30/06/2022
14 best foods for hair growth (Part 2)
2.4. Fatty fish
Fatty fish like salmon, herring and mackerel are full of nutrients that promote hair growth. This is an excellent source of omega-3 fatty acids. One study in 120 women found that taking supplements of omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density.
Another study found that taking fish oil supplements significantly reduced hair loss and increased hair follicle growth in women with thinning hair.
Besides, fatty fish is also an excellent source of protein, selenium, vitamin D3 and B vitamins that promote strong hair.
2.5. Yam
This is a familiar food and is favored for its health benefits. In hair care, sweet potato is also recommended by experts because it contains high levels of beta-carotene, which the body converts into vitamin A, providing nutrition for hair cells. .
Moreover, vitamin A can also accelerate hair growth and stimulate thicker hair growth, preventing other hair follicles from re-growing.
2.6. Butter
Avocados are a delicious, nutritious food and a great source of healthy fats. This fruit contains high levels of vitamin E that can promote hair growth. One medium avocado (about 200 grams) provides 21% of the daily vitamin E requirement.
2.7. Nuts
Nuts are not only delicious, easy to eat, but also contain many nutrients that promote hair growth. For example, 28 grams of almonds provide 37% of the daily vitamin E requirement.
Moreover, this nut also provides a variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients can also cause hair loss.
In addition to stimulating hair growth, nuts also play a role in reducing inflammation and reducing the risk of heart disease.
2.8. Nuts
Nuts provide a large amount of nutrients but are quite low in calories. Many of these nutrients can also promote hair growth: vitamin E, zinc, and selenium.
In 28 grams of sunflower seeds provide nearly 50% of the daily vitamin E needs with many B vitamins good for hair. Furthermore, some nuts like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 28-gram serving of flaxseed provides 6,388 mg of omega-3 fatty acids. That's more omega-3 fatty acids than half a fillet (178 grams) of salmon.
However, flaxseeds provide an omega-3 fatty acid that is not used as efficiently by the body as the omega-3s found in fatty fish. However, it is a great addition to the diet. To get the most variety of nutrients, it's best to eat a mix of nuts.
2.9. Sweet peppers
Sweet peppers are an excellent source of vitamin C, which can aid in hair growth. In fact, one yellow pepper provides almost 5.5 times the amount of vitamin C than an orange. Vitamin C helps promote collagen production for strong hair.
Oxidative stress occurs when free radicals overwhelm the body's antioxidant defense system, increasing your risk of hair loss and graying. Therefore, eating sweet peppers will enhance antioxidants, protect hair fibers.
Furthermore, sweet peppers are also an excellent source of vitamin A. This vitamin can help speed up hair growth while also stimulating sebum production, making hair healthy.
