Sweet potatoes Sweet potatoes are a great source of beta-carotene. We've put together a list of the best foods for healthy hair. Lean meats like fish and chicken, eggs, and soy products are good sources. Almonds are high in vitamin E and magnesium. Just keep in mind that nutrition is justonepiece of the healthy hair pie. Iron andomega-3 fatty acidsare two other major players in the hair growth game, she adds. It helps in controlling the free radical damage and photodamage. However, biotin deficiencies are uncommon if you consume a balanced diet. Lean meats. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth. Below are 13 yummy, healthy foods to incorporate into your diet for long, strong, healthy hair! bok choy collard greens Oysters Hit the oyster bar your hair and skin will thank you. It is a storehouse of vitamin C that may help you get a healthy scalp. Theyre rich in a B vitamin called biotin that helps hair grow. Your body can't make these healthy fats, so you have to get them from food or supplements. 4. Your Section-by-Section Guide to Storing Foods in the Fridge, From the Upper Shelves to the Crisper Drawers. What you eat can absolutely impact your strands. Foods high in protein give your body one of the most important elements for great hair. Swiss chard, spinach, broccoli, sweet potatoes, and pumpkin are all good sources of these important vitamins. This nutrient is needed to form collagen, which is the main component of your hair. Spoon your berries on top of your yogurt for a nutrient-dense breakfast that also contains more than one key nutrient for hair growth. These nutrients are particularly helpful for hair growth: Iron. Related: Does Rosemary Oil Really Support Hair Growth? If its silky smooth hair youre after, up your bean intake. For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs . I have read and agree to the terms & conditions. Omega-3 fatty acids can help protect the skin from sun damage and support scalp health. A cup of Brussels sproutsmeets your daily vitamin C requirements, says Cassetty. Whitney Bowe, MD, board-certified dermatologist; clinical assistant professor of dermatology at Mt. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts. Peanut Butter. 4. To achieve shiny, healthy hair, consume the following foods packed with the vitamins and minerals that your hair and body need. SummaryEggs are a greatsource of protein and biotin, which are important for hair health and growth. Salmon is packed with healthy fats and omega-3 fatty acids. Spinach is also high in iron, omega-3 acids, magnesium and potassium. Seek Out Antioxidant-Rich Foods. They add elasticity to the hair as well, preventing it from breaking off. Include lots of dark green leafy vegetables like spinach, broccoli and lettuces in your diet. Other leafy green vegetables like kale also benefit the skin and are also considered the superfoods for healthy hair. Vitamin D3 deficiency is a common issue globally, and it influences your hair, among other health concerns, according to Gaunitz. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. This makes them one of the best foods to consume for optimal hair health. This can make your hair look shinier and healthier. Growing healthy hair is a long-term play, and one that can be supported with a lifestyle of nutrient-dense plant foods, including the ones on our list. Taste of Home is America's #1 cooking magazine. meat- lean chicken, fish (salmon), eggs, oysters, beef fruits and vegetables- blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, avocado, orange/yellow coloured vegetables such as carrots, pumpkins, onions and sweet potatoes nuts and seeds- pumpkin seeds, chia seed, almonds and walnuts Whole grains, spinach, legumes, pumpkin seeds, red meat, clams, quinoa, turkey, tofu, and dark chocolate are rich in this mineral. Nuts and Seeds for Omega-3 Fatty AcidsOmega-3 fatty acids nourish the hair and support thickening. 6 Things to Always Clean Before Guests Come Over. Adding a sprinkle to your salads or eating a handful for a snack offersbiotin and plenty of plant-based protein. