some cruciferous vegetables in your diet such as Brussels sprouts, broccoli and their other varieties would not only make your meals rich in folate but also help in promoting cell division. So, for better hair growth, you can try more of these vegetables. Cruciferous vegetables also help in the natural creation of Keratin because they contain amino acids that are rich in sulfur.
4. Nuts
Nuts are yummy, inexpensive, and high in nutrients that promote hair development. Just 1 ounce (28 grams) of almonds can provide almost 48 per cent of your daily vitamin E requirements. Isn’t that amazing! Furthermore, they include a range of Zinc, B vitamins, and vital fatty acids.
Insufficient levels of one or more of these nutrients are linked to the loss of hair. Nuts have been associated with numerous other health benefits that go beyond hair growth, like a reduction in inflammation and a decreased risk of developing heart disease.
5. Chia Seeds
A good source of protein, zinc, and healthy fat, Chia seeds are a beneficial food option If you’re trying to maintain good hair health. They’re also loaded with antioxidants, which can help to fight early signs of ageing, like loss of hair. Do you know one serving of chia seeds approximately about 28.35 grams contain 4.7 grams of protein and 9.8 grams of fiber! You can add a teaspoon to your morning smoothie or mix it with your oatmeal overnight to get your daily quota.
6. Greek Yoghurt
Greek yoghurt is an excellent choice for your daily breakfast or snack routine as it is Protein-rich and comprises vital minerals and vitamins like zinc. Eating it ensures thick, and gorgeously long hair. Did you know one cup of greek yoghurt contains approximately one and a half milligrams of zinc!
Therefore, for a boost in hair growth, you can add a few fruits of your choice, a pinch of soaked Chia seeds, and look for yoghurt that’s simple, organic, natural, and sourced from grass-fed farms.
7. Papaya
Similar to other citrus-rich fruits, papaya is also full of hair-perfecting vitamin C which helps protect collagen. A cup of chopped papaya can provide 86.5 mg of the vitamin. Papaya is also rich in carotenoids and fibre which help in maintaining the health of your scalp.
Hence, it aids in preventing hair loss and encourages growth. Papaya is a source of folic acid and antioxidants that help to improve the flow of blood, nutrients, and oxygen to hair follicles, allowing them to grow healthy and beautiful hair.
8. Sweet Potato
Sweet potatoes are high in beta carotene, which makes them a source of vitamin A. It helps to maintain the health of your scalp and enhances hair growth too. Being a rich source of both soluble and insoluble fibre, this starchy vegetable is beneficial for digestion. One medium sweet potato (about 114 grams) is a good source of beta carotene and it can supply up to 160 per cent of the daily vitamin A requirements.
9. Bell Peppers
Often served as toppings on pizza or as an additional vegetable to those attractive dishes, bell peppers have other functions too. Bell peppers are high in vitamin C making them one of the ideal ingredients required for hair growth. They are three times the amount of Vitamin present in oranges.
Green peppers contain 95.7 mg of Vitamin C while red peppers have 150 mg and yellow peppers with 341 mg! Additionally, they’re an excellent source of fibre. You can enjoy them with hummus, or add them to healthy stir-fries.
10. Spinach
Spinach, a nutritious green vegetable, is rich in vitamins A, C, folate, iron and other nutrients that are essential for hair growth. It is also an excellent plant-based source of iron which is vital for hair growth. The red blood cells transport oxygen throughout your body, with the help of iron which further assists in fueling metabolism and aid in the growth and repair of hair follicles. One cup containing almost 30 grams of spinach can provide up to 20% of your daily vitamin-A needs.
On the Whole
Nuts, avocados, legumes and other defined foods can surely help your hair grow when consumed in the right amount. The multiple nutrients present in them can turn out to be efficient in improving your hair’s quality too. The more you eat them in the right proportion, the more chances of having lustrous and shinier hair.
Besides consuming them, you can even add some hair growth gummies to your routine which can provide all the remaining nutrition to your hair. The “Gorgeous Hair & Nails” gummies can be at your rescue here. Enriched with Biotin, Zinc, and Vitamins A, B, C, D, and E, these gummies are perfect for your hair health. These mixed berry-flavoured gummies are even Fssai and FDA-approved. Hence, you can joyfully consume them without any doubt!
