Did you know what kind of things affects your hair growth? Nowadays, people are dealing with hair loss, and they don’t know the actual reason behind the hair fall. Well, there are numerous possible consequences such as stress, environmental factors, and health problems. Hair growth actually depends upon your diet. The nutrients present in the food and supplements offer the building blocks that your hair needs for growing.
Research reveals that some indispensable nutrients like Zinc, Omega- 3, Iron, B-Vitamins, and Vitamin C are required for healthy hair growth. Lack of these nutrients and some inflammatory foods can lead to loss of hair and slow hair growth. People with iron deficiency face these issues very much.
Are you wondering what to consume to make your hair grow stronger and faster? We are sharing some nutrients that are crucial for you.
Here we have listed five nutrients that help to make your hair thicker and fuller:
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Iron
Iron is one of the most pivotal nutrients that help your hair to grow faster and more robust. It helps in boosting blood circulation and transports oxygen to the roots of hair that make your hair grow. Deficiency of Iron causes hair fall and makes your confidence low in front of others. If you want to make your hair thicker, you need to consume iron supplements and iron-rich foods. Iron supplements are available easily in the market and come in many forms. Liquid iron supplements, flavored iron supplements, chewable iron supplements, and many more. Some iron-rich foods that prevent hair loss are:
- Beans
- Lentils
- Pumpkin seeds
- Sesame seeds
- Oysters
- Grass-fed beef
- Bison
Zinc
Zinc is also required to grow your hair as it keeps some oil glands around the hair shaft to work correctly. If you face problems like dandruff, slow hair growth, hair loss, then low levels of zinc might be the reason. To solve these problems, you should eat zinc-rich foods. Some zinc-rich foods are:
- Oysters
- White beans
- Chickpeas
- Red kidney beans
- Black beans
- Lentils and
- Seeds
B vitamins
Biotin is the most prevalent B vitamin that helps to keep the hair thicker and healthy. B vitamin deficiency can lead to hair loss problems. B vitamins, containing B1 to B12, support hair’s healing growth as B vitamins generate RBC that transfers oxygen and nutrients to the scalp and hair follicles. Some B vitamin-rich foods are:
- Eggs,
- Tomatoes
- Carrots
- Onions
- Pecans
- Sweet potatoes
- Almonds
- Grass-fed beef
- Avocado
Omega-3
Omega-3s are paramount fatty acids that are anti-inflammatory powerhouses. Your body does not produce Omega-3s naturally; you must eat them through your diet. Omega-3s are primarily present in fish such as mackerel, wild salmon, herring, sardines, and anchovies. You can also eat some foods where Omega-3s are present, like:
- Flax seeds
- Walnuts
- Chia seeds
- Hemp seed
Vitamin C
Vitamin C is an essential nutrient that hampers hair growth as it is a powerful antioxidant that helps protect against oxidative stress caused by free radicals. Vitamin C helps you sock up iron from plant-based foods and assists the body in collagen formation, which is needed for optimum hair growth. Some Vitamin C rich foods are:
- Bell peppers
- Citrus fruits
- Strawberries
- Pineapple
- Kiwi
- Dark leafy greens
Some foods to avoid are:
Sugar and high-glycemic foods
Sugar and high-glycemic foods generate inflammation in the body. They can lead to an incline in insulin that builds more available DHT, a hormone that can develop hair follicle shrinkage and hair loss in both males and females. Some foods to avoid for hair growth are:
- Sugar
- Bread
- Cereal
- Pasta
- Crackers
- Cookies
- Cake
- Candies
Wrapping up,
Hair is the main component in the body that beautifies an individual’s personality more and makes them look attractive. Hair loss means losing confidence; However, regular intake of a well-balanced, nutrient-rich diet with essential supplements is the best way to hamper hair growth and improve hair health.
