The 13 best products for flawless hair

Everyone wants to have strong and healthy hair. The speed at which it grows, its appearance and quality depends on many factors, including age, general health, genetics, environmental influences, medications and especially nutrition.

Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular metabolism. Studies show that deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are associated with hair loss and hair quality.

To ensure nutrition, support hair growth, and keep it looking its best, you should consider the following foods.

EGGS.

An excellent source of protein and biotin. Protein is the main building block for hair follicles. It has been proven that a lack of protein in the diet contributes to hair loss. Therefore, in case of hair loss, it is imperative to exclude protein and energy deficiency from the possible causes.

Biotin is necessary for the production of a hair protein called keratin, which is why biotin supplements are often sold for hair growth. However, biotin deficiency is rare if you have a balanced diet. In addition, consuming large amounts of biotin can affect laboratory results used to diagnose and treat diseases. Please note that many hair, skin, and nail supplements contain biotin in amounts that exceed the recommended daily intake.

Eggs also contain zinc, selenium, and other beneficial nutrients. This makes them one of the best foods for optimal hair health.

BERRIES.

Rich in beneficial compounds and vitamins that support hair growth. In particular, vitamin C, which has strong antioxidant properties and helps protect hair follicles from free radical damage. Thus, a serving (144 grams) of strawberries provides 85 milligrams or up to 113% of the daily requirement for vitamin C.

The body uses vitamin C to produce collagen, a protein that strengthens hair and prevents hair breakage. Vitamin C also helps the body absorb iron from food. Low iron levels can cause anemia, which is also associated with hair loss.

SPINACH

Contains folic acid, iron, vitamins A and C, which are important for hair growth.

At the same time, an excess of vitamin A can lead to hair loss. It is best to get it from food. For example, 30 grams of spinach provides up to 20% of the daily vitamin A requirement.

Spinach is an excellent plant source of iron, which helps red blood cells carry oxygen throughout the body, stimulate metabolism, and promote growth and repair.

FATTY SEA FISH

Salmon, herring and mackerel are a source of omega-3 polyunsaturated fatty acids. A study involving 120 women showed that taking dietary supplements containing omega-3 and omega-6 fatty acids, as well as antioxidants, reduces hair loss and increases hair density.

Oily fish also contain protein, selenium, vitamin D3 and B vitamins, which contribute to stronger and healthier hair. According to research, vitamin D3 deficiency may be associated with hair loss.

SWEET POTATOES

Contains beta-carotene, which the body converts into vitamin A. A medium-sized sweet potato (approximately 114 grams) contains enough beta-carotene to provide up to 160% of your daily vitamin A. Vitamin A, in particular, affects the production of sebum, which supports healthy hair. However, it should be consumed in moderation.

AVOCADO

A source of healthy fats and vitamin E. One medium avocado (approximately 200 grams) provides 28% of the daily requirement for vitamin E.

Like vitamin C, vitamin E is an antioxidant that prevents oxidative stress by neutralizing free radicals. In this way, vitamin E protects the scalp from damage that leads to poor hair quality and a decrease in the number of hair follicles. Some studies have found a link between low levels of vitamin E and hair loss, but the data are contradictory.

NUTS.

They contain a variety of nutrients that are important for hair growth. For example, 28 grams of almonds provide 48% of the daily requirement for vitamin E.

Nuts are rich in nutrients such as B vitamins, zinc and essential fatty acids. A deficiency of any of these nutrients is associated with hair loss.

Consuming nuts has other health benefits, including reduced inflammation and a lower risk of heart disease.

SEEDS.

Rich in nutrients with relatively few calories. Among them, vitamin E, zinc and selenium are important for hair growth.

28 grams of sunflower seeds provide almost 50% of the daily requirement for vitamin E, as well as a wide range of B vitamins useful for hair. Flaxseed and chia seeds contain alpha-linolenic omega-3 fatty acid, which is then converted into long-chain fatty acids naturally found in oily sea fish. To get the most nutrients, it is best to consume a mixture of seeds.

SWEET PEPPERS

A single yellow pepper provides up to 456% of the daily requirement for vitamin C for women and 380% for men. Vitamin C promotes the production of collagen, which strengthens your hair strands. It is also a powerful antioxidant that fights hair loss and graying.

In addition, bell peppers are a great source of vitamin A.

OYSTERS

One of the best food sources of zinc. A medium-sized oyster provides up to 96% of the daily zinc requirement for women and 75% of the daily zinc requirement for men.

Zinc is a mineral that supports the hair growth and repair cycle. A lack of zinc in the diet leads to telogenic alopecia, a common but reversible form of hair loss caused by a lack of nutrients in the diet.

However, consuming too much zinc can be toxic. Therefore, getting zinc from foods such as oysters is preferable to taking supplements. Foods contain zinc in small but healthy doses.

BEANS

A vegetable source of protein. Just like oysters, beans contain zinc, which contributes to the hair growth and repair cycle. 100 grams of black beans provide up to 14% of a woman's daily zinc requirement and 10% for men. Beans also contain iron, biotin and folic acid.

SOYBEANS

Rich in the organic compound spermidine. A study of 100 people showed that a spermidine-based dietary supplement prolongs the active hair growth phase, or anagen phase. The longer a hair follicle is in the anagen phase, the longer it will grow. Other studies confirm that spermidine has a positive effect on hair growth.

MEAT

Protein in meat promotes the growth, repair and strengthening of hair follicles. A 100 gram serving of boiled steak contains 29 grams of protein.

Red meat is rich in easily digestible iron. This mineral helps red blood cells deliver oxygen to all cells in the body, including hair follicles.

It is important to note that excessive consumption of red meat, especially processed meat, is associated with an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes in men and women.

What you eat affects the health of your hair. Deficiencies in vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids can slow hair growth and cause hair loss. If you are deficient in any of these nutrients, try reviewing your diet and adding appropriate sources of important nutrients.