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair. Image: Getty Images. For thicker hair, eat foods with antioxidant flavonoids to strengthen hair follicles, iron-rich foods to boost red blood cells, and protein- and silica-rich foods to promote hair growth and healthy hair. Eggs Eggs are abundant in protein and biotin. You can also find this mineral in beef, crab, lobster, and fortified cereal. The vitamins A and C in spinach, for example, help moisturize and strengthen hair. This tropical fruit brims with vitamin C. It protects your hair from breaking. Add sunflower seeds to your favorite salad or drizzle sunflower butter on toast for asizable serving of protein and iron. Biotin also helps strengthen brittle fingernails. Just make sure you choose a high protein option and opt for one that contains plenty of hair growth nutrients such as protein and iron. When you dont have enough of this mineral in your diet, you can have hair loss even in your eyelashes. 1. If you are creating a well-balanced diet and want to target hair health specifically, Richards says that eggs and dairy are loaded with essential nutrients known to prevent and even reverse hair loss. This means it contains all of the essential amino acids your body needs to function properly, but cant make on its own. Presenting 20 best foods for healthy hair and scalp. Switch up your hot tool usage: After you shampoo, blow dry your hair; on day two, use a curling iron or straightener; on day three, slick strands back to avoid heat-styling. 15 Fall Dcor Crafts That Will Make Your Home Feel Warm and Cozy. Since zinc plays such a significant role in tissue growth and repair and because that is very important when . Protein is also critical for keeping your hair healthy, but many people don't get enough. Protein is a key component of many healthy foods that promote hair health in fact hair is mainly made of protein. Skinless Poultry. Sweet potatoes (and other orange-colored fruits and vegetables) are naturally high in beta-carotene, an antioxidant your body turns into vitamin A. Protein is very important for the hair, as the amino acids it contains are a building block of the keratin in hair. 2005 - 2022 WebMD LLC. Beans & legumes. Turns out getting more greens is good for your hair as well as your body. Adeficiency in either of these nutrients has been linked to hair loss. All rights reserved. Avocado Offers Vitamin EVitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. Long, strong andshiny hairis almost everyones dream yet not everyone is able to fulfill it. Fall is here and farmers' markets are filled with inspiring fruits. Effects on hair growth include acute telogen effluvium (TE), a well-known effect of sudden weight loss or decreased protein intake, as well as the diffuse alopecia seen in niacin deficiency. Enrich your diet with curd, paneer; pulses like moong, chana and a variety of dals along with nuts like almonds and walnuts. Then, wash and repeat . Not having enough of this vitamin can lead to hair loss. If youre not getting certain nutrients from food, you might see the effects in your hair. cheese. Eggs. Incorporate These Nutrient-Packed Foods Into Your Diet. Nutritional deficiency may impact both hair structure and hair growth. Eat your way to fuller, stronger hair: The Best Foods for Hair Growth, According to Dietitians, Vitamins and Nutrients In the Best Foods for Hair Growth, Weve put together a list of power packed foods for your hair, Each hair strand is made up of cells that contain the Keratin protein. However, your overall health is important as well. this link is to an external site that may or may not meet accessibility guidelines. These are the recipes everyone wants to make when the weather turns cooler and the leaves start to fall. The hair follicles and roots receive their nutrients via the blood, and blood flow is dependent upon an adequate supply of dietary iron. Anchovies are a wonderfulsource of protein and omega-3 fatty acids,two key nutrients for healthy hair, which is why they are a favorite hair growth food ofWilliam Gaunitz,a trichologist at Advanced Trichology.You can easily add the tiny, salty, flavorful fish to pizzas, pastas, or salads to boost your protein and omegas to support hair growth. Mango This colourful fruit provides the mineral silica, a component of connective tissue that helps to strengthen hair and promote hair growth. A lack of dietary protein can lead to hair loss. Spinach and Other Dark Leafy Greens Provide Iron 3. 6. Your head will thank you! These are rich in zinc. Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair. Legumes (like kidney beans and lentils) provide plentiful protein to boost the thickness and length of your hair. