26/10/2021
THE BEST FOODS FOR HAIR GROWTH
1. Almond butter
Almond butter contains a wide variety of nutrientsāincluding protein, healthy fats, and certain vitaminsāthat have all been linked to hair health. It's the vitamin E content in the nuts that researchers say is particularly good for keeping your locks thick and lustrous. One small eight-month trial published in the journal Tropical Life Sciences Research found participants who supplemented daily with 100 milligrams of vitamin E saw an increase in hair growth by as much as 34%.
Just a tablespoon of almond butter provides nearly 3.87 milligrams of Vitamin E. The recommended daily Vitamin E allowance is 15 milligrams, so almond butter will put you well on your way, especially if you eat more than one tablespoon.
2. Tangerines
The benefits of tangerines affect your hair in a big way. Their vitamin C content makes it easier for your body to absorb iron, which is found in foods like red meat and spinach. Iron deficiency has been linked to hair loss, according to a study published in the Journal of Korean Medical Science, so it's important to make sure you're getting enough of it. And vitamin C-rich foods will only help your body absorb that iron even more.
3. Salmon
Salmon is a great source of omega-3 fatty acids, which have a number of health benefits.
Plus, salmon and other fatty fish are teeming with follicle-stimulating vitamin D. Per a study printed in The Journal of Steroid Biochemistry and Molecular Biology, vitamin D may also help stimulate hair follicles that have become dormant. In other words, there's evidence to suggest the nutrient may help prevent thinning hair and even bald spots.
4. Spinach
Spinach contains a variety of nutrients and minerals that can benefit your hair, as well as your overall health.
"It's important to make sure you don't have a lack of something in your diet that could be leading to hair loss," Dr. Jacob told EatThis.com. "We check protein levels, iron, iron storage, vitamin D, and a number of other labs to make sure you don't have deficiencies."
In addition to having a high iron and magnesium content, spinach can help your hair produce sebum, too.
5. Eggs
"Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12," Stefani Sassos, MS, RDN, CSO, CDN, wrote for Good Housekeeping. "Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair."
Plus, eggs are packed with 10 micrograms of a B vitamin called biotin, which may help hair grow and strengthen nails. Other good sources of biotin include almonds, avocados, and salmon.
Plus, eggs are a great source of vitamin D (11% of your DV per egg) to help your hair grow strong and shiny. According to a study that was published in the journal Stem Cells Translational Medicine, the sunshine vitamin can help create new hair follicles, aka little pores where new hair can grow. This, in turn, may improve the thickness of your hair or reduce the amount of hair you lose as you age.
6. Greek yogurt
Ever notice what sits atop nearly every ancient Greek statue? A mop of thick, full, wavy hair. An artistic choice? Perhaps. But maybe it's due to the thick, protein-rich yogurt that Greeks and other cultures have been eating for hundreds of years. Greek yogurt contains vitamin B5 (known as pantothenic acid), and B vitamins can help you maintain healthy skin and hair.
