vitamins and foods that boost hair growth | Tricks to Increase and thick your Hair and Nails

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Increase and thick your hair

Long hair is a commitment.  Time will need to be set aside for conditioning treatments, and of course you’ll need regular trims to keep it looking fresh. But that said, nothing feels better than a long, luxurious mane. It’s the ultimate symbol of good health, and when it’s thick and shiny, it’s the only accessory you’ll really need. These vitamins and foods definitely boost hair growth.

Ticks to Increase your Hair

Vitamin C

“This vitamin helps improve hair strength because it’s a potent antioxidant and helps in the production of collagen.” High collagen means healthier, more elastic roots. “Also, anything high in antioxidants will reduce damage and boost oxygen supply to the roots.” Vitamin C is water-soluble so toxicity through supplements is very rare. “But people tend to overdo supplements so it’s essential to take them under the guidance of a doctor or nutritionist.”

Biotin

“The body doesn’t retain this B vitamin because it’s water-soluble and therefore, gets flushed out.” Hence, it needs to a part of your daily diet. “This vitamin makes the hair look thicker”. It’s incredibly uncommon to be deficient in biotin because we can get it easily from food. However, if your hair and nails are brittle, one of the causes could be a deficiency. You need a very small amount of biotin in the day and it’s best to get it from natural sources.

Vitamin A

“This is an essential vitamin for cell growth so it’s important for hair too.” It’s usually not easily available from food, therefore supplementation may be required under expert supervision. “But don’t overdo vitamin A—it’s fat-soluble so your body cannot flush it out that easily.” Batra recommends only a few weeks of supplementation at a time, as it can cause toxic overload if taken for long periods.

Omega 3

“These essential fatty acids protect your hair and help in regrowth.” They also help bring down inflammation, which is responsible for many scalp conditions that lead to hair loss. A lack of Omega 3 can make your mane look rough and dry. Conversely, when you increase its intake it leads to lush, shiny hair. If you’re going for a supplement, look for one with the highest amounts of EPA and DHA, as they are the active ingredients in the fatty acid.

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Lentils

“Doctors consider this the ultimate superfood for hair, especially for vegeBoost your hairtarians, explaining that the amino acids and protein in lentils (including beans and chickpeas) may be limited but are better utilised by the body. “They are also packed with zinc and biotin.”

 

Spinach

“Because it’s rich in iron, folate and antioxidants, spinach helps boost hair and scalp health.” Get your daily dose by tossing the leaves in a salad, making a soup, or blitzing them into a smoothie. Add a squeeze of lemon with your spinach as the vitamin C helps the body absorb iron more effectively.

Fish and eggs

“They’re complete proteins and are packed with vitamin D and omega 3.” By complete proteins, Batra means that they contain adequate amounts of the all essential amino acids. Keratin, a structural protein is made by amino acids, so they are important for thicker, denser and boost hair growth.

MILK

More research still needs to be done, but some studies suggest a link between vitamin D and hair loss. Example: Women with hair shedding had lower vitamin D levels than women with healthy hair, according to a Skin Pharmacology Physiology study. Plus, Koff says calcium is a key mineral in building healthy hair and nails (note: you need vitamin D to absorb calcium). Of course, vitamin-D fortified milk offers both, but speak to your doctor about a vitamin D supplement if you think you might be deficient.

EGGS

Eggs are a good source of protein and contain some vitamin D, and they also have biotin. “Biotin, a B-complex vitamin, may play a role in the development of keratin,” says Dr. Zeichner, who explains that patients with biotin deficiency often have weak hair and nails.

SALMON

Salmon is a good source of biotin and protein, along with omega-3 fatty acids, which reduce inflammation, and promote healthy, moisturized skin. And don’t forget, your scalp is skin, too: “A healthy scalp means healthy hair follicles, which mean healthy hair,” says Dr. Zeichner. Omega-3s’ inflammation-reducing effects are also good for your nails.

BRAZIL NUTS

Rats deficient in selenium (a trace element linked to protection against oxidative stress) have sparse hair growth, says a study in PLoS One. Just six to eight Brazil nuts meet almost 800% of your recommended daily value, according to the National Institutes of Health.

WALNUTS

To keep your strands strong and luscious, snack on some walnuts. They are chock-full of two secret ingredients for gorgeous locks: omega-3s (which keep your hair hydrated) and vitamin E (which repair damaged follicles. Plus, walnuts also contain copper, which studies have shown may keep your natural color rich and stave or premature grayness

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COCONUT OIL

Eating coconut oil may not may not magically transform your mane, but applying this food directly to your hair could actually do wonders. That’s because it contains proteins that are essential to revitalize damaged hair. Try rubbing a pea sized amount of oil between your fingers and then applying