"Just like the skin, the condition of your hair is an outward sign of your internal health."

Studies have shown that most women and men alike want strong and healthier hair, most especially as they grow older. Science has proven that human hair grows 0.5 inches (1.25 cm) per month and 6 inches (15 cm) per year. How fast this hair grows depends on different factors such as age, genetics, health, and most importantly our diet.

Although it might be impossible to change other factors such as genetics and age, dieting is one thing that you can have control over. In fact, consistent consumption of diets that lacks the right nutrients can lead to hair loss. On the other hand, eating a healthy diet with the right nutrients can help to promote rapid hair growth most especially when you are experiencing hair loss as a result of poor nutrition.

A survey conducted by Instyle reveals that 72% of women feel more empowered and confident with good and healthy hair. Also, the study shows that men with strong and healthy hair feel much younger when compared to those with falling or bald hair.

With a good hairstyle, one can work into a meeting with complete confidence but also remember that having nice-looking hair does not necessarily mean that one's hair is healthy. Most individuals now spend lots of money dying their hairs, strengthening it, and also curling the hair.

Superprof will show you some of the key things to note about the benefits of nutrition, the effects of a balanced diet on one's hair, and the benefits of healthy eating in relation to healthy hair.

Human Hair
Proper Dieting Aids  Stronger Hairs: Source: Pinterest Image

Best Foods for Stronger Hair and Growth

It is the dream of everyone to have strong and healthy hair. No one love to have falling hairs that make one look sick. To achieve this goal, the key is eating a healthy diet with the right nutrients. Here are some importance of good nutrition and great foods for your hair

  1. Eggs: These are a great source of protein and biotin. These are two important nutrients that are vital for hair growth. Studies have shown that a lack of protein in one's diet promotes hair loss. Also, biotin is needed for the production of hair protein known as keratin.
  2. Berries: Berries are loaded with essential nutrients such as vitamins and antioxidants that help to promote hair growth. An example is strawberries which are rich in vitamin C that helps in the production of collagen and iron absorption. These two factors help to promote hair growth. These nutrients also help to strengthen hair to prevent it from becoming brittle and breaking
  3. Spinach: These are a healthy green vegetable that comes with beneficial nutrients such as iron, folate, and vitamin A and C. These nutrients help to promote healthy hair growth. A deficiency in any of these can make your hair become bridle and falls off.
  4. Fatty Fish: Fishes such as herring, salmon, and mackerel are fully loaded with nutrients that help to promote hair growth. These fatty fish are a great source of omega-3 fatty acids that have been linked to hair growth.
  5. Sweet Potatoes: These foods are a great source of beta-carotene which helps aid sebum production. Additionally, it consists of other factors that may help speed up the rate of hair growth
  6. Cinnamon: This helps to bring oxygen and the needed nutrients to one's hair
  7. Carrots: Carrots are fully loaded with vitamin A which is needed for the growth of the hair cells.
  8. Avocados: These are delicious and nutritious fruits that are a good source of healthy fats. They are also excellent sources of vitamin E that act as an antioxidant that promotes hair growth. They are a great source of essential fatty acids, which appear to be crucial for hair growth.
  9. Oranges, lemons, or limes: These citrus fruits provide you with a daily dosage of vitamin C that is needed to absorb iron.
  10. Nuts and Seeds: Nuts and seeds are packed with essential nutrients like vitamin B and E, zinc, and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits.
  11. Sweet peppers: These are a great source of vitamins A and C, two nutrients that help ensure hair stays healthy and that may aid hair growth.
  12. Salmon: There come with omega-3 fatty acids that function as an anti-inflammatory substance that helps the hair follicles to work faster. There also help to promote hair growth.
  13. Oysters: They are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle.
  14. Beans: Beans are a great source of protein, zinc, iron, and biotin, which are all essential for optimal hair health. Together, they may aid in hair growth.
  15. Green Yogurt: They come loaded with vitamin B5 also known as pantothenic acid. This vitamin helps in the flow of blood to the scalp and hair growth.

