Most girls have been through the frustrating process of trying to figure out how to make your hair grow faster at some point or another. There’s nothing worse than counting down the days to longer locks, only to find that your hair has grown a measly inch.
Feed your hair
The secret to think, strong, shiny strands isn’t an expensive shampoo or fancy salon treatment—it’s all about your diet. Eating a variety of healthy foods will give you the mane you’ve always dreamed of. Fill up on these nutrients to begin growing your healthiest hair ever.
On the other end, there are certain foods that make your hair healthy and strong. Hair like other tissue is largely made up of protein. HealthMeUp expert, Mickey Mehta, India’s leading Holistic Health Guru says foods rich in this nutrient should form an important part of the diet.
Eating right, exercising, reducing stress and getting plenty of sleep, will help you maximise your hair growth potential. Also, incorporating healthy foods in your day-to-day diet will lead to a difference in hair. Mickey Mehta sheds light on the best health foods you need for healthy hair.
Iron and zinc
Iron and zinc help hair follicles to grow, says Wilma Bergfeld, MD, a dermatologist at the Cleveland Clinic. She suggests eating lean red meat, which is rich in both nutrients, twice a week. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption.
Several studies have found that vitamin D may help activate hair growth. However, D is a tricky vitamin. Few foods contain it naturally, and although sitting in the sun for a few minutes a day can help your body produce more of it, many experts advise against it due to the increased exposure to harmful UV rays.
Get enough vitamin C.
Vitamin C deficiencies can cause hair that is weak, lusterless, and prone to breakage.
Your body uses vitamin C to build collagen, which is crucial in developing hair growth. Vitamin C also assists in breaking down iron, another building block of hair, so maintaining good levels of vitamin C is necessary to absorb iron.
The body cannot make vitamin C on its own. It’s therefore crucial that you eat and drink foods that have high concentrations of vitamin C. Cantaloupe, citrus fruits, broccoli, bell peppers, and spinach are all fantastic and great-tasting foods that are packed with vitamin C.
The government recommends 45 mg/day of vitamin C for children ages 9-13; around 70 mg/day for teens aged 14-18; and in between 75 and 90 mg/day for adults.
Eggs are rich in biotin, a B vitamin essential for hair growth and overall scalp health. People ask me about biotin for hair health all the time — usually, they’ve heard about it on a shampoo commercial or read a magazine article that recommended biotin supplements. Because our bodies make their own biotin in the intestines, and it is plentiful in many common foods, deficiency is very rare. But in those few cases in which people are very ill and don’t have use of their intestines, biotin deficiency causes hair loss. So yes, biotin is important for hair health, but you don’t need to take supplements. Just eat a balanced diet that includes some high-biotin foods: eggs, peanuts, almonds, wheat bran, salmon, avocados, and low-fat cheese.
Omega-3 fatty acids are essential nutrients for healthy hair and skin, and since your body can’t produce them on its own, it’s important you get these fatty acids from your diet. Eating two servings of fatty fish like salmon or tuna per week can help keep your hair full and long.
Foods Rich in Beta-Carotene
Beta-carotene is converted to Vitamin A in the body, which is needed for hair cell growth. If you’re lacking in Vitamin A, you may develop dry, brittle hair and a flaky scalp, which will most definitely slow down the growth of your luscious locks.
Chia and Flax Seeds
Fish isn’t the only way to get in your dose of omega-3s.
“If you are staying away from animal products, try adding flax seeds or chia seeds to your smoothie,” says Farley. “These little babies will keep your locks looking shiny and healthy.”
Sweet potatoes are another wonderful food for hair growth due to their high dosage of beta carotene, the precursor of Vitamin A, which helps to keep hair from becoming dry and brittle.
According to Livestrong.com, avocados are high in vitamin B and E, and fatty acids, preventing you from hair loss and breakage, strengthening your scalp, and providing that gleam and shine that most long hair girls desire.
Red, yellow, and green bell peppers are a colorful, delicious source of vitamin C, which is necessary for hair health for many reasons. Besides helping the body use non-heme iron — the type found in plant foods — to ensure that there is enough iron in red blood cells to carry oxygen to hair follicles, vitamin C is also used to form collagen, a structural fiber that helps our bodies (quite literally!) hold everything together. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily.
- Along with a healthy hair diet it is important that you exercise properly as it will ensure that there is proper blood flow to your scalp and will help in the growth of hair.
- Treat your hair delicately. Avoid unnecessary brushing, combing or handling. Use a soft, round bristles brush.
- Have a weekly scalp massage to provide stimulation to the hair follicles.
- Have regular trims to eliminate split ends and allow the hair to look and feel healthier.
- Get plenty of rest and sleep to allow your body to grow hair.
Healthy hair food plan
Follow the diet plan given below as a starting point for healthy and lustrous hair:
-Skim milk / Soy milk
-Whole grain bread or toast or poha or breakfast cereal or sprout
-Bowl of fresh fruit
-Fresh vegetable juice like carrot or cucumber juice
-Handful of nuts like walnuts, soaked almonds, raisins, dates
Healthy hair food plan
-Fresh veg. soup or salad
-Whole-wheat flour or jowar or bajra chapatti
-Dals or whole pulses
-Curd / Tofu
-1 glass skim milk
-Kurmura or roasted channa or popcorn
Fresh veggies and fruit juice (carrot, apple, lemon, dudhi, palak)
-Fresh veggie soup or salad with sprouts
-Fruit like watermelon or banana
-Use natural substitutes like fruits, dates, figs or honey instead of sugar.
-Fruits like berries, grapes, apples and cherries have useful enzymes that can add value to your hair health.
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This article is not intended to take the place of a competent nutritionist or doctor. It is solely intended to educate
people on the vital and perhaps underestimated importance of this nutritional element.
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