What’s the best food for hair growth?
Hair grows on average around 1-1.5 cm (3/8 – 9/16 inch) per month. As we age some follicles can stop producing hair, which is how baldness or hair thinning may occur. How fast it grows depends on many factors including age, health, genetics and diet. You can’t influence some of these but you can change your diet to a healthier one. Eating foods rich in essential nutrients as hair food can boost its growth a lot. What we eat can have a huge effect on the health of hair too. So can a lack of essential nutrients such as vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids. Not having enough of these may slow down hair growth or even cause hair loss.
Gut health and scalp health
There is established evidence from numerous independent research studies about the connection between your gut health and your skin and scalp health. A balanced bacterial gut microflora (ecosystem) provides you with 1) strong immunity, 2) the best use of nutrition from food for your organs including your skin, 3) the optimum defence system via your blood stream to the skin cells (scalp) among other sites.
Hair food for healthy hair and glowing skin
It’s important to note that the amount of vitamins and minerals in any food product vary greatly based on how it’s grown or raised and how it’s then made ready for consumption. Furthermore as dietary requirements differ by age, gender, diet and lifestyle, it’s always best to consult a nutritionist or health professional. They can advise on what quantities and types of hair food will be optimum for individual needs.
Protein is excellent food for hair because hair is partly made from it. Lean meats, chicken, fish, dairy products and eggs are excellent sources of protein. So are vegetarian sources such as legumes (e.g. peas, beans, lentils) and nuts (e.g. almonds, walnuts, pistachios). Deficiencies in these have been linked to hair loss. When there isn’t enough, hair can become brittle, weak, or dry—and extremely low protein diets may even result in hair loss.
Eggs are a great source of protein and biotin, which makes them important food for hair and regrowth. A deficiency in either of these nutrients has also been linked to hair loss. Wholegrains and liver are other good sources.
Meats, chicken and fish provide bioavailable iron. Alongside these are vegetarian sources such as lentils and leafy green vegetables including spinach, broccoli, kale and dark, leafy greens. Spinach is important not just for hair but also skin and bone health. It also provides protein, iron, vitamins, and minerals. A cup (30 grams) of spinach gives you up to 54% of your daily vitamin A. Note, you can increase the bio availability of iron in your body by adding vitamin C to your diet.
The best food sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, lemons, papaya, strawberries and sweet potatoes.
Fatty fish like salmon, sardines, trout, herring and mackerel are great sources of omega-3 fatty acids. Additionally nutritionists link plant sources including avocado, pumpkin seeds and walnuts to improved hair growth and density.
Cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.
Orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.
Brazil nuts, oysters, tuna and sunflower seeds or oil are excellent sources of selenium.
Nuts are nutritional powerhouses. An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins. They can also provide zinc and selenium on top of vitamin E.
Topical scalp treatments
As we age our bodies produce less proteins from foods we consume. These are important for naturally stimulating cellular activity including hair growth and skin rejuvenation. Fortunately in the same way we can supplement our diets to compensate for such deficiencies, we can now boost our body’s regenerative cellular regrowth too. Specifically Skinara® Growth Factors in Hair Growth Serum incorporate recent advances in hair follicle science with the proven efficacy of 350+ different hair growth stimulants. These cell growth factor proteins help encourage healthy hair rejuvenation and are available for use in the comforts of your home. You can use on its own, or to amplify other hair growth treatments. A cutting-edge scientific and natural solution: Skinara® Hair Growth Serum
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