We can’t change genetics, but we can choose what to put on our plates each day. A balanced diet rich in certain beneficial nutrients can help protect the scalp and stimulate hair follicles.
Hair keeps falling out and growing back, and follicles are constantly creating new hair from nutrients in the body. Certain proteins, fats, vitamins and minerals are therefore particularly important for having strong and healthy hair .
Genetics is an important part of hair loss, but maintaining a balanced diet is the most effective remedy available to us. With a major change in diet, supervised by a healthcare professional, it may take some time to notice positive results. Here are the recommended foods to protect your scalp and hair follicles.
The eggs are a good source of biotin, a mineral that can help stimulate hair growth. In fact, many hair growth supplements contain biotin. Even though, as Medical News Today reminds us, there is a lack of scientific evidence to certify this benefit, you can also find biotin in meat, fish, nuts, sweet potatoes, spinach and broccoli. Eggs, however, are the only ones that also contain other compounds that are useful for hair growth: lysine, vitamin D, and certain minerals.
2. Brazil nuts
Brazil nuts are a great source of selenium, a mineral that can help stimulate hair growth. However, be careful not to overdo it, at the risk of causing the opposite effect: hair loss. The recommended upper limit for selenium in adults is 400 micrograms. About four Brazil nuts are enough to reach this limit.
3. Oily fish
Omega-3 fatty acids are good for the heart as well as the hair, skin and eyes. In a 2018 study cited by Medical News Today, researchers found that fish oil extract containing an omega-3 fatty acid stimulates hair growth by increasing the activity of certain proteins.
Another small-scale study found that taking omega-3 supplements could reduce hair loss. Oily fish such as salmon, mackerel, tuna, herring and sardines are strongly recommended.
Certain amino acids found in high protein foods, such as lysine , are believed to promote hair growth. This acid can be incorporated in the form of supplements, or through the consumption of foods like soybeans, meat, eggs, beans, lentils, nuts and spirulina.
5. The salmon
Salmon is one of the most beneficial foods for stimulating hair growth. Thanks to the Omega 3 it contains, salmon helps strengthen the hair follicle. This will promote circulation in the scalp and thus stimulate hair growth. It is also effective in the fight against excessive hair loss and helps strengthen the hair mass. If the salmon is not to your liking, you can opt for other oily fish which will have a similar result.
6. Yellow peppers
The yellow pepper will be a good ally to achieve stunning long hair. Be careful, the color of the pepper is important. Why? A yellow pepper contains about 5 times more vitamin C than an orange. A figure that matters, since vitamin C is an excellent antioxidant that will strengthen the scalp and limit hair loss. Finally, it helps maintain collagen levels, which helps bring shine to the hair.
7. The chicken
Chicken is rich in protein, thanks to this it provides keratin, essential to protect and strengthen our hair. For all vegans, exit the chicken, you can opt for soy which will also have beneficial properties for your hair.
8. Sweet potatoes
Rich in beta-carotene and vitamin A, sweet potato will have a beneficial effect on the health of your hair. Another advantage, it will promote growth. Do not hesitate to also opt for the carrot which has similar effects. We advise you, for example, to drink carrot juice which in addition to acting on your hair, will promote your tan this summer. A 2 in 1 tip. Not bad, right?
9. The almonds
We recommend that you add almonds to your food routine. In addition to being good for you and being a healthy ideal snack, thanks to its biotin content, they will speed up your hair growth. Another advantage: for people with fine hair, almonds will give your hair more substance and thickness. If you decide to eat it regularly you will see the first effects within a month or two. Simple and efficient, what more could you ask for?
Studies have shown that zinc deficiency can lead to hair loss and poor scalp health. By eating oysters, we avoid this risk and we provide the necessary nutrients to our hair. Rest assured, you don’t need to consume excessively to see results. Indeed, it seems that only 85 grams of oysters provide up to 5 times the recommended amount of zinc.
11. Olive oil
Unlike other ingredients, to benefit from the beneficial effects of olive oil it is not necessary to consume it. You just need to apply it all over the hair. Its anti-inflammatory properties relax the scalp and intensify its growth. Do not hesitate to proceed to a scalp massage with circular movements which will also be beneficial for the growth. Be careful not to expose yourself to the sun while putting on this mask, otherwise you risk burning your hair!
Avocados are very good for the hair since they are naturally rich in essential fatty acids. They are just as effective as a mask on the hair since they will stimulate the production of collagen and elastin in the scalp.
Asparagus is a very good source of iron which therefore promotes hair growth. If you are not a fan of this vegetable, you can also go for spinach which also has a very high iron content.