Healthy hair not only portrays fashion but also reflect overall health condition of an individual. Falling hair is a common problem of women as well as men. Everyone is anxious about their hair health. They are wondering here and there to seek solution for their hair problems. Hairs are part of our body and need attention like other parts of body. Our hairs need food like our body. Any deficiency of minerals and vitamin may leads to diseases and stoppage of hair growth. We have carefully selected 10 dietitian-approved foods for speedy hair growth. But before moving forward, let’s briefly discuss the mechanism of hair growth and the vitamin and minerals essential for speedy hair growth.
While various factors contribute to healthy hair growth, including genetics, diet, and overall health, Hair growth occurs through a complex process involving the hair follicles, which are tiny structures embedded in the skin.
Let’s know how hair grows:
Formation of the Hair Follicle: Hair follicles develop during fetal development. Each hair follicle contains a bulb at the base, which is surrounded by various layers of cells.
Anagen Phase (Growth Phase): During this phase, the hair bulb cells divide sharply, producing new hair growth. The hair shaft, composed mainly of a protein called keratin, elongates as new cells are added from the base of the hair follicle. This period lasts from 2 to 7 years.
Catagen Phase (Transition Phase): Now the hair follicle enters this phase, which is a short phase of about 2-3 weeks. The cell division stops and thus the hair follicle shrinks.
Telogen Phase: Now the hair follicle enters the telogen phase. The hair follicle during this phase, remains dormant for about 3-4 months. Eventually, the old hair paves the way for new hair growth.
Exogen Phase: This is the last stage of the hair growth cycle, where the old hair is shed. This shedding typically occurs naturally as part of the hair growth process, and it’s normal to lose around 50-100 hairs per day. New hair growth begins as the cycle repeats itself, starting again with the anagen phase.
Certain vitamins and nutrients are particularly beneficial for promoting strong and speedy hair growth. Here are some of the best ones:
Vitamin C: Vitamin C helps protect your hair follicles from damaging. It is also responsible for the production of collagen.
Vitamin E: Vitamin E also helps prevent oxidative stress and promote hair growth.
Biotin: It is an essential vitamin for promoting hair growth. It produces keratin, a protein that is essential for making up the structure of hair.
Vitamin A: It is essential for the production of sebum.
Vitamin D: Vitamin D also plays a role in hair follicle cycling and hair growth. Deficiency in vitamin D can lead to hair loss.
Iron: Iron deficiency may be considered as a common cause of hair loss in women. Red blood cells carry oxygen to hair follicles and thus promoting hair growth.
Omega-3 Fatty Acids: These help nourish hair follicles and support scalp health.
Zinc: Zinc helps in the growth of hair tissue and its repair.
Your hair isn’t just portraying as fashion but it reflect your overall health status. To maintain strong, luscious locks, you need to nourish your hair. Fortunately, there are specific foods that can promote healthy hair growth. Let’s dive into the top ten dietitian-approved foods for speedy hair growth.
Pumpkin seeds are the storehouse of zinc, another mineral vital for hair health. The deficiency of zinc can cause hair thinning and slow hair growth. Include pumpkin seeds into your diet for luscious locks
Spinach, kale, and other leafy greens are rich in iron and vitamin C. Iron deficiency can cause hair loss, while vitamin C aids iron absorption. A balanced diet with leafy greens ensures healthy hair
Inflammation disrupts the hair growth cycle and contributes to hair loss. Blackberries have anti-inflammatory and antioxidant properties, helping lower oxidative stress and promote healthy hair growth.
These seeds are small but mighty. They are packed with plant-based protein and vitamin E. Vitamin E safeguard hair follicle cells from oxidative damage. Two ounces of sunflower seeds covers your daily vitamin E requirement and provides essential protein for proper follicle function.
Walnuts are abundant of omega-3 fatty acids. These healthy fats nourish hair follicles, improve hair texture and support scalp.
Almonds provide biotin, a B-vitamin essential for hair health. Biotin deficiency is responsible for hair loss and brittle hair. Take a handful amount of almonds to boost your biotin intake.
Rich in vitamins E and C, as well as healthy fats, avocado nourishes the scalp and hair follicles, promoting hair growth and preventing hair breakage. Additionally, avocado contains biotin, making it an excellent choice for maintaining healthy, vibrant hair
Oysters are abundant in zinc. Zinc deficiency may lead to scalp problems and hair loss and oysters are excellent choice for promoting speedy hair growth and maintaining scalp health
Eggs are abundant in protein. They also provide biotin and other B-vitamins. Consider eggs as a versatile addition to your meals
Sardines and salmon are the best sources of protein and omega-3 fatty acids that are responsible strengthening hair follicles.
Remember! A well-rounded diet that includes these hair-boosting foods will contribute to vibrant, strong, and speedy hair growth. So, go ahead and nourish your locks from the inside out.
And finally, nutrition is not enough, hair care routines are also part of the hair’s health
Here are some essential hair care routines to be followed for speedy hair growth :
Select a mild shampoo that best fit for your hair type. Avoid harsh sulfates and excessive washing.
Massage your scalp gently while shampooing to improve blood circulation
Conditioner helps detangle and moisturize your hair. Apply it mainly to the ends, where hair tends to be drier..
Hot water can lead to hair breakage. Use cool or lukewarm water to maintain its strength.
Regular trims (every 6-8 weeks) prevent split ends.
Even if you’re growing your hair out, don’t skip trims—they keep your ends looking neat.
Limit the use of hair dryer. Apply a heat protectant spray before using hair dryer.
Opt for air-drying whenever possible.
Regularly massage your scalp to improve blood flow and nourish hair follicles.
Consider using a scalp serum.
Consume a balanced diet. Nutrients like biotin, zinc, and iron are crucial for hair health.
Stay hydrated—dehydration affects hair quality.
These rays may damage hair cuticles. Wear a hat when going outdoors.
Remember! Consistency is the key. Enjoy the dietitian-approved foods for hair growth and incorporate these routines into your daily life to maintain healthy hair. For more engaging articles, stay with Azilife
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