Diet for Hair Growth and Healthy Hair
It is necessary to have a healthy diet with substances such as protein, iron, and biotin to have strong hair. Here is a diet that stimulates hair growth that you should know.
High protein diet
A high-protein diet not only strengthens hair but also stimulates hair growth. This is because hair is 95% keratin (a protein) and has 18 amino acids (the building blocks of proteins).
A diet lacking protein will slow down hair growth and make it weaker. You can add healthy protein to your daily meal with nutritious foods like eggs, milk, chicken, and whole grains.
Biotin-rich foods
Biotin is a B vitamin and is involved in hair growth. Lentils, almonds, walnuts, cauliflower, and carrots are rich sources of biotin, helping to strengthen hair and have thick hair.
Iron-rich foods
Iron deficiency will lead to insufficient oxygen supply to the tissues and hair follicles. This leads to nutritional deficiencies that cause hair loss and frizz.
Iron can be added to the daily diet with foods such as poultry, eggs, and dark green leafy vegetables.
Multi-vitamins such as B12, B6 and Folates
Vitamins play an important role in preventing and alleviating menstrual irregularities, keeping hair follicles healthy, and keeping the scalp free of dandruff. Beans, whole grains, and milk are great sources of vitamins, which help stimulate hair growth and keep hair strong.
Omega-3 Fatty Acids
Omega-3 fatty acids play an important role in hair health. Omega-3 can improve the condition of the dry scalp, and nourish the hair follicles, thereby supporting hair growth. Omega-3 fats are found in fatty fish, flaxseeds, and walnuts.
Diet rich in vitamin C
Vitamin C is one of the best nutrients for the skin, including the scalp. When the scalp is healthy, dandruff-free, and greasy, it will help the hair to be strong and shiny naturally.
In addition, Vitamin C is also essential for iron absorption and the prevention of anemias which is very good for hair health.
Zinc rich foods
Zinc is an essential mineral for hair growth. Zinc keeps hair follicles healthy.
At the same time, zinc is also used to bind to proteins, making hair strong and thick. Zinc can be supplemented with foods such as whole grains, legumes, and sunflower seeds.
Read: 5 best vitamins for hair growth