The good thing about all these foods is that you can easily buy them in your local market and can be eaten at any time (Breakfast, Lunch or Dinner).

The benefits of Salmon for strong hair. Source: Shutterstock Image

Fighting Hair Loss

Most men start going bald from the age of 45 while others eventually get bald by age 70. However, this number has continued to increase as we now see younger adults from the ages of 25 losing their hairs and going bald. These premature hair losses most times lead these men and women to depression and loss of self-esteem.

Others become so conscious of their look and might make them seclude themselves from their peers or love ones. To fight this abnormality, you must eat healthily. Ensure you take nutritional diets, fruits, and healthy snacks always.

"Always remember that a healthy diet is a healthy body and a healthy body means a radiant mane!"

Foods that are bad for your Hair

Like they are many healthy foods for the hair, so are they harmful foods for healthy and strong hair. Here are some of the foods to avoid if you want to keep your hair strong and healthy always

  1. Swordfish: These fish comes with a high level of mercury which is linked to causes of hair loss. The rule of thumb is "The bigger the fish, the higher the levels of mercury except on few exceptions"
  2. Sugar: Sugar helps to speed up the loss of your hair. Sugar tends to hinders the absorption of protein by the hair Ensure that you stay clear of added or refined sugar
  3. Refined Grains: Cakes, white bread, white pasta, pastries, and other starchy and refined grains causes the hair to thin.
  4. Alcohol: Studies have shown that alcohol slows down the level of zinc in the body which hinders healthy hair and growth.

We know that it's not easy to avoid some of the aforementioned foods but in the long run, you will stand to gain more than you lost by eating a well-balanced healthy diet.

Refined Sugar
Foods that are bad for your Hair. Source: Getty Image

Recipes for Healthy Hair Growth

To live healthily, you need to eat healthily. But the question now is what food recipes can help one's hair to grow strong and healthy. It is one thing to know the foods to eat but it's another thing to know how to cook them. Here are some easy to cook recipes that you can cook and also look up on the internet if you don't know how to prepare them for healthier hair.

  • Pepper Lime Salmon with Black Eyed Beans
  • Sardines with Chickpeas, Lemon, and Parsley
  • Jerk Chicken Curry with Kidney Beans
  • Chilli Beef Shepherd's Pie
  • Thai Beef Stir-Fry
  • Pumpkin and Parsnip Cassoulet
  • Stir-Fried Curly Kale with Chilli and Garlic 
  • Orange, Carrot, and Mint Soup 
  • Sweet Potato and Chicken Curry 
  • Sardines with Chickpeas, Lemon, and Parsley

You can learn more on how to prepare these great dishes on the BBC Good Food Recipes or you can engage one of the trusted and verified nutrition tutors on the Superprof Platform on steps to prepare the recipes.

DIY Hair Masks

Do-it-yourself treatments for hair growth and loss are becoming popular today. This is because most hair formulas can cost you a fortune to buy. Thankfully, there won't be any more need for those artificial hair formulas since there are so many hair growth products already sitting in your kitchen.

All that is needed from you is to know what to combine and how to use it. These masks can be done using common household items such as eggs, coconut oil, avocados, lemons, virgin olive oil, brown sugar, honey, and coconut milk. These natural treatments do not damage your hair unlike those made from chemicals. These DIY hair masks help to replenish the hair and return it to its original glow.

Do-it-yourself treatments for hair growth. Source: Pinterest Image

Some Terms About Hair Treatments

  • Omega-3 fatty acids: These are unsaturated fatty acids that are mostly gotten from oily fish. There are very good for hair growth
  • Biotin: These are vitamin A complex that is found in the yolk of an egg, yeast, or animal liver.

Remember to also read up on the effects of diets on the

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I am a professional Freelance Content writer with a Bachelors Degree in Business Management and a Masters Degree in Strategic Management. I am a member of several international organizations, including ISMN and NIM. I have a strong flair for writing as a lecturer. I utilize these skills to ensure my contents meet the global standard.