What food nourishes hair

hair nutrition

Healthy hair is an important indicator of a person's health, and food is one of the most important factors contributing to building healthy and strong hair, so a healthy diet must be followed in order to obtain healthy and shiny hair and to ensure proper hair growth, as the length of the hair changes monthly and its length increases from 1 to 1.5 centimeters per month, and this rate varies according to gender, age, race, genetic factors and different lifestyles.

In this article, the most important foods that must be eaten to nourish the hair and scalp, and to obtain healthy hair free of problems that it may be exposed to, will be addressed.

Hair nourishing foods

Among the most important foods that nourish the hair and provide it with the elements necessary for its health and the health of the scalp are as follows:

• Chicken and red meatChicken is a very rich source of proteins necessary for hair growth and prevention of hair loss, and red meat contains a high percentage of nutrients important for hair health, such as zinc, iron, and vitamin B. It is recommended to eat these foods in appropriate quantities daily. Because not eating it leads to gradual hair loss and weakness.
• fishAmong the most important are salmon, sardines, and oysters, as these types contain a very high percentage of omega-3 fatty acids that are anti-inflammatory that may cause hair loss, in addition to helping hair grow and keep it shiny and complete.
• Dark leafy vegetablesSuch as lettuce, molokhia, spinach, broccoli, and watercress, they are foods that are very rich in minerals, such as iron and calcium, which are important for hair health, in addition to vitamins such as vitamins A and C, as these vitamins stimulate hair follicles to produce the oily substance (sebum), which moisturizes the hair. And protect it from dryness and embrittlement.
• eggsKeratin protein makes up about 70% of hair, and losing protein from hair makes it damaged and weak. Eating eggs that contain high levels of protein promotes hair growth, strengthens it, and helps rebuild damaged hair.
• Wheat and whole grainsWheat contains many essential nutrients that help strengthen hair and stimulate its growth, the most important of which are B vitamins, in addition to minerals such as zinc and iron. These grains also contain large amounts of healthy fibers that will provide the body with energy throughout the day.
• legumesLegumes are a rich source of biotin, which is important for hair growth, and a lack of biotin in the body leads to hair loss and weakness. Among the most important legumes: beans, chickpeas, lentils and other legumes.
• Milk and dairy productsSkim milk derivatives are very rich in calcium, which is necessary for healthy hair growth, as well as proteins that are also important in providing the essential elements for building healthy hair, in addition to minerals such as iron, zinc, potassium, vitamins B, C, E, A, and omega 3.
• NutsNuts are characterized by their richness in zinc and protein to a large extent, as these elements are necessary to strengthen the hair and make it soft, and among the best nuts that are recommended to be eaten are walnuts, especially Brazilian nuts, because they contain biotin and omega-3 fatty acids in addition to selenium, as these nutrients work to promote healthy skin and scalp in addition to To prevent hair loss.
• vegetables and fruitsConsistently eating fruits and vegetables will provide the body with essential nutrients to ensure hair health and growth, and among the most important types of hair nutrients:
  • Yellow and orange vegetables and fruitsSuch as carrots, sweet potatoes, yellow apples, pumpkins, melons, nectarines, yellow tomatoes, and pineapples, they are very rich sources of beta-carotene, which is converted into vitamin A in the body, and this helps in the production of essential oils for the scalp, as the body does not contain a sufficient amount. Vitamin A can lead to itching and dandruff.
  • citrus fruitsOne of the best ways to ensure healthy hair is to get sufficient amounts of vitamin C, an antioxidant that is necessary for the production of collagen in the skin. Among the most important citrus fruits rich in it are: oranges, lemons, and grapefruits. For better and faster results, it is recommended to rub fresh lemon juice on the scalp to eliminate Cortex in addition to stimulating blood circulation.
  • All kinds of berriesCranberries, raspberries and other varieties of berries, as well as strawberries, are a rich source of vitamin C, which supports the small blood vessels that nourish the hair follicles, and helps stimulate blood circulation in the scalp, in addition to vitamin B, which provides cells with a large percentage of oxygen, which helps reduce hair loss. Hair loss, reducing the chance of graying, in addition to stimulating hair growth and giving it a wonderful shine.
  • avocadoAvocados are rich in beta-carotene and vitamins B and C. These elements are essential for the hair growth process, in addition to vitamin E, which provides the cells with the sufficient amount of oxygen they need, strengthens the hair from its roots, and stimulates blood circulation in the scalp.

Tips and advice for hair care

Some of the most important tips and guidelines that must be taken into consideration for healthy hair are:

• Reducing the use of a hair dryer as much as possible, in addition to reducing the use of chemicals and dyes on the hair, because this negatively affects the hair follicles.
• Avoid washing hair with shampoo daily, and wash it two to three times a week, with the need to massage the scalp gently to stimulate the blood vessels in the scalp.
• Washing hair with clean water free of any impurities or sediment that may harm the hair.
• Use a suitable hair brush to comb the hair, and it is recommended that the brush be wooden with blunt heads.
• Reducing smoking and drinking caffeine-rich stimulants such as tea and coffee as much as possible.
• Staying away from stress, nervousness, mental stress, and staying up late.
• Ensure to follow a healthy, balanced diet rich in the essential nutrients needed by the body, and focus on eating foods rich in iron, zinc, selenium, omega-3, vitamins, minerals and vitamins A-B5-B12, as these elements help stop hair loss and promote its growth.
• Be careful to exercise, as exercise stimulates blood flow to all parts of the body, including the hair, and this blood loaded with nutrients will nourish the hair follicles, thus promoting healthy hair growth.
• Avoid harsh diets and diets to lose weight quickly, because this reduces the percentage of nutrients necessary for body and hair growth, in addition to increasing the chances of hair loss.
• Drinking more water by eight glasses a day, as water gives hair many benefits, such as strengthening hair and preventing dryness, damage and fall, in addition to rapid hair growth.
• Make sure to use natural oils, as they increase hair density, nourish it well, moisturize it and give it shine. Among the most important natural oils for healthy and beautiful hair are: coconut oil, olive oil, lavender oil, castor oil, almond oil, fish oil, olive oil Rosemary, Tea Tree Oil, Argan Oil, and Jojoba Oil.