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Fatty Fish Summary 10 Best Food for Hair Growth Salmon for Shine Grow With Greek Yogurt Spinach to Battle Brittle Hair Guava to Prevent Breakage Iron-Fortified Cereal to Prevent Loss Lean Poultry for Thickness Sweet Potatoes to Fight Dull Locks Cinnamon for Circulation Eggs for Growth 6. Protein is also critical for keeping your hair healthy, but many people don't get enough. Major sources of B12 include meat, poultry, fish, and dairy products. Your email address will not be published. You'll get tons of protein, essential omega-3 fatty acids, iron and vitamin B12 in one tidy package. Iron is an essential mineral that your hair cells require. Bookmark dahlias, zinnias, and cosmos for your autumnal arrangements. Zinc: Cashews. Since it stops and older hairs fall out, you can have hair loss. Here, a list of some RD-approved, protein-rich foods you should add to your diet: Fish. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. Leafy greens like spinach, kale, chard, and other lettuces pack a big biotin punch, but also contain vitamins and nutrients essential to healthy nails, skin, and hair. Enjoy20 full grams of proteinwhen you eat just one 3 oz serving of tuna (i.e. To easily add more omega-3s to your diet, try to fill your plate with flax seeds, walnuts, tuna,salmon, kale, Brussels sprouts, and rapeseed oil. Certain amino acids act as precursors to keratin, the primary protein in hair, and a lack of protein in the diet has been linked with hair loss, as well as brittleness and fragility. Green peas Green peas are good to have vegetarian food to get healthy hair. When you don't have enough of this mineral in your diet, you can have hair loss -- even in your eyelashes. A cup of lentils has18 grams of protein plus 7 milligrams of iron, says Cassetty. Meaning, this one fish ticks off three essential nutrients for hair growth. Lack of omega-3s can lead to dry-looking hair, which could lead to dandruff or an itchy scalp. There is little evidence to show healthy people benefit from consuming more biotin. Foods that improve hair quality are generally those that are high in protein and vitamins A, C, and E. Foods that contain these nutrients help to keep hair healthy, strong, and shiny. With every spoonful, the Greek yogurt may be boosting your manes beauty and elasticity. Fatty fish is also one of few food sources of vitamin D, which may be important for hair growth. Its also an antioxidant that combats oxidative stress. 1. Bake them, roast them or, for fresh inspiration, check out this roundup of savory sweet potato recipes. Nutrition :- 1. ", The Vegetarian Resource Group: "Iron in the Vegan Diet.". Want to mix it up a little? While your heredity and other factors beyond . Similarly, flaxseeds can serve as mid-meal healthy snack while also supplying the essential fats to your hair. In fact, consuming a diet lacking the right nutrients can lead to hair loss. The body converts this. Everything You Need to Know About Clover Lawns, the Eco-Friendly Landscaping Trend That Calls for Just 4 Mowings Per Year. Selenium stimulates hair follicles to encourage new growth. Bake them, roast them or, for fresh inspiration, check out this roundup of savory sweet potato recipes. Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example. Its packed with protein, the building block of your locks. Cod liver oil by percentage has the highest volume of vitamin D3 that you can consume from any food, says Gaunitz. Researchers have shown that the vitamin E in nuts is responsible for the beneficial effects on hair. Want to mix it up a little? You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes. We've rounded up our favorite fall desserts, including pies, cakes, tarts, and cookies. Because strands are "fed" by blood vessels at the base of the follicle (this is also the root under the skin where our hair grows from), it's important to incorporate a diet rich in specific nutrients to maintain healthy growth. Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong. Directions: . Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. 3. Eggs 2. Sprinkle this spice on your oatmeal, toast, and in your coffee. So eat your morning parfaits with pleasure, or explore other ideas in these recipes to make with yogurt. Protein. Forexample, strawberries are rich in vitamin C, which aids collagen production andiron absorption, two factors that may promote hair growth. Red meat contains the highest level ofbioavailable ironby percentage than any other food. Vitamin E nourishes the scalp and helps to keep it supple. Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Renowned for the ways it improves blood flow, cinnamon is a fragrant spice with a variety of health advantages. Make sure you have these 5 foods in your diet to avoid bad hair days. Cells that build hair rely on zinc to help them work their hardest. Here are the greatest foods for promoting hair growth: 1) Eggs Eggs are high in protein and biotin, two elements that may help your hair grow. Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. Eating for optimal health and healthy hair go hand-in-hand, saysSamantha Cassetty, M.S., R.D., nutrition and wellness expert and co-author ofSugar Shock. Why? So make sure to include plenty of protein-rich foods, leafy green vegetables, nuts and seeds, and omega-3-rich fish in your diet. Foods packed with vitamins A and C contribute to the production of sebum, the oily substance that your hair follicles spit out. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. This Top 5 Foods For Thick, Healthy Hair article is very useful for all women that require a more natural method of hair care advice. Iron deficiency has indeed been linked with hair loss ( 9, 10, 11 ). Tofu is Gorins preferred plant-based source of protein because its acompleteprotein. In fact, a deficiency of iron in the body may cause hair loss. These nostalgic hot tools have officially made a comeback. They're rich in a B vitamin called biotin that helps hair grow. Eating salmon, halibut and other fatty fish is an excellent way to boost the health of your hair and skin. 7. Combating Hair Loss with Diet the Natural Way. Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. A deficiencyin these nutrients may result in hair loss. Berriesare loaded with beneficial compounds and vitamins that may promote hair growth. Are rich in protein, critical for hair follicle health. Spinach and Other Dark Leafy Greens Provide Iron. Pineapple. "It makes hair stronger, more resistant to breakage, and thicker in appearance." To add more protein to your diet, try Greek yogurt, eggs yolks, kale, peanuts, beans, peas, lentils, tofu, chicken, and turkey. You can get folic acid with plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Vitamin C helps to form collagen as well as helps with plant-based iron absorption. Nuts and Seeds for Omega-3 Fatty Acids 5. Whole-Grain . Beef, especially organ meats like. ", Julie Negrin, MS, CN, nutritionist, speaker, and author of "How to Teach Cooking to Kids.". Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. In 2022, it's recommended that people eat the best foods for healthy hair with high levels of antioxidants. Healthy hair food # 1: Salmon The key ingredients for a healthy hair and scalp are protein and vitamin D. Salmon is a great source of protein, vitamin D and omega-3 fatty acids. Since your body cannot produce these healthy fats, you need to derive them from your diet. You should eat some of these foods, which are rich in omega-3, every day: Vitamins B6, B12, and folic acid are also important to your hair. The food you eat effects the strength and health of your hair. 2. Long, strong and shiny hair is almost everyones dream yet not everyone is able to fulfill it. Smoothie recipe for healthy hair. In most cases,hair is an outward expression of what we put into our bodies. Fatty Fish. Gorin likes to add chickpeas to her plate, especially sinceone cup has 15 grams of plant-based protein, necessary for growing long and strong hair. Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. It makes you look beautiful, and confident and increases your self-esteem. ", National Institutes of Health Office of Dietary Supplements: "Zinc. Iron Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. Foods for Healthy Hair. Aoi, M. Stem Cells Translational Medicine, June 18, 2012. Youll maximize iron absorption if youeat lentils with vitamin C-rich food, such as Brussels sprouts. Plant-based eaters will want to pay special attention since theyre at risk for not eating enough protein and iron key nutrients for healthy hair growth, she adds. Eggs Provide ProteinYou hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency. Not eating enough protein means running the risk of losing hair, as well as increasing the chances of thinning hair. FIVE FOODS FOR HAIR LOSS - DIET FOR HEALTHY HAIRYou probably think about your hair on a daily basis fretting over a bad hair day or enjoying a nice blowout. It is necessary to strengthen the hair follicle and prevent hair fall. Beef, especially organ meats like liver, has lots of it. Citrus Fruits to Get Your Dose of Vitamin CYour body requires Vitamin C for iron absorption therefore; you need to add citrus fruits to your diet. 1. All these dark green leafy vegetables are an excellent source of vitamin A and Vitamin C. Both these