Thick, healthy, and shiny hair is what almost all of us dream of, yet we are unable to fulfill it. The health of your scalp mainly depends on your diet. Dry and frizzy hair often indicates your inside health. Every hair strand is made of cells that have a protein called keratin that needs to be nourished with vitamins and minerals for making your hair strong. Here we have enlisted the Top 10 foods for healthy, thick, and shiny hair (Foods that stop hair fall).
Hair fall is a common side effect in all weight watchers. Studies have shown that when you cut down on calories, you also cut down on various nutrients in your diet. This leads to deficiencies and hair fall. (Research). Hence choosing the right food while on weight loss is really important. One must always consult a registered dietician before you follow any Xyz diet straight from the internet.
Foods For Healthy, Thick and Shiny Hair (Foods that stop Hair Fall)
Most fishes like tuna and mackerel contain protein and omega- 3 fatty acids that can strengthen the hair follicles by hydrating the scalp. So to improve hair quality, it is important to include fish or fish oil supplements in your diet. Oily fishes like sardines and salmon are full of iron. Iron is essential for hair strength and growth. You can try adding lemon juice to your oily fish as it can boost the production of iron due to its vitamin C content. You can aim at consuming 2 or more servings of fish in a week.
Nuts like walnuts, almonds contain essential minerals like selenium, zinc as well as vitamin E, biotin and omega- 3 fatty acids, alpha-linolenic acid, and omega- 6 fatty acids that can keep the scalp in a good condition. Zinc and omega- 3 helps to nourish and hydrate the hair (Research). You can include a handful of good nuts like walnuts, almonds, and brazil nuts in a regular diet. Walnuts also contain copper that can keep your natural hair color intact as well as control greying. However, it is best to eat them moderately as it is rich in calories.
Avocado is a perfect food to have for adding moisture to your hair as it is rich in vitamin E. Besides vitamin E, it contains nutrients such as zinc, iron, riboflavin, vitamin C, folate, magnesium, and niacin. In addition to protein, 9 essential fatty acids (Research), and fiber. These nutrients provide hair growth by unclogging the blocked hair follicles and help control hair loss. Avocado can also soothe scalp acne and prevent premature greying of hair. Avocado oil is also known for the rejuvenation of the scalp. It can help put the shine back into your hair.
Whole grains are packed in iron, vitamin B, zinc, and biotin that are crucial to increase hair strength and prevent hair breakage. As whole grains have a high content of vitamin B12, B 6, and folic acid, it can stimulate the hair follicles. Opt for a variety of whole grains like bajra, brown rice, jowar, whole wheat, and corn in your diet. Whole grains and millets are the top foods for healthy, thick, and shiny hair. Foods that Stop Hair Fall.
Leafy greens like spinach, kale, and cabbage are filled with iron that can keep your hair healthy and strong (Research). They also contain vitamin C and A that can help in hair growth. The vitamin C content in these can strengthen collagen production. The intake of dark leafy greens can regulate the production of sebum and provide natural conditioning to your hair. This can help protect the dryness and give a healthy and shiny look to your hair.
Eggs are full of proteins due to which they are used in hair care products and masks. Egg yolks can stimulate the production of collagen that can make your hair follicles strong and promote healthy hair growth. The hair strands are surrounded by collagen but with age, it breaks down that leads to hair breakage. You can enjoy eggs 3 times a week in boiled or scrambled form. An egg is the best food for healthy, thick, and shiny hair.
Figs are full of vitamin E (Research), C, as well as magnesium that can promote hair health. These nutrients boost the blood circulation which helps to speed up the growth of the hair. The high calcium content in figs forms the collagen that covers the head and hair skin. Fig oil helps to make the hair shine as well as rehydrates your hair. It is easy to apply fig oil on your hair. You can also mix fig oil in your hair creams. This can reduce hair loss and provide moisture.
Legumes like lentils, beans, and chickpeas contain biotin and protein. Biotin is needed to keep the hair strong and thick(Research). A deficiency of this vitamin can lead to thinning of hair. Protein is necessary for hair growth and improving overall hair quality. The presence of zinc in legumes is vital for cell regeneration and absorption of protein which is essential for healthy, thick, and shiny hair.
Flax seeds contain omega- 3 fatty acids and protein which are both known to stimulate hair growth. Fenugreek seeds prevent hair loss and hair thinning. These seeds can help to boost hair growth. Pumpkin seeds as well as sunflower seeds can help in enhancing the quality of hair. Whereas Chia seeds can benefit hair thickness as well as growth.
Carrots not only keep your eyes healthy but also help in keeping your hair in a good condition. They contain beta-carotene that gives some amazing benefits- Firstly carrots protect you from free radicals, pollutants, as well as ultra-violet rays. Secondly, carrots help to produce sebum that keeps it shiny, strong and bouncing. You can consume carrots raw or in the form of juice or even use carrot oil or mask your hair regularly for best results. (Research)
The above- mentioned foods can make a great difference to your hair. Make an effort to add these foods to your daily diet regularly to support healthy hair growth. However, ensure to include these foods only after consultation from your doctor as you may be allergic to a few of these foods and ask for replacement options. These are the foods that stop hair fall. Hence, these foods in the right amounts can definitely help you achieve healthy, thick, and shiny hair.