Your hair health is mainly characterized by major factors like genetics, age, hormones, and lifestyle. But, the food you consume can significantly influence your hair health. In fact, if you already have thin hair, you would definitely know the importance of maintaining a healthy hair diet with superfoods for healthy hair, and you would not want to make it worse by consuming the incorrect foods.
No matter how many expensive products you use, the real growth comes from within, and that’s where picking the superfoods for healthy hair comes in. A healthy hair diet that’s predominately plant-based can facilitate your getting the key healthy hair nutrition necessary for keeping your hair in excellent condition.
The healthy hair nutrients required for a healthy scalp and hair are
- Vitamin A
- Vitamin B-7
- Vitamin E
- Vitamin D
- Protein
- Zinc
20 Superfoods For Healthy Hair
1. Spinach
Spinach is packed with magnesium, iron, and B vitamins. Other leafy green vegetables like kale also benefit the skin and are also considered superfoods for healthy hair. Plus, the antioxidant in these dark green leafy veggies helps guard and maintain hair follicles’ cell membranes. You could make a tasty spinach soup or pasta; including spinach in your diet can be fun too!
2. Salmon
One of the best superfoods for healthy hair, which is also a source of omega-3 fatty acids and protein, salmon can help strengthen the length of your hair. Moreover, salmon has many health benefits beyond supporting hair, including reducing inflammation and benefiting your brain.
3. Eggs
Eggs are stuffed with protein and essential nutrients that contribute to superfoods for healthy hair, like choline and vitamins A, D, and B12. You need to make sure to include the yolk in your dish as it contains the foremost fat-soluble vitamin. Eggs are essential ingredients in most hair masks, and they can do wonders as your healthy hair diet if you consume them daily.
4. Blueberries
Stress has been linked to hair loss and an unhealthy scalp. Antioxidants help in calming the mind and body and also help in the repairing of old and damaged cells. So to keep your scalp and hair happy with superfoods for healthy hair, it is vital to fill up on antioxidants, and blueberries are a great source of antioxidants, B complexes, and proanthocyanidins.
5. Sardines
Omega-3 and Vitamin D-packed sardines come in canned form and are cheap and ready-to-use superfoods for healthy hair. Just make sure you buy them water-based and not oil. You may consume sardines as a healthy hair diet by adding them to salads, and you are good to go. You could simply munch on them while you work.
6. Chia Seeds
Finding a vegetarian or vegan source of omega-3 is a big task, but Chia seeds are those superfoods for healthy hair filled with them and fiber and antioxidants. This nutritional powerhouse is a complete protein containing 20% more protein than soybeans and may help promote silky and shiny locks as healthy hair nutrients. These tiny, shelf-stable seeds can be added to cereal, smoothies, or even buns.
7. Walnuts
Polyunsaturated essential fatty acids and omega-3 (an omega-3 fatty acid) can cause hair issues, including loss of scalp hair and eyebrows, moreover lightening of hair too like premature greying. To forestall any of that from happening to your hair, eat superfoods for healthy hair filled with linolenic and alpha-linolenic acids, and walnut is one such food. You all must have already heard about the strong relationship between walnuts and hair. This healthy hair diet makes your hair long and strong. You could just munch on raw walnuts or add them in cake and brownies, which I must tell you tastes excellent!
8. Carrots
When converted to fat-soluble vitamins, beta-carotene protects against dry, dull hair and stimulates the glands in your scalp to form sebum. So, where does one find this magical potion of the locks as a healthy hair diet? Orange-colored fruits and vegetables as superfoods for healthy hair have to be your best pick, so rummage around for carrots that are not only great for hair but your eyes too.
9. Pumpkin
Pumpkin is one of the superfoods for healthy hair loaded with iron and beta-carotene, the precursor to axerophthol — an essential vitamin for hair growth. Pumpkin is also stuffed with vitamins C and E that help repair your body’s cells from damage. Load on the canned purée and use it in sauces and snacks to assist the healthy hair nutrition.
