FOODS FOR HEALTHY HAIR
About Hair
Hair is an accessory of natural human beauty and an important element of personal expression. Hair has been of great importance to everyone throughout history. Hair maintains its importance as a symbol of strength, youth, vitality, and health. Hairstyles and fashions also vary widely these days. However, the importance of healthy hair never changes.
- A head completely covered with hair has an average of 100,000 to 150.00 hairs. The average lifespan of a hair is between 2-7 years. At the end of this period, a new hair starts to grow from the hair root and the old hair falls out.
- The growth rate on the scalp is 1 mm in approximately 3 days. An average of 100-150 hairs are shed per day in a normal person, and a new one begins to grow in its place.
- The growth rate of hair is higher in men until puberty, and in women in adults. The ages between 15 and 30 are the ages when the growth rate is the highest. New hair grows faster than old hair. A strand of hair grows approximately 0.3 mm per day, 1 cm per month, and 12 cm per year.
- Human hair is made up of a protein called keratin. Keratin is a durable substance found in skin and skin appendages such as nails, hair.
- Hair loss, which is more common in men, affects 25% of men at the age of 25, 40% at the age of 40, and 50% at the age of 50.
Many people want strong and healthy hair, especially as they grow older.
However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet. Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet.
The condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients. Deficiencies in nutrients can affect hair health. Therefore, although hair care is important for healthy, vibrant, and lush hair, the nutrients we take are also very important.
What are the vitamins and nutrients that are good for hair health?
Vitamins
- biotin: a B vitamin that may help hair grow and strengthen
- vitamin D: it can help stimulate hair follicles that have become dormant. The main sources are fatty fish, red meat, egg yolk, grain foods and mushrooms.
- vitamin E: its potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia. It is found in sunflower seeds, oil seeds and oils obtained from them, nuts such as hazelnuts, walnuts, cereal grains, legumes, and green leafy plants.
- iron: iron deficiency has been linked to hair loss. Red meat, eggs, legumes, molasses, green vegetables, tomatoes, dried fruits, oil seeds should be preferred.
- vitamin C: it makes it easier for your body to absorb iron
- omega-3 fatty acids: their anti-inflammatory effects can counteract any inflammation that’s causing hair shedding
- zinc: Zinc plays an important role in cell and protein synthesis. Seafood, meat, brewer’s yeast, legumes, and mushrooms prevent zinc deficiency.
- Vitamin A: It helps in the production of an oily substance called sebum, which moisturizes the scalp and maintains the healthy structure of the hair.
Main Foods
– EGGS
Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth.
Eating adequate protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotins can help improve hair growth in people with a biotin deficiency. Plus, eggs are a great source of vitamin D (11% of your DV per egg) to help your hair grow strong and shiny.
You can have stronger hair and prevent hair loss, especially by consuming eggs for breakfast.
– SPINACH
Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn’t break.
– FATTY FISH
Fatty fish like salmon, herring, and mackerel are packed with healthy omega-3 fatty acids and have nutrients that may promote hair growth. Your body can’t make these healthy fats, so you must get them from food or supplements. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair
– NUTS
Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth. For example, an ounce (28 grams) of almonds provides an impressive 48% of your daily vitamin E needs.
What’s more, they also provide a wide variety of B vitamins, zinc, and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss.
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease
– SWEET POTATOES and CARROTS
These two vegetables are among the foods richest in beta carotene. Beta carotene, which is converted to vitamin A in the body, has a very supportive feature in strengthening the hair and growing new hair. In addition, vitamin A is known for its ability to relieve dryness of the scalp and support healthy sebum production.
– YOGURT
Yogurt, which is very rich in calcium and pantothenic acid, that is, vitamin B5, is one of the most effective foods for strengthening hair. Yogurt, which influences thinning hair, hair loss and hair weakness, is an extremely beneficial food for both the body and the skin.
– AVOCADOS
Avocados are delicious, nutritious, and a great source of healthy fats.
They are also an excellent source of vitamin E, which may support hair growth. One medium avocado (about 200 grams) provides 28% of your daily vitamin E needs.
– OYSTERS
If you find your hair thinning or falling out completely, it could be because you’re not getting enough zinc in your diet. Oysters are one of the best food sources of zinc. One medium oyster provides up to 96% of daily zinc needs for women and 75% of daily zinc needs for men
Zinc is a mineral that helps support the hair growth and repair cycle
– OAT
Oats, which is one of the richest foods in terms of iron, zinc, omega-3 and fiber, is very effective for strengthening, thickening and healthy hair strands. Oatmeal can be consumed for breakfast, especially as it helps to accelerate hair growth.
– TANGERİNES
The benefits of tangerines affect your hair in a big way. Their vitamin C content makes it easier for your body to absorb iron, which is found in foods like red meat and spinach. Vitamin C in tangerine strengthens new hair by supporting the production of collagen in the body.
– WHITE and RED MEAT
While it is very beneficial to the body thanks to the protein in white and red meat and vitamin B12, it is also extremely important for hair and skin health. Meat products, which help strengthen and repair hair, are essential nutrients for having a healthy and strong body in every respect.