vitamins help in the formation of sebum, which is a natural hair conditioner and hence moisturizes . Vitamin C is the only way to absorb more iron into the blood. Carrots are Rich in Vitamin A 7. Schedule an appointment with a trichologist, a type of specialist who can evaluate your hair and scalp for issues and recommend treatment,or your doctor who can look into any potential underlying health issues related to hair loss. If you notice that your scalp is itchy or sensitive then talk with the doctor about potential nutrient deficiencies instead guessing at what nutrients might be missing from this equation. "Biotin strengthens the structure of keratin, which makes up the hair, skin, and nails," notes St. Surin-Lord. In both cases,getting sufficient proteinwhile also focusing onwholesome plant foodswill help ensure that you get the nutrients, antioxidants, and anti-inflammatory compounds tied to healthier hair. In other words, a diet thats diverse and rich in vitamins and minerals from foods that help hair growth will give you your best shot at avoiding hair loss related to nutrient deficiencies. Plant one of these blooms now to beautify your landscape later. Additionally, there is an exorbitant volume of biotin, B complex, and zinc that all have a role in maintaining the health and highest volume of your hair. Animal protein is also the most common way carnivores get their suggested daily allowance for that macronutrient, another reason why plant-based eaters need to pay special attention to their protein intake within the foods for hair growth and otherwise. That helps protect against dry, dull hair. While it's impossible to eliminate dust entirely, you can drastically slow down how fast it builds up in your space by heeding these helpful tips. More studies are needed before health experts can make any recommendations. A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair. 5. Sweet potatoes. This tropical fruit brims with vitamin C. It protects your hair from breaking. It helps with blood flow, also called circulation. So take your healthy hair goals one step at a time starting with what you eat. Eggs are full of protein and a B-vitamin called . Sweet potatoes Weve put together a list of the best foods for healthy hair. 5 Protein-Rich Foods For Healthy And Shiny Hair. Ultimately, you want your insides to be as beautiful as your outsidesandincorporating healthy, nutrient-rich foods daily will make all the difference. To prevent hair loss, another pro tip is to "stay away from products that contain too many chemicals," and ultimately, to have healthy hair, "combine a decent protein-rich diet with regular exercise." The right foods can be really good for your 'do, but hair loss has many causes. If youre vegan, you can still get in on the hair growth benefits of yogurt by opting for a plant-based version like almond or cashew. Take inspiration from falling autumn leaves and warmer neutral hues to help guide your homemade dcor choices; A rich, welcoming tablescape can be achieved with velvet pumpkins and leaf-printed table runners. Kale is another great green choice. Low iron levels may cause anemia, which has been linked to hair loss. Nuts and seeds are small but mighty ways to pack in a lot of hair-growth promoting nutrients into almost any meal or snack. So care for your hair by making salmon for dinner tonight. Additionally, chickpeas contain fiber and the combo of protein and fiber nutrients can help keep you fuller for longer and help to keep your blood sugar levels stable, she says. Because trace minerals like iron, magnesium, zinc, and biotin also affect hair, it's a good idea to take a daily multivitamin. To prevent premature thinning, make sure youre getting enough of this nutrient in your diet. Berries 3. Healthy Hair Food # 7: Dark green leafy vegetables. Your body turns beta carotene into vitamin A. High in beta-carotene, which your body converts to vitamin A, sweet potatoes are a great healthy-hair choice. 8. Legumes (aka beans and lentils) are saturated with hair-improving vitamins and minerals like zinc, iron, and, most importantly, biotin. Shellfish and dark leafy greens do too. You can have dry, frizzy, smooth or silky hair all these are signs of your inside health. Enjoy shiitakes in this risotto or a salad with sesame-ginger vinaigrette. There are almost infinite possibilities for how to work more eggs into your diet, but to give you a few ideas, discoverdozens of ways to eat eggs all day! Plus, beans also have iron, zinc, and biotin, which prevent breakage of strands, making them one of the best food for hair growth. