Health Nutrition Hints

Foods for Hair – Introduction, Foods and More

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Health Nutrition Hints


Beneficial Foods for Hair Eating – Certain foods can significantly affect how hair grows and increases its quality, as these changes are more pronounced in people with a nutrient deficiency.

If some nutrients are not obtained from food, their effects on hair health may be felt; this requires a person to eat good food for healthy and robust hair, which includes:


Eggs are a good source of many healthy nutrients that can contribute to enhancing hair growth, including:
vitamin b7, known as biotin. Vitamin d. acid l-lysine. Some minerals.


Fish contain omega-Three fatty acids that the body cannot manufacture. Therefore, they must be obtained either through eating or supplements to promote hair growth and keep it shiny and vibrant, so examples of these fish include salmon.

Sardines. Mackerel. Brazilian nuts Brazil nuts are a great source of selenium minerals, which promote hair growth, with the recommended maximum daily selenium in adults at 400 micrograms, and one Brazilian nut.

The equivalent of 68-91 micrograms, it is preferable not to eat more than four pills per day, as excessive intake of this metal can lead to hair loss, nausea, rashes, and nervous system disorders.


Berries are a rich source of beneficial, healthy compounds and vitamins, which may help promote hair growth.

In addition to its rich content of vitamin c, a powerful antioxidant that helps protect hair follicles from exposure to damage caused by free radicals, vitamin c helps promote damaged collagen production to strengthen hair, prevent hair loss and damage.

Vitamin c helps the body absorb iron in the diet, knowing low iron levels lead to anemia, leading to hair loss.


Yogurt is an amazing source of protein. Greek yogurt explicitly contains a large amount of vitamin b5 known as pantothenic acid, which provides the following benefits: increases blood flow to the scalp, promoting hair growth.

Help prevent thinning of hair and its loss exposure.

Vitamin a is responsible for protecting hair from dehydration and its role in encouraging the sebaceous glands in the scalp to form sebum material essential to prevent dry hair, as mentioned earlier.


Seeds provide a considerable amount of healthy nutrients and contain a few calories, as these nutrients help promote hair growth.

Flaxseeds and chia seeds provide healthy omega-3 fatty acids. Therefore, it is recommended to eat a variety of seed mixtures, as they contain vitamins and minerals that benefit hair, including vitamin e. zinc. Selenium.


Avocados contain many nutrients beneficial for healthy hair, including vitamin e is an essential antioxidant in fighting oxidative stress by deactivating free radicals, thereby promoting hair growth and protecting the scalp from other damage that may impair hair follicles and strength. essential fatty acids:

Avocados contain fatty acids that help reduce hair loss.

Beneficial Nutrients for Hair Useful Elements of the Hair Include

Vitamin D

Vitamin d supplements may not directly affect hair growth, but the lack of this vitamin may affect hair health.

Exposure to sunlight is essential to help the body produce vitamin d, with sunscreen needed, as exposure to sunlight can damage the skin over time, as well as eating vitamin d-containing foods, which include:
fish, including salmon or swordfish.

Mushrooms. Egg yolks. Natural orange juice supported. fortified milk.

l-Lysine Acid Sources

l-lysine acid sources, an amino acid found in protein-rich foods, help promote hair growth, as it is responsible for the shape and size of the hair. The lack of this acid may lead to hair loss, so you should get enough of it, and the essential sources of l-lysine acid include eggs.

Meats. Beans. Lentils. Nuts.


Protein is essential for maintaining healthy hair. Getting enough of it within the diet is very important because hair follicles are made up of protein, Protein deficiency in the diet can also lead to thinning and falling hair.

According to a 2017 study published in dermatology Practical & Conceptual. one of the most important natural sources of protein is lean meat:

beef, veal, and lamb.


Such as chicken, turkey, ducks, and geese. Fish and seafood: such as shrimp, crabs, mussels, oysters, and oyster eggs.

Milk and dairy products: yogurt, cheese, nuts.

Seeds: sesame seeds, almonds, cashews, pumpkin seeds, walnuts, sunflower seeds, hazelnuts.

Vitamin A

Such as Lentin, tofu, beans, chickpeas, and peas. Do we need to take supplements to strengthen hair? Be careful when taking supplements that claim to promote hair growth; an individual can do so by obtaining nutrients available in your daily diet.

But sometimes supplements may be a good thing, but over-taking should be avoided to avoid some damage, such as hair loss if you take large amounts of vitamin a.

Summary of the article: There is a range of foods recommended to promote hair health and strength, such as spinach, fish, and sweet potatoes.

Taking into account the safe amount of these foods for hair and consulting the specialist before eating any of them, preferably obtaining vitamins and nutrients essential to strengthen hair from their natural sources, and in the event of a deficiency in one of these elements, your doctor may recommend the use of a supplement.

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