Thick and shiny hair is a sign of beauty and health, and anyone can get luscious locks naturally by incorporating certain foods into their diet.

The hair, much like the rest of your body, requires a continuous supply of nutrients to stay strong and healthy. A poor diet can deprive your hair of the nutrients it needs and result in dull, weak or thin hair. While factors like age, genetics, hormonal changes and stress can affect hair growth, nutrient deficiency is the main cause of hair loss. To promote the growth of healthy hair, you need to make sure you’re getting the right amount of nutrients from your diet.

Hair-nourishing foods to add to your diet

There are plenty of foods that can provide you with the nutrients you need for stronger hair follicles and healthier hair growth. These nutrients are:

• Vitamin A – Vitamin A promotes the production of an oily substance called sebum in the skin glands. Sebum moisturizes the scalp and keeps the hair healthy.
• B-vitamins – B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.
• Vitamin C – Your body needs vitamin C to create collagen, which is an important part of hair structure.
• Vitamin E – Vitamin E improves blood circulation and helps strengthen hair follicles.
• Iron – Iron boosts the body’s production of red blood cells. Iron deficiency is a major cause of hair loss.
• Zinc and selenium – These minerals aid in hair tissue growth and repair and protect the scalp from damage.

If you are suffering from hair loss or hair thinning, try adding these superfoods to your diet to encourage hair growth:

1. Avocados – Avocados are rich in vitamin E, B-vitamins, potassium, omega-9 fatty acids, folic acid and heart-healthy monounsaturated fats. These nutrients can aid in hair growth.
2. Berries – Berries contain high levels of vitamin C, an antioxidant that helps protect hair follicles from oxidative stress and damage. Other top sources of vitamin C include peppers and citrus fruits.
3. Eggs – Eggs are high in protein, which is a building block of hair structure. Eggs also contain vitamins A and D, carotenes, lutein and zinc, which all promote healthy hair.
4. Figs – Figs are a great source of iron, potassium, magnesium and vitamins A and E.
5. Flaxseeds – Nuts and seeds like flaxseed are rich in omega-3 fatty acids that nourish the hair and support hair thickening. Flaxseeds are also rich in vitamin B1, magnesium, phosphorus and selenium.
6. Kelp – This seaweed is an excellent source of iron, L-lysine, zinc, vitamins B2 and B5, folate and magnesium.
7. Dark leafy greens – Green leafy vegetables such as spinach are top sources of iron; the darker the greens, the higher the iron content. Leafy greens also contain vitamins A, C and K, B-vitamins, potassium and folate.
8. Mangoes – Mangoes contain silica, which helps strengthen hair strands. Mangoes are good sources of vitamins A, B6 and C and folate.
9. Pumpkin seeds – Pumpkin seeds are rich in zinc, which may help prevent scalp dryness. They also contain iron, phosphorus, magnesium, manganese, copper and protein, which all promote hair growth.

Check out other nutrients that may help give you beautiful, healthy locks at Nutrients.news.

Sources:

DailyMail.co.uk

Food.NDTV.com

Healthline.com