Today I am very happy because I have a guest! 🙂 And the article that she gives us is very interesting and useful! Trinity, is a woman who loves to share her knowledge, but she also loves beautiful and healthy hair. The combination of these two is expressed through her blog, To Hair with Love, on which you will find the best advice for your hair. Firstly, we have to find out which are the hair growth foods that will help us have healthy hair. Trinity explains which foods should be preferred for this reason, what vitamins these foods offer and possible symptoms of their deficiency. A huge thanks to Trinity for this very helpful article!
“Any vitamin deficiency will cause hair loss”*. That’s a pretty scary statement! Although it’s true, it doesn’t have to frighten you. Your hair growth depends on your body’s good health and what your body needs is a well-balanced diet. Therefore, it’s essential to consume the best hair growth foods! That’s the biggest secret to healthy and beautiful hair. So, take a look in the mirror and observe your scalp and hair strand. This could actually ring a bell about any vitamin deficiencies.
(*quote by Carolyn Jacob, MD, founder and medical director of Chicago Cosmetic Surgery Cosmetic and Dermatology http://www.webmd.com/beauty/hair-health-11/eat-hair-type?page=2)
Without further ado let’s see:
- 7 of the best hair growth foods.
- Their vitamins for that purpose.
(Foods providing 20% or more of the Daily Value of a nutrient are considered to be high sources).
- Possible symptoms of vitamins deficiency on your scalp and hair.
1) Salmon
Salmon is one of the best foods, if not THE best hair growth food.
85gr (3oz) of salmon can give you:
- 75% DV of vitamin D
Salmon is one of the few foods that provide vitamin D.
Most people can get enough vitamin D from the sun. However, you could be living in a country without much sunshine or you could be photosensitive or have trouble absorbing the vitamin. And even if the sun is shining bright, you must be aware of the skin cancer risks.
That’s why taking some vitamin D from food is essential too!
Salmon is also rich in protein, vitamin B12 and B3, which makes it ideal for hair growth and skin health.
Symptoms of vitamin D deficiency
- dermatitis/psoriasis
- scalp pain
- hair loss
- itchy scalp
- disruption of the natural hair growth cycle
2) Banana
Banana is one of my favorite fruits for hair growth! I eat this amazing fruit on a regular basis and of course I use it as the basic ingredient for my fruit smoothies. How about you? Do you like eating bananas?
If you eat daily 1 medium banana (120gr) you can take:
- 22% DV of vitamin B6
Vitamin B6 helps the cells in your hair follicles to have access to the amino acids they need to make hair proteins such as keratin.
It also regulates the function of estrogen and testosterone. When these two hormones are imbalanced they can affect your hair’s health enormously by causing hair thinning and hair loss.
Αmazing, isn’t it? Bananas also have vitamin C and potassium, which are essential for maintaining healthy hair follicles.
In addition, many homemade masks use bananas to boost hair health. You can take a glimpse on 2 banana hair masks for dry hair. (http://tohairwithlove.com/hair-mask-for-dry-hair-and-healthy-snack/)
Symptoms of vitamin B6 deficiency
- eczema
- dandruff
- hair loss
3) Egg
No special introduction is required for this one, right? Better opt for boiled eggs instead of fried. They have about the same food value, but you avoid unwanted fats…
1 large hard-boiled egg (50gr) can give you:
- 27% DV of vitamin B7 (biotin)
Although biotin deficiency is rare, it can happen in case of eating disorders, taking drugs or diseases that can disrupt the balance of intestinal flora.
Furthermore, by eating eggs you will receive other vitamins that help hair growth such as vitamin B2, D, B12.
Symptoms of vitamin B7 deficiency
- dry, scaly, itchy scalp
- dandruff
- graying
- weak, brittle, thinning hair
- hair loss
- split ends
- dermatitis/ psoriasis
An egg has many nutrients, hence it’s used in several homemade hair treatments. However, the bad smell is an important factor why you may not use an egg in your hair mask. Am I right?