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Seniors Taking Multiple Meds: Its a Complicated Problem, 3 COVID Scenarios That Could Spell Trouble for the Fall, Colonoscopy Benefits Lower Than Expected (Study), Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Slideshow: What Your Hair and Scalp Say About Your Health, [vid_icon] Raising Awareness of Alopecia Areata, Men's Hair Loss: Treatments and Solutions, Salmon, tuna, mackerel, and other fatty fish, Flaxseed oil,Flaxseeds, chia seeds, canola oil, Vegetables (broccoli, cauliflower, brussel sprouts). Scrambled, fried, or over easy, this breakfast star is one of the best foods for healthy hair. Some common traits of food for healthy hair are often that they are natural foods like fruits or nuts which contain vitamins and nutrients. And as we've already discussed, protein is a key nutrient for hair health. Here, four designers break down the fads to retire. Spend less time and money on your lawn by converting your grass to clover. 5. That helps protect against dry, dull hair. Looking for a way to supplement your time at pumpkin patches and football tailgates this autumn? Eggs. Youll findprotein and iron in Greek yogurt, making it an ideal food for hair growth. Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking. Bonus! Copyright 2022 Meredith Corporation. With it, the time of year brings stunning foliage and plenty of autumnal flavors, like cinnamon, apple, and pumpkin spice. Sprinkle them on smoothies or warm grain bowls. Bonus! Vitamin D3controls aspects of the immune system, keratinization, and hormone metabolism,all of whichcouldinfluence the thickness, fullness, and length of your hair, says Gaunitz. Lutein (also found in leafy greens) can help keep your skin looking young, too. Don't Be Afraid of Healthy Fats. Citrus Fruits: Lemons, Oranges, Melons And Berries: Vitamin C. A good source of vitamin C, a daily intake of citrus fruits in some form is quite essential for healthy hair. 1. Lack of protein in the diet can lead to hair loss [ 2 ]. This makes it one of the best foods you consume for perfect hair health. Foods for healthy hair that contain a lot of vitamin C are orange, broccoli, berries, tomatoes, kiwi, grapefruits and other citrus fruits. Healthy hair depends on certain nutrients, such as protein,biotin,vitamin A, and vitamin C, she says. Eating a healthy, balanced diet with lots of fresh food, and minimal processed food, is the way to go for healthy hair skin and nails and overall health. All rights reserved. However, there are only afew studies in this area, so more are needed. Say goodbye to split ends when you eat a diet high in vitamin C, an ingredient which strengthens hair enough to prevent breakage. This green leafy vegetable is a good source of vitamins B, C, And E, potassium, calcium, iron, magnesium, and omega-3 fatty acids that are required for healthy hair growth. Embrace Food Containing Natural Silica. Iron deficiency is one of the causes of hair loss. The biotin [ 3] in the eggs help break down protein into amino acids [ 4 ], which are the building blocks of your hair. Legumes are naturally high in minerals iron and zinc, known to improve hairs texture. Eat your way to fuller, stronger hair: 1. When it comes to decorating your kitchen, trends can come and go faster than you can say "induction oven." Spinach, kale, and other dark leafy greens are a good plant source of iron. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Some key nutrients for healthy hair include protein, iron, omega-3 fatty acids, and vitamin B12. Ingredients: 3 frozen bananas 1 cup strawberries 1/4 avocado 1 cucumber 1 leaf kale 1/2 lemon, peeled. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow. One egg contains 6 grams of protein, plusbiotin, both known for their hair growth-boosting potential. Besides, eggs also contain biotin, selenium, zinc that are essential nutrients for healthy hair. Want to know which yogurt brand our Test Kitchen loves most? Lean meats like fish and chicken, eggs, and soy products are good sources. Chia seeds are also a good plant-based protein source, with 20% more protein than soybeans. Whole Grains to Obtain Biotin 6. Eggs Provide Protein 2. Over time, not eating the right foods can have a devastating effect on your hair, leading to dry and flaking scalp, weak, brittle hair, and even hair loss. Some good examples of foods that fit this description include eggs, salmon, nuts, and spinach.
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