14 Foods that prevent hair loss
04/17/2020 / By Joanne Washburn / Comments
14 Foods that prevent hair loss

Hair is a key physical feature that affects attractiveness. Thick, healthy hair can highlight prominent features like the cheekbones, or hide areas you do not want to draw attention to, like a high forehead or a wide jawline.

Hair naturally recedes and thins out over time. But certain factors like stress and synthetic hair care products can also damage hair, slow hair growth and lead to lackluster locks.

Fortunately, proper nutrition can save dull hair. A balanced diet that contains high-quality protein, omega-3 fatty acids and B complex vitamins can promote hair growth and prevent hair loss. A healthy gut also allows the body to easily absorb nutrients that strengthen hair follicles.

Here are 14 foods that you can eat to prevent hair loss and maintain healthy, lustrous hair.

Fatty fish

Fatty fishes like salmon, sardine and herring are excellent sources of omega-3 fatty acids that support hair growth. Fatty fishes also contain selenium, a trace mineral that aids the production of the thyroid hormones that regulate hair growth.

Eggs

Eggs are highly nutritious sources of protein. As an essential macronutrient, protein provides structural support to tissues, tendons, bones, nails and hair. Eggs also contain biotin, a B complex vitamin that stimulates the production of the hair protein known as keratin.

Peanuts

Peanuts also have high amounts of protein and biotin. A 1/4 cup of peanuts can have as much as nine grams of protein and four grams of fiber. It can also be a good vegetarian alternative to eggs and fish.

Spinach

Spinach is loaded with micronutrients that accelerate hair growth, such as iron, folate, vitamin A and various B complex vitamins. Spinach also maintains healthy and shiny hair since vitamin A stimulates sebum production on the scalp.

Chia seeds

Like peanuts, chia seeds are a good plant-based alternative to meat sources of omega-3 fatty acids. Chia seeds are also excellent sources of vitamin E. As an antioxidant, vitamin E maintains hair and skin health and stimulates the production of collagen, a protein that prevents hair damage.

Pumpkin

Pumpkins are extremely popular as vitamin A-rich vegetables. Besides its anti-vision loss effects, vitamin A also encourages hair growth and sebum production, which maintains lustrous hair.

Avocado

Avocados contain high amounts of omega-3 fatty acids and vitamin E that strengthen follicles and prevent gray hair. Like eggs, avocados also contain biotin, the B complex vitamin that protects against hair loss.

Grapes

Grapes have polyphenolic compounds that have antioxidant effects against hair damage. In particular, a compound known as oligomeric proanthocyanidins can stimulate the growth of hair follicles.

Buckwheat

Whole grains like buckwheat are packed with B complex vitamins and iron that support vibrant hair. Whole grains are also excellent sources of dietary fiber that allow the body to easily absorb hair-boosting nutrients.

Flaxseeds

Flaxseeds have high concentrations of unsaturated fats that moisturize the scalp. A healthy and moisturized scalp promotes optimal hair growth and prevents brittle hair prone to breakage and split ends.

Sweet potato

Starchy foods like sweet potatoes have antioxidants that protect against hair damage. Sweet potatoes also have beta-carotene, the red-orange pigment that colors bright vegetables. Upon consumption, beta carotene is converted into vitamin A that can protect against dry hair.

Beans and legumes

Chickpeas, lentils, beans and peas are natural sources of protein that supports hair growth. Most varieties of beans and legumes also have dietary fiber that increases nutrient absorption.

Asparagus

Asparagus is naturally rich in vitamin E, an antioxidant that increases blood flow in the scalp to maintain healthy follicles. Asparagus also contains folate, a B complex vitamin that supports hair growth.

Plain yogurt

Like whole grain foods, fermented foods like yogurt maintain a healthy gut and promote the absorption of nutrients that contribute to hair growth.

The foods that you eat can also have a significant impact on hair growth. Nutritional deficiencies, such as a lack of vitamins, iron, protein and essential fatty acids, can inhibit proper hair growth and cause hair loss. Fortunately, regular consumption of hair-healthy foods can promote thicker and stronger hair.

Sources:

GoodHousekeeping.com

MedicalNewsToday.com

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