What to eat for healthy hair?

Hair health and hair growth rate depend on many factors, including age, general health, genetics, environment, diet…

Of the above factors, diet is something that can be changed and controlled to help improve hair health. Accordingly, a diet lacking in vitamin B12, vitamin D, biotin, and iron can lead to hair loss.

Below are some foods that are beneficial for hair health, according to the health website Healthline (USA).

1. Eggs

Eggs are a great source of protein and biotin, two nutrients essential for hair growth. Eating enough protein will help your hair grow because hair follicles are primarily made of protein. A lack of protein can cause hair loss.

Ăn gì để tóc khỏe?- Ảnh 1. — Eggs are a rich source of protein and biotin - two nutrients essential for hair growth.

Meanwhile, biotin is essential for the production of keratin, which helps keep hair strong.

2. Berries

Berries are rich in beneficial compounds and vitamin C.

The body uses vitamin C to produce collagen, a protein that strengthens hair and prevents brittleness and breakage. Additionally, vitamin C helps the body absorb iron from the diet. Iron deficiency can cause anemia, which affects the health of your hair.

3. Fatty fish

Fatty fish like salmon, herring, and mackerel are excellent sources of omega-3 fatty acids, which can aid hair growth.

A study in 120 women found that a supplement containing omega-3, omega-6 fatty acids, and antioxidants reduced hair loss and increased hair density.

Fatty fish is also a source of protein, selenium, vitamin D3 and B vitamins, which can help strengthen hair.

4. Sweet potatoes

Sweet potatoes are a source of beta-carotene. The body converts this compound into vitamin A, which supports hair health.

Research has shown that vitamin A can affect sebum production, which helps keep hair healthy. However, Healthline warns that both a deficiency and an excess of vitamin A can cause hair loss.