10. Tangerines
The benefits of tangerines as one of the superfoods for healthy hair massively affect your hair. The Vitamin-C content makes the healthy hair diet easier for your body to soak up iron found in meat and spinach. Iron deficiency has been linked to hair loss, so it is essential to ensure you’re getting enough of this healthy hair nutrition.
11. Avocado
Stuffed with healthy fats, avocados, as one of the best superfoods for healthy hair, contain biotin, promoting hair growth. Biotin is like the building blocks of our hair. Avocados also contain potassium and magnesium and are a preferred ingredient in many DIY hair masks. Avocado toast is an easy way to include avocado in your diet, plus it will never move out from the list of the easiest breakfast dishes.
12. Grapes
Grapes contain polyphenolic compounds with antioxidizing properties, which can help reduce cellular damage, enumerating them among the superfoods for healthy hair. Oligomeric proanthocyanidins (OPC) found in grapes help to prevent hair loss. OPC also stimulates the expansion of hair follicles. Eating a couple of cups of grapes per day can shield your tissues from inflammation which helps the hair to soak all the healthy hair nutrients.
13. Buckwheat
Changing white refined carbohydrates for 100% whole grains can facilitate the fiber, zinc, iron, and B vitamins in your diet that support beautiful hair. Buckwheat considered an entire grain, could be a nutritious gluten-free seed with endless benefits. Buckwheat, as the ultimate superfood for healthy hair, is full of key antioxidants and fiber. Use it as an alternative for oatmeal at breakfast or rice, and check out buckwheat-based Udon when making noodle dishes.
14. Guava
Just like tangerines, Guavas are high in water-soluble vitamins and antioxidants that bring out significant hair growth. Although we frequently consider oranges as the best source of ascorbic acid, one guava packs four to 5 times the maximum amount. You could easily include guavas in your healthy hair diet and rescue your hair from all the damage.
15. Flax Seeds
Flax seeds are stuffed with polyunsaturated fatty acids, which will help nourish your scalp and stop dryness. You can sprinkle ground flax seeds on yogurt, smoothie, or in any other food recipe. Flax seeds are also a vegan alternative for eggs which can be included as superfoods for healthy hair.
16. Sweet Potato
Loaded with beta-carotene, which supplies sweet potatoes their pink hue, this antioxidant turns into axerophthol, which may protect against dryness and dullness of hair. Sweet potatoes have a slightly higher fiber content than white potatoes. Besides being a healthy hair diet, they also help in building strong immunity and healthy eyesight.
17. Chickpeas, Lentils, Beans, And Peas
These magical foods are full of plant-based protein and fibre, making them super filling and sometimes more cost-effective than buying meat. These things are loaded with vitamin B complex, which is one in each of the B-complex vitamins that help to keep up with the healthy hair nutrients and renew damaged hair cells.
18. Plain Greek Yoghurt
Plain Greek yogurt contains heaps of protein which is the building block for those long tresses. Plus, plain Greek yogurt is incredibly versatile and may be incorporated into a filling breakfast or dips and condiments. The best attribute of yogurt is its probiotics, which are the healthy bacteria that help your body absorb the beneficial hair nutrients.
19. Almond butter
Almond butter contains rich nutrients like protein, healthy fats, and certain vitamins. It’s the vitamin E content within the nuts that researchers say is especially good for keeping your hair thick and shiny. If you do not like almond butter, you could munch some regular almonds. Almonds are one of the most effective dietary sources of vitamin E.
20. Cinnamon
Cinnamon is known to boost the blood circulation in your scalp and helps in the formation of new baby hair. Circulation is what brings oxygen and nutrients to your hair follicles and promotes hair health. You can sprinkle this spice on your oatmeal, toast, and in your coffee, and you have readied a healthy hair diet.
So, without thinking twice, grab these superfoods for healthy hair and get rid of all the hair as well as a wide number of skin-related issues.