Although some factors affecting hair growth, such as stress, genetics, and the environment, are beyond our control, there is one factor you can actively control: nutrition.
Several factors influence hair growth, including nutrition, stress, genetics, and environment. - Photo: Love Beauty and Planet's products
According to Good Housekeeping , you can nourish your hair by ensuring your daily diet includes foods that provide the necessary vitamins and minerals to help your hair stay healthy and grow well. Add the following foods to your menu.
Oats
Whole grains like oats are an excellent source of B vitamins, which help support the hair growth cycle. Some studies suggest that B vitamin deficiencies may be linked to hair loss.
Rainbow trout
Very few foods are rich in vitamin D, but rainbow chard is different – an 85g serving provides up to 81% of the daily vitamin D requirement.
This type of fish has a mild flavor similar to salmon, making it a perfect alternative if you're looking for something different. Rainbow trout is also rich in omega-3 fatty acids—essential nutrients for healthy hair and scalp—along with protein, which helps strengthen hair.
Bell pepper
Want long, shiny, and healthy hair? You need to supplement your diet with plenty of vitamin C, and bell peppers are one of the best sources. Bell peppers contain more vitamin C than citrus fruits. Eat bell peppers of all colors, especially orange bell peppers, as they contain the most vitamin C.
Berries
Berries are rich in antioxidants that help protect the body and hair from the damaging effects of free radicals. Strawberries are especially nutritious, with about 150% of the daily vitamin C requirement in just one cup of sliced strawberries.
Salmon
Salmon is a highly nutritious food that experts always recommend consuming. Salmon is an excellent source of omega-3 fatty acids, which are essential for hair health. One study showed that women who supplemented with omega-3s experienced less hair loss and had thicker hair.
Oysters
This seafood is the best dietary source of zinc. Zinc is considered a crucial element for hair growth, and several studies have linked dietary zinc deficiency to temporary hair loss.
Egg
Eggs are packed with protein and essential nutrients that help improve hair health, such as choline, iron, and vitamins A, D, and B12. Eggs are also rich in biotin—a B vitamin that supports faster hair growth. Conversely, a biotin deficiency can lead to hair loss.
Nuts
Nuts are excellent sources of protein, healthy fats, biotin, and zinc, which help develop healthy scalp tissue and stimulate hair growth, while also preventing hair loss. Nut butter is also a nutritious option, providing nutrients that support hair growth.
Sardines are good for hair.
Eating seafood is great for your hair, even canned seafood like sardines. Sardines are packed with nutrients that support hair growth, such as omega-3 fatty acids, which can reduce hair loss and increase hair density, along with vitamin D, which helps develop hair follicles.
If you choose canned sardines with bones, you'll absorb a significant amount of calcium, which plays a crucial role in keeping your hair healthy. A serving of sardines also provides about 25% of the recommended daily value of iron, a mineral important in preventing hair loss.
Chia seeds
Chia seeds are considered a complete protein, containing over 20% more protein than soybeans, which helps maintain a healthy scalp and promotes shiny, thick hair. Chia seeds also contain zinc and copper, two minerals crucial for overall hair health.
Pumpkin
Pumpkins are rich in iron and beta-carotene—a precursor to vitamin A, a vitamin crucial for hair growth and strength. Pumpkins also contain plenty of vitamins C and E, which help repair damaged body cells.
Avocado
Avocados are high in healthy fats and biotin, making them a popular ingredient in homemade hair masks. They also contain vitamin E, an antioxidant that nourishes hair. Vitamin E helps protect the scalp from oxidative stress and damage.
Buckwheat
Buckwheat is a nutritious, gluten-free grain rich in antioxidants and fiber, helping you feel fuller for longer. Buckwheat also contains silica, a trace element found in whole grains that helps prevent hair thinning and strengthens hair.
Beans
Hair follicles are made of protein, so eating protein is a great way to support hair growth. If you're looking for a plant-based protein alternative to animal protein, try dried legumes like chickpeas, lentils, beans, and peas.
Plain Greek yogurt
Unsweetened Greek yogurt is rich in protein, a key component in nourishing beautiful hair. The most notable feature of yogurt is its probiotics, beneficial bacteria that help the body absorb nutrients, maintain healthy growth, and support a normal hair cycle. A recent study showed that probiotics can promote hair growth.
Source: https://tuoitre.vn/nhung-thuc-pham-giup-toc-moc-nhanh-20250103142455495.htm
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