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10 Foods That Could Promote Healthy Hair

We compiled a list of ten foods that could give you healthier hair.

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When was the last time you had a good hair day? We mean really good—as in the "cast in a shampoo commercial" type of good hair day. Can you even remember? Or when you think of your hair, do you just wish it was longer, stronger, and, dare we say, prettier?

According to the American Academy of Dermatology, head hair grows about a half-inch per month on average, totaling about six inches of new hair a year. However, this growth can be influenced by various factors such as genetics, diet, age, and overall health.

An unbalanced or unhealthy diet could cause deficiencies in particular nutrients, minerals, or vitamins that are key for hair growth. Even if you eat an overall healthy diet, it might be challenging to consume all of the variety of nutrients necessary for strong hair growth.

We compiled a list of ten foods that might give you that great hair day you've been missing:

1. Eggs

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Eggs are a double hitter for hair growth: they are a great source of both protein and biotin, both of which are important for hair growth. Hair follicles are made mostly of protein, which is why it is so important to get adequate protein in your diet. Research shows that a lack of protein in the diet might promote hair loss. Meanwhile, biotin is important for hair growth because it is essential for the production of the hair protein keratin. Studies indicate that consuming more biotin might improve hair growth in those individuals with a biotin deficiency.

2. Berries

Berries are great sources of vitamins, including vitamin C, which has strong antioxidant properties. Antioxidants help protect your hair follicles from damage caused by free radicals. In a nutshell, free radicals are molecules that exist naturally in the environment and take electrons from stable molecules to be stable and whole. They could damage your hair by accelerating its aging. The body also uses vitamin C to produce collagen, a protein that helps strengthen the hair and prevent breakage. Additionally, vitamin C helps the body absorb iron from the foods you eat. This is important, as low iron levels and anemia have been linked to hair loss.

3. Spinach

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This leafy green vegetable is full of beneficial nutrients like folate, iron, and vitamins A and C, all of which could promote hair growth. For example, vitamin A assists the skin glands to produce sebum, the oily substance on your scalp that helps keep your hair healthy and moisturized. Vegetarians and vegans will be happy to hear that spinach is also a wonderful plant-based source of iron, which is an important nutrient to consume for healthy hair.

4. Fatty Fish

Fatty fish like salmon, mackerel, and herring are excellent sources of omega-3 fatty acids, which have also been linked to hair growth. One study found that for women with thinning hair, taking a fish oil supplement significantly reduced hair loss and increased hair growth. Another study of 120 women found that taking a supplement containing omega-3 fatty acids, omega-6 fatty acids, and antioxidants seemed to reduce hair loss and increase hair density.

5. Sweet Potatoes

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Sweet potatoes contain the nutrient beta-carotene, which the body converts into vitamin A. This vitamin, as discussed earlier, promotes sebum production, which could help keep hair healthy and moisturized. Additionally, vitamin A could also speed up the rate of hair growth, encourage the growth of thicker hair, and prevent other hair follicles from regressing.

6. Avocados

Want another excuse to have an avocado toast at brunch or dip into another serving of guacamole? Avocados are a source of vitamin E, which, similar to vitamin C, is an antioxidant that helps combat oxidative stress by neutralizing free radicals. One study found that individuals suffering from hair loss seemed to experience 34.5 percent more hair growth after taking a vitamin E supplement for eight months.

7. Nuts

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Enjoy an extra handful of trail mix because nuts are an excellent source of nutrients, including a wide variety of B vitamins, zinc, and essential fatty acids. Deficiencies in any of these nutrients have also been linked to hair loss.

8. Beans

Here is another choice for the vegetarians reading this article: beans are an excellent plant-based protein source, which could help with hair growth. Additionally, they provide many other important nutrients for hair growth, including iron, biotin, and folate.

9. Sweet Peppers

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Sweet peppers are a great source of vitamin C, which could promote collagen production and strengthen your hair strands. They are also a good source of vitamin A, which helps promote sebum production to keep your hair moisturized.

10. Oysters

Oysters are rich in zinc, a mineral that helps support the hair growth and repair cycle. Zinc deficiency has been linked to a common and reversible hair loss condition called telogen effluvium, which is caused by a lack of nutrients in the diet. Studies indicate that zinc supplementation might reverse the effects of hair loss caused by zinc deficiency.

Support Your Hair With ScalpMed

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It's often not possible to eat a perfectly balanced diet all the time, and there are days you crave a big juicy burger instead of a spinach salad with berries and nuts. To accommodate days like these, and to make sure your hair is getting the mix of nutrients it needs to remain healthy, you might want to consider taking a hair growth-promoting supplement. ScalpMed could have what you need to combat hair loss naturally, with their Grow My Hair supplements for men and women.

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