I have for you 3 simple solutions how you could make a simple egg and olive hair mask stinky free. (http://tohairwithlove.com/how-make-egg-and-olive-oil-hair-mask-stinky-free/)
photo: pixabay.com
4) Beans
Legumes, particularly white beans, are all excellent hair growth foods. I know some people don’t like eating them at all. I hope you’re not one of them, because you’re missing plenty of vitamins that your hair truly loves!
100gr of cooked boiled white beans (3.5oz) can give you:
- 20% DV of vitamin B9 (folate)
The role of folate is very important as it contributes to the proliferation of cells and helps the body to synthesize proteins. As cells mature, they are filled with a protein called keratin. Keratin is a key structural component of hair.
Yet, vitamin B9 is essential for the production of an amino acid that helps to maintain our natural hair color.
In addition, green vegetables, such as spinach and broccoli, are good sources of folate.
Symptoms of vitamin B9 deficiency
- graying
- hair loss
5) Olive oil
You have plenty of reasons to use virgin olive oil daily in your diet. It’s the healthiest dressing for your salads!
Personally I use it very often as a pre-shampoo treatment for my hair. It’s one of my favorite remedies for my dry hair ends.
Olive oil has vitamin E, vitamin K, fatty acids that help to control the dryness of the scalp and hydrate the hair shaft in-depth.
Just by consuming 2 tbsp of olive oil you can take:
- 20% DV of vitamin E
Symptoms of vitamin E deficiency
- hair aging
- dry scalp
- hair loss
6) Red bell peppers
Do you eat red bell peppers? I love using them raw in pasta salads. They taste so sweet!
28gr (1oz) of raw red bell peppers can give you:
- 60% DV of vitamin C
Vitamin C is important for the synthesis of collagen, which is essential for hair quality since it helps reduce hair breakage during its growth cycle.
It also has antioxidant properties which encourage hair regrowth by stopping oxidative damage to the cells of the follicles.
- 18% DV of vitamin A
Vitamin A is essential for the reproduction of cells, which is important for hair growth, as it keeps your scalp healthy and your hair strong and smooth.
Symptoms of vitamin C deficiency
- split ends
- brittle, weak, dull, dry hair
- poor hair growth
- premature hair aging
Symptoms of vitamin A deficiency
- dry, scaly, itchy scalp
- dermatitis/psoriasis
- brittle, thinning hair
- dandruff
- hair loss
7) Milk
You should drink milk mostly for the proteins and calcium, but it’s also a good source of vitamin B12. Some types of milk are also fortified with vitamin D.
By drinking 245gr (1 cup) of skim milk you could take:
- 21% DV of vitamin B12
Vitamin B12 is essential for the metabolism. With the proper function of the metabolism nutrients are transported where needed, reaching the scalp, which help to develop strong and healthy hair.
Symptoms of vitamin B12 deficiency
- hair loss
- graying
- slow growth
- split ends
- breaking, frizzy hair
- dry, itchy scalp
Milk consists of two types of proteins called casein and whey, that nourish the hair and prevent hair loss. Milk is a great conditioner for scalp and hair.
I tested on my hair a pre-shampoo hair treatment with milk, olive oil and honey. Do you wanna read about my experience? (http://tohairwithlove.com/best-treatment-using-olive-oil-for-hair-growth/)
Which are your favorite hair growth foods? Did you know that these 7 foods are an excellent source of vitamins that promote hair growth?
Source of %DV:
http://nutritiondata.self.com/
About the author:
Hi! I’m Trinity and I’m deeply and profoundly passionate for learning, writing and sharing my knowledge. My other passion is beautiful hair. I love seeing lovely women around me having divine and admirable hair. I take hair care seriously but not out of vanity. Hair is not only beauty, is health also. A positive mindset plus a healthy body can result in beautiful hair. For more about me and my hair discoveries, you’re welcome to visit my blog: http://tohairwithlove.com
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