10 best foods for healthy hair

Hair growth is influenced by several factors, such as age, health, genetics, environmental exposure, nutrition, and medical intervention. Maintaining a healthy nutrition plan can positively impact hair follicle growth and cellular turnover, which improves overall hair health, strength, and shine. According to certain studies, deficiencies of vitamins B12 and D, biotin, riboflavin, and iron can lead to hair loss. To maintain hair health and encourage growth, here are some foods to consider:

Eggs
Hair follicles are mostly made up of protein. To maintain their quality, it is essential to get the required amount of protein every day. Eggs are a rich source of protein as well as biotin, zinc, and selenium, which play a vital role in promoting hair growth and improving hair health.

Berries
Berries such as strawberries, blueberries, and blackberries are rich sources of antioxidants and vitamin C, which the body uses to produce collagen. Collagen supports hair strength, which is key for getting luscious locks. Vitamin C also helps absorb iron from food, and iron deficiency (anemia) has also been linked to hair loss.

Greek yogurt
Greek yogurt is packed with protein and vitamin B5 (pantothenic acid), which are important agents in the fight against hair thinning and loss. 

Spinach
Cruciferous vegetables like spinach and kale are loaded with nutrients like folate, vitamins A and C, and iron. These are crucial for encouraging hair growth and repair. Experts recommend foods rich in these vitamins and minerals over supplements, as supplementing too much can have the opposite effect and cause hair loss.

Sweet potatoes
Sweet potatoes are a rich source of beta-carotene, a compound that turns into vitamin A in the body. It is crucial in producing sebum, which in turn helps maintain hair health. Carrots, pumpkin, cantaloupe, and mangoes are also rich sources of beta-carotene, making them top foods for healthy hair.

Avocados
Avocados are a rich source of healthy fats and vitamin E, which can support hair growth. Vitamin E is a powerful antioxidant that neutralizes free radicals to support the scalp against damage, leading to better hair quality over time.

Nuts
Nuts are a great source of vitamins B and E, zinc, and essential fatty acids, making them important foods for maintaining hair health. They are quick and easy to have and offer plenty of other health benefits, such as reducing inflammation and lowering the risk of heart disease.

Seeds
Seeds contain vitamin E, zinc, and selenium—important nutrients for maintaining hair health. Flaxseeds and chia seeds, particularly, are a rich source of omega-3 fatty acids, which help improve overall health. For best results, one should have a combination of different seeds regularly.

Beans
Beans are a great source of protein, especially for vegans and vegetarians. They are also a good source of zinc, iron, biotin, and folate, contributing to healthy hair.

Salmon
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids. These healthy fats are important in building better immunity and contributing to hair growth and shine. Fatty fish is also a good source of other nutrients like protein, selenium, and vitamins B and D3, which play a vital role in improving hair health.