Nutritionist says, just like every other part of the organ of the human body, hairs also sustain and depend on well-balanced, nutritious food. But it can take a little longer to show the visible and noticeable changes in hair than in other parts of the body when there is nutrition deficiency in the body. That’s why, one week of poor diet can lead to acne on the face or wrinkled skin but when it comes to hair, it takes almost a month to show effects on hair such as breaks and split ends due to nutritional deficiency. Therefore health experts recommend eating nutritious food regularly as rich nutrients will help to fortify the hair follicles and proper hair growth.

Salmon: Salmon is an excellent source of omega 3 fatty acids and also rich in protein and vitamin D. These fatty acids are not made by the body but are very essential for the proper and healthy growth of hairs. Studies have proved that 3% of the hair shafts are made up of these fatty acids.  Omega 3 fatty acids are also found in cell membranes of the skin cells of the scalp and in natural oils present on the scalp which keep hair healthy and hydrated.

Other options: sardines, trout, mackerel, avocado, pumpkin seeds and walnuts

Walnut: These are categories of nuts that are also rich sources of Omega 3 fatty acids. But along with providing these essential fatty acids for the proper growth of hairs, they are also a rich source of biotin and vitamin E which protect hair cells from DNA damage. Therefore too little biotin leads to hair loss.  Walnuts are also a good source of copper that keep your hair color rich and shiny.

Other options: walnut oil, canola oil

Oysters: Oysters are a rich source of zinc and are very important for the normal growth of beautiful hair. Therefore zinc deficiency is always associated with hair loss and other hair-related problems like the dry and flaky scalp. They also contain a good amount of protein which is required to replace those hairs which get shed on a daily basis.

Other options: nuts, beef and eggs

Sweet potatoes: Sweet potatoes are an excellent source of antioxidants such as beta carotene which the body converts into vitamin A. Vitamin A helps to protect and produce natural oils found on the scalp for better growth of hairs. Therefore vitamin A deficiency leads to itchy and the formation of dandruff on the scalp.

Other options: carrots, mangoes, pumpkin, and apricots

Eggs: Eggs are loaded with proteins and rich in essential minerals required for the proper development of hairs such as zinc, selenium, sulphur and iron. Iron is very important because it helps cells to carry oxygen to the hair follicle and therefore its deficiency is the major cause of hair loss, especially in women.

Other options: Fish, pork, chicken.

Spinach: Spinach is a rich source of beta carotene, iron, folic acid and vitamin C which helps hair follicles stay healthy for the proper growth of hair.

Other options: leafy vegetables such as broccoli, kale etc.

Therefore it is highly recommended to include these superfoods to make your hair grow fast, shiny and healthier.

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