7 Foods to Eat for Healthy and Beautiful Hair

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7 Foods to Eat for Healthy and Beautiful Hair

A healthy diet is essential to promote robust hair growth. If you want to grow your hair faster and enhance the luster of your hair, add the following foods in your diet.

We know of different ways to grow hair with external elements such as oils, water, ointments, and others. However, proper hair growth goes mainly through our plate! The process is natural and a little slower, but it is useful. Besides, this technique will allow you to improve your health!

The scalp needs nutrients in the right doses to ensure health and hair growth. In some cases, hair loss may be due to nutritional deficiencies. Take notes, however, that it is normal to lose 50 to 100 hairs a da. Stock up foods listed below to have a head to hit with your stylist!

Here are 7 natural foods that are easily found in all supermarkets and that promote hair growth:

1.   The fish

For the good health of hair, you must prioritize proteins. Fish and meats contain amino acids like methionine and cystine, which are precursors to keratin. The latter is the main component of the hair and improves its structure.

All white fish (such as cod and snapper) are less fatty and usually higher in protein and are allies for the line. Athletes, vegetarians, and adherents to drastic diets may run out of protein. For healthy growth of hair and body, make sure you’ve enough protein every day.

Add Salmon to your diet. Salmon is a fish rich in omega-3 fatty acids, a nutrient responsible for strengthening the follicles and stimulating hair growth. Eating foods rich in omega three will help reactivate growth.

Further, Salmon is rich in vitamin B12 and iron, which will also help in this regard.

2.   The wheat and other cereals

Beyond the precious proteins, scientific advice seems to say that the B vitamins are used to support hair growth. Moreover, it also contributes to your hair beauty. The vitamins in this complex can regulate the secretion of sebum in the scalp. In addition to stimulating blood circulation in the hair roots, strengthening the roots, and enhancing the radiance of the mane.

Wheat is an ingredient rich in B vitamins. It is also essential to vary the grain sources for the range of vitamins of this group (B1 to B12). To nourish the body with these unique vitamins, eat 4 to 5 servings of whole-grain products daily.

3.   Pumpkin Oil

Pumpkin seeds are rich in group B vitamins. They’re ideal for promoting hair growth and improving the condition of the scalp.


To avoid hair loss, you will need to introduce pumpkin oil into your diet. Thanks to its properties, it is an excellent complement to the problems of the alopecia type.

4.   Vegetables and colored fruits

Vitamin C (ascorbic acid) is an antioxidant. It protects the follicles and reduces hair loss. It is found in shampoos and hair treatments, but nothing beats the fresh version of market garden products on the plate. It is obviously better with a fork, and thus, you will kill two birds with one stone!

Smokers and active people have an increased need for vitamin C. Since it is fragile and metabolized with oxidative stress caused by tobacco and energy expenditure. There are no recommendations for daily values of vitamin C. However, you should take a minimum of 5 servings of vegetables and fruit every day.

5.   Whole eggs

Egg yolks are an ancestral remedy to beautify the mane. Not just for putting on hair, they can please your taste buds! Their vitamin A content ensures the regeneration of scalp tissue. Stock up coconut, carrots, spinach, and dairy products full of vitamin A. However, this vitamin is a bit temperamental, requiring dietary fat to be absorbed optimally by the body. Vitamin A needs to increase during adolescence and especially during breastfeeding. Although vitamin A deficiency is rare in developed countries, so enjoy it to take well enough to pamper your hair.

6.   Cocoa and dark chocolate

Another essential nutrient for hair health is iron, which increases hemoglobin to oxygenate the hair. This mineral plays a fundamental role in the regrowth process. A pleasant surprise: cocoa and its derivatives provide a good dose. Furthermore, satisfying your cravings. Only a few bites can meet some of the iron requirement. Other sources of iron are wild meats, kidney beans, oats, and quinoa. Women with heavy periods, athletes, pregnant women, and small eaters are more at risk of depleting their iron stores. So, be careful!

7.   Oysters

Yes, you read that, right! Oysters contain abundant protein and zinc. Zinc deficiency promotes dry hair and breakage.

All of the foods listed above contain small amounts of vitamins and minerals. To ensure a fast-growing and healthy hair, we recommend you regularly consume condiments. Regular sports are essential to regulate the hormones in your body and oxygenate your blood. Because the hormones also play a significant influence on your hair growth.

Combining this technique with moisturizing and nourishing care products will further accelerate your hair growth.

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