"If hair doesn't receive enough protein, it can go into a 'resting phase,' causing noticeable hair loss," adds Beth Warren, author of Living a Real Life with Real Food. According to the NIH, almonds are one of the best dietary sources of vitamin E. An ounce of dry roasted almonds provides one-third of your DV for fat-soluble vitamin E. RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox! Greek yogurt contains vitamin B5 (known as pantothenic acid), and B vitamins can help you maintain healthy skin and hair. It also strengthens nails and improves skin tone, too. Their vitamin C content makes it easier for your body to absorb iron, which is found in foods like red meat and spinach. Orange-colored fruits and vegetables are your best bet, so look for carrots, sweet potatoes, pumpkin, cantaloupe, and mangoes. Then, look for foods like those above that provide plenty of protein, iron, omega-3s and other essential fatty acids, biotin, vitamins A, C, D, and E, B vitamins (e.g., B6, B12, and folate), zinc, selenium, and antioxidants. And for more, check out these 108 most popular sodas ranked by how toxic they are. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth. After all, if you are predisposed to thin, so-so hair, you wouldn't want to make it worse by consuming the wrong foods, would you? In other words, there's evidence to suggest the nutrient may help prevent thinning hair and even bald spots. Before you spend yet another year shelling out loads of cash on professional treatments or products to get the glossy locks you want, consider this. According to a study that was published in the journal Stem Cells Translational Medicine, the sunshine vitamin can help create new hair follicles, aka little pores where new hair can grow. The recommended intake of iron is 13-18 milligrams per day.We need enough Iron to carry haemoglobin to each and every cell of the body. Citrus Fruits to Get Your Dose of Vitamin CYour body requires Vitamin C for iron absorption therefore; you need to add citrus fruits to your diet. NDTV Food | Updated: August 20, 2018 12:17 IST. Your ultimate restaurant and supermarket survival guide is here! They contain zinc, iron, and biotin too (48). Eggs are packed with 10 micrograms of a B vitamin called biotin, which may help hair grow and strengthen nails. Copper is essential for keratin fiber strength, according to a Dermatologic Clinics report. Fats, vitamins, and minerals are essential for maintaining healthy hair. But maybe it's due to the thick, protein-rich yogurt that Greeks and other cultures have been eating for hundreds of years. Our content is fact checked or reviewed by medical and diet professionals to reflect accuracy and ensure our readers get sound nutrition and diet advice. Because the body can't produce the vitamin on its own, eating foods packed full of the nutrient is the number one way to get your fix and strengthen your hair. Oxidative stress has been linked to hair loss and unhealthy scalps per an International Journal of Cosmetic Science review, so to keep your scalp and hair happy, it's important to load up on antioxidants, which counteract oxidative stress. Avocado Offers Vitamin EVitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. Like almond butter, barley is rich in vitamin E. It can help with hair growth, so eating foods high in this nutrient is always a good idea if you're looking to add more foods for hair growth to your diet. Although the thickness and strength of your hair are largely hereditary, the foods you eat (or don't get enough of) can affect the status of your hair just as much as that fancy conditioning treatment can. You can have dry, frizzy, smooth or silky hair - all these are signs of your inside health. Spinach contains a variety of nutrients and minerals that can benefit your hair, as well as your overall health. vitamin C content makes it easier for your body to absorb iron. 15 Classic American Desserts That Deserve a Comeback, almonds are one of the best dietary sources of vitamin E. Sign up for our newsletter to get daily recipes and food news in your inbox! When the red pepper's vitamin C syncs up with the dietary iron from something like spinach, the result is that your body can absorb the iron much more easily, which will make your mane even tougher. If you find your hair thinning or falling out completely, it could be because you're not getting enough zinc in your diet. DHT is a hormone that contributes to hair loss in both men and women. Strawberries are an excellent source of Vitamin C and it encourages iron absorption, while promoting hair growth. Given what we've already told you about hair and those key nutrients, it's not surprising that lysine has been shown to encourage the growth and development of healthy hair. Just six of the shelled seafood will give you 30 milligrams of zinc, which is double the DV of the nutrient! 1. But one of the most important health benefits of including strawberries in your diet is that they are packed with vitamin B5 that helps prevent hair loss. Walnut: Walnut contain nutrients like omega fatty acid, iron, vitamin B and zinc, which can enhance hair growth.Walnuts can be consumed every day in the morning on an empty stomach or during breakfast to promote hair growth. Dairy products are also a great source of biotin (Vitamin B7) that is known to fight hair loss. Zinc is a mineral that helps support the hair growth and repair cycle . RELATED: Easy, healthy, 350-calorie recipe ideas you can make at home. Halibut is high in magnesium, which helps the body maintain healthy insulin levels. Healthy hair starts with a well-balanced diet. Ever notice what sits atop nearly every ancient Greek statue? You could also opt for oranges. In addition to helping you stay fit and disease-free, omega-3's enable you to grow hair and keep it shiny and full. "It's important to make sure you don't have a lack of something in your diet that could be leading to hair loss," Jacob told EatThis.com. Beans are a rich source of protein that is essential for hair growth. One small eight-month trial published in the journal Tropical Life Sciences Research found participants who supplemented daily with 100 milligrams of vitamin E saw an increase in hair growth by as much as 34%. The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. The overarching rule (but there are exceptions) is that the bigger the fish is in nature, the higher levels of mercury it has in it. This, in turn, may improve the thickness of your hair or reduce the amount of hair you lose as you age. Spirulina is high in protein and hair-growth-promoting magnesium, as well as copper. All Rights Reserved. Iron is plentiful in our ol' friend spinach (and other dark leafy greens), soybeans, lentils, fortified grains, and pasta. There are some major factors that influence your hair: genetics, age, hormones, nutrient deficiencies, and more. 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