The foods you eat are integral to how you look and this is very true for your hair. There are certain foods that can really help improve hair quality and ensure you have great looking, healthy locks.

1. Salmon

The human hair is mainly made of keratin, a protein. It takes lots of high-quality amino acids (proteins) to grow human hair, which is the reason why including protein sources such as salmon is a wise idea. Salmon is not only rich in high-quality proteins, but also contains vitamins and omega-3 fatty acids. These compounds are essential for strong and healthy hair growth.

2. Honey

Applying natural honey on your scalp and massaging your hair with it can also have positive effects on its growth.  Research shows that natural honey mixed with water (9:1 proportions does help prevent hair loss as well as improve hair luster and health. This was revealed by a study done on alopecia and seborrheic dermatitis patients.

3. Seeds, Nuts and Beans

Nuts and seeds, particularly flaxseeds, walnuts, sesame, sunflower, and grape seed are some of the best sources of omega 3 and omega 6 fatty acids.  These foods are also high in vitamins, antioxidants, monounsaturated fats, and other nutrients vital for hair growth. Studies on the effect of eating nuts and seeds for hair growth revealed that eating nuts helps reduce hair loss by up to 90%, and contributes to increased hair growth and thicker hair as well. One of the key vitamins here is Vitamin H which is a complex B vitamin and helps in taking CO2 from cells to increase what is known as the Biotin hair growth rate. Individuals who take omega 3, omega 6, and antioxidant supplements also enjoy the same benefits as well.

4. Spinach

Vitamin D2 and iron deficiencies are some of the leading causes of hair loss in women.  You can however, use spinach to get these vitamins and nutrients back. Spinach is a rich source of iron, vitamin C, and Vitamin D2 as well.  The best thing about spinach is that it can be eaten as a salad, in soup, or even as a smoothie. You could toss a few leaves of spinach in boiled mushrooms, hardboiled eggs, or the vegetable salad you love.  Adding spinach to your diet plan every day could, therefore, save you the frustration.

5. Oysters

As you might have noticed already, zinc seems an essential requirement needed for treating hair loss. According to research, individuals with alopecia areata have significantly low levels of zinc in their systems as compared to healthy ones. While zinc and copper supplements may be a solution, nutritionists and physicians recommend going for natural sources of the minerals instead, oysters. Oysters are some of the richest sources of zinc in the world today, hence add nutritional value to those fighting hair loss and similar conditions. Head over the Hair Day who looks at the mental health effects of alopecia, leaving you with a guide full or advice

To be on the safe side, it would be best for you to take both the zinc supplements and enjoy a hearty serving of oysters as well. Other foods rich in zinc that you can add to your diet plan include green peas, sunflower seeds, walnuts, eggs, wheat germ, pumpkin seeds, chickpeas, and oatmeal.

6. Oils

Essential oils also play a huge role in overall hair growth and health.  Coconut oil, pumpkin seed oil, and rosemary are some of the best oils to use to promote hair growth. According to research, taking at least 400mg of these essential oils does promote hair growth.  Many see visible results within a few months of using the oils, with most people seeing a 40% increase in hair growth from using pumpkin seed oil alone.

You do not necessarily have to eat these oils for them to act. Massaging your scalp with coconut oil has an almost similar effect as using the oil for cooking. Rosemary oil and coconut oil also help promote hair growth by preventing protein loss and reducing scalp itching.

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