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Eat These Foods for Healthy Hair

    Most people want healthy and strong hair as they grow older. Just like our skin, the condition of our hair is an external sign of our inside health. Shiny, thick, and strong hair is everyone’s dream, but not everyone is able to achieve it. There are many factors that affect our hair growth, such as health, age, and genetics. Unfortunately, we don’t have much control over these. Diet is another important factor that contributes to hair health and growth, and it is the only factor that we can control. Here are the top foods you should eat to have healthy hair:


    Eggs are an excellent source of protein and biotin, two essential nutrients responsible for hair growth. Hair follicles are mostly made up of protein; hence, eating eggs is crucial for hair growth. Hair loss is typically promoted due to a lack of protein in the diet. In addition, biotin is also essential for the production of keratin. Eggs are also a great source of selenium, zinc, and other nutrients that contribute to healthy hair. This makes them one of the best foods to consume for optimum hair growth.
    Two of the most common symptoms of biotin deficiency are loss of body hair and thinning hair. Other symptoms include brittle nails, skin infections, and rash around the anus and face. Eggs are also rich in other elements that can enhance hair growth, such as vitamin D, L-lysine, and certain minerals.

    Fatty Fish

    Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Omega-3 fatty acids are good for the eyes, skin, heart, and hair; they are known as healthful fats and should be a part of your regular diet. A study found that a certain fish oil supplement significantly increased hair growth and reduced hair loss in women with thinning hair. They help to grow hair and keep it shiny and full and help protect you from diseases. Fatty fish is also a great source of B vitamins, vitamin D3, protein, selenium, and other nutrients that may help promote healthy and strong hair.
    Omega-3 fatty acids are found in abundance in the following types of fish:

    ⦁ Sardines
    ⦁ Herring
    ⦁ Mackerel
    ⦁ Tuna
    ⦁ Salmon

    Nuts And Seeds

    Nuts contain omega-3 fatty acids that can support thickening and nourish the hair. You will have to drive these healthy fats from your diet since your body cannot produce them naturally. Nuts are convenient, tasty, and contain a variety of nutrients that may promote hair growth. Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth. Walnuts and almonds, in particular, are high in Omega-3 fatty acids. A deficiency of linoleic acid, an omega-6 fatty acid, alpha-linolenic acid, an omega-3 fatty acid, and polyunsaturated can result in hair changes, including loss of scalp hair and eyebrows as well as lightening and thinning of hair.

    Seeds provide a large share of nutrients and are relatively low in calories. Many of these nutrients may also promote hair growth, such as selenium, zinc, and vitamin E. Sesame, chia, sunflower, pumpkin, and flax seeds are best for hair health.


    Iron is an essential mineral that your hair cells require. Like so many dark green leafy vegetables, spinach is full of amazing nutrients, including iron. The hair follicle and root are fed by a nutrient-rich blood supply, and too little iron can be a major cause of hair loss. It is also a major cause of anemia. Spinach is loaded with beneficial nutrients and is considered one of the best healthy green vegetables. It is a rich source of hair-growth promoting nutrients, such as iron, vitamins A and C, and folate. Iron aids red blood cells supply oxygen throughout the body to stimulate repair and growth and fuel your metabolism.


    Carrots are known to be rich sources of vitamin A. For quick hair growth, you must consume carrot juice regularly. Vitamin A is needed by the body to make sebum, an oily substance created naturally by the sebaceous glands in our hair that act as a natural conditioner for the scalp. The beta-carotene, delivered through vitamin A, protects against dull, dry hair and stimulates the glands in your scalp. Vitamin A is required for the growth of every cell as the hair contains the fastest growing tissues in the body.


    Avocado is an excellent source of biotin, a B-complex vitamin that can be incorporated into the diet to promote healthy hair growth. In addition, avocado also contains vitamin E that helps repair damage on the scalp, slowing or preventing hair growth. These, along with those good fats, protein, and vitamins, make the hair strong, healthy, soft, and shiny. Avocados are a popular ingredient in many DIY hair masks, but it is best to add them to your daily diet.


    Meat is a staple in many people’s diets and is rich in nutrients that may aid hair growth. Beef and oysters are rich sources of zinc, which is why they are helpful in improving the appearance of hair. In addition, red meat is rich in a type of iron that’s easy to absorb and promotes hair growth. This helps red blood cells to deliver oxygen in the body, including the hair follicles.
    Whole Grains
    Whole grains are rich in biotin along with B vitamins, zinc, and iron. Biotin plays an important part in producing amino acids (protein) required for your hair to grow and cell proliferation.

    Final Thoughts

    Diet plays an important role in keeping the skin and hair healthy. The food that we eat has a strong impact on how fast our hair grows and how thick it gets. Eat the correct balance of each of the above foods to supply the hair with all the essential nutrients it needs to remain shiny, lustrous, and strong.