7 recommended foods to eat to make your hair thick and black and reduce hair loss problems
Eating a balanced diet rich in these vitamins and minerals may help promote hair growth, especially if your hair loss is due to a nutritional deficiency. While more research is needed to understand the link between micronutrients and hair loss, making sure you’re getting enough of these seven foods that are rich in nutrients that support hair growth can help.
7 recommended foods to eat for thick, black hair
1. Eggs Eggs are an excellent source of protein and biotin, two nutrients that are essential for hair growth. Eating enough protein helps support hair growth. Since hair follicles are made mostly of protein, a protein deficiency can lead to hair loss. Biotin is important for the production of a protein in hair called keratin, which is why biotin supplements are often marketed to promote hair growth. Biotin can help improve hair growth in people with a biotin deficiency.
However, biotin deficiency is rare if you eat a balanced diet. There is little evidence to suggest that people with mild or no health problems will benefit from consuming more biotin. Consuming high doses of biotin may interfere with laboratory tests used to diagnose and manage conditions.
While you’re unlikely to consume too much biotin through food, many supplements for hair, skin, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่, and nail growth contain more than the recommended daily amount of biotin. Eggs are also a good source of zinc, selenium, and other hair-healthy nutrients, making them one of the best foods for proper hair health.
2. Berries: Berries are rich in beneficial compounds and vitamins that may help promote hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles from damage caused by harmful molecules called free radicals. These molecules are naturally present in the body and the environment.
For example, 1 cup (144 grams) of strawberries provides 85 milligrams of vitamin C, or 113 percent of your daily vitamin C needs. Your body also uses vitamin C to produce collagen, a protein that helps strengthen hair and prevent it from becoming brittle and breaking. Plus, vitamin C helps your body absorb iron from food. Low iron levels can lead to iron-deficiency anemia, which has been linked to hair loss.
3. Spinach Spinach is a healthy green leafy vegetable that is loaded with beneficial nutrients such as folate, iron, and vitamins A and C, which are important for hair growth. Studies suggest that vitamin A is important for hair growth, but taking too much vitamin A supplement can lead to hair loss. You should get all the vitamin A you need by eating foods rich in this important nutrient.
One cup (30 grams) of spinach provides 20 percent of your daily vitamin A needs. Spinach is also a good source of plant-based iron, which is important for hair growth. Iron helps red blood cells carry oxygen throughout the body, providing fuel for metabolism and aiding in hair growth and repair. Iron deficiency can lead to hair loss.
4. Fatty Fish Fatty fish, such as salmon, herring, and mackerel, contain nutrients that may promote hair growth. These fish are an excellent source of omega-3 fatty acids, which may help support hair growth. An older study in 120 women found that a supplement containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair thickness.
However, there are only a few studies on omega-3 fatty acids and hair growth, and more research is needed before health professionals can make any recommendations. Fatty fish are also a good source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong, healthy hair.
Some studies have linked vitamin D3 deficiency to hair loss. While it’s not clear whether low vitamin D leads to hair loss, it’s a good idea to include fatty fish and other sources of vitamin D in your diet regularly.
5. Sweet Potatoes : A medium sweet potato (about 114 grams) has enough beta-carotene to provide 160% of your daily vitamin A needs. Research shows that vitamin A can affect the production of sebum, which helps keep hair healthy. A vitamin A deficiency can lead to hair loss.
However, too much vitamin A can also cause hair loss. Aim to meet your needs by eating foods rich in vitamin A, such as sweet potatoes, and avoid taking too much vitamin A supplement.
6. Avocado
Avocados are a delicious, nutritious fruit that are an excellent source of fats. They’re also an excellent source of vitamin E, which may help support hair growth. One medium avocado (about 200 grams) provides 28 percent of your daily vitamin E needs.
Like vitamin C, vitamin E is an antioxidant that helps protect against oxidative stress by neutralizing free radicals. Some studies have found lower levels of vitamin E in people with hair loss, but the evidence is conflicting. In one older study, people with hair loss had a 34.5% increase in hair growth after taking vitamin E supplements for 8 months. Vitamin E also helps protect areas of the skin, such as the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles.
7. Beans
Nuts are a delicious, convenient food that contain a variety of nutrients that are important for hair growth. For example, one ounce (28 grams) of almonds provides 48 percent of your daily vitamin E needs. They also contain a variety of B vitamins, zinc, and essential fatty acids. A deficiency in any of these nutrients can lead to hair loss.
Nuts have also been linked to other health benefits beyond hair growth, including reduced inflammation and a reduced risk of heart disease.