Hair growth can be stimulated in a variety of natural ways, including eating foods that are rich in certain nutrients. These nutrients are known for having hair-healthy components. It is important to eat a well-balanced diet in order to obtain as many nutrients as possible so you can receive the greatest overall health benefits, says the National Institutes of Health.
Rich in Vitamin C
Vitamin C is an antioxidant known for improving blood flow to your scalp. Improved blood circulation helps stimulate your hair follicles, thereby stimulating hair growth, states Holisticonline.com. Vitamin C is in most fruits and vegetables, says the National Institute of Health. The highest levels are found in sweet, brightly-colored peppers. These include orange, red, yellow and green varieties. Start eating a variety of citrus fruits. Citrus fruits include tangerines, oranges, grapefruit, lemons and limes. There are a multitude of other vitamin C-rich fruits for you to choose from including pineapples, guavas, cantaloupe, mango and berries. You can eat dark, leafy vegetables such as spinach, collards, mustard greens and turnip greens. Broccoli, sweet and white potatoes, tomatoes and cauliflower are also rich sources. You can drink the juices made from fruits and vegetables and receive the hair benefits.
Vitamin C is added to a variety of commercially prepared foods you can purchase in the marketplace, says Nutritiondata.com. Foods you can enjoy from this category include malted milk drink mixes, powdered juice mixes, energy bars and a variety of boxed breakfast cereals.
Rich in Protein
Your hair is mainly composed of protein, says the Mayo Clinic. You can get your protein by eating foods that are either plant-based or animal-based sources. Plant-based sources include legumes such as kidney beans, garbanzo beans, split peas, lentils, red or white beans, pinto beans and black beans. Legume products include bean soups, stews and salad. Soy beans fall in the legume category.
Improve your hair growth by eating protein-rich soy products such as tofu, tempeh, miso and soy milk. Soy protein isolate can be added to your beverages. You can obtain 23 grams of protein by enjoying a one-ounce serving of soy protein isolate, says Nutritiondata.com. This same serving size satisfies 43% of your daily recommended protein allotment. Or, you can snack on roasted soybeans (otherwise known as soy nuts). Using soy flour is another way to get extra protein.
Eating animal-based protein can help your hair growth. Egg whites, either dried or fresh are high on the protein-rich source says Nutritiondata.com. Dried egg whites can be added to baked goods or energy drinks. Fresh egg whites can be used in baking, as a replacement for whole eggs or made into omelettes. Other animal sources of protein include beef, lamb, pork, veal, poultry and elk. Get your protein by snacking on pork rinds or beef jerky, both rich sources, says Nutritiondata.com. Eating heart-healthy fish such as trout, smelt, sardines, cod, white fish, salmon and herring will also give you respectable amounts of protein says nutritiondata.com. You can also eat a variety of cheeses, both hard and soft versions.
Rich in Biotin
"Biotin is very important for hair health," says Holisticonline.com. Hair growth can be improved by eating whole grains such as brown rice, oats and bulgur. Other good food sources include walnuts and sunflower seeds, brewer's yeast, green peas and soy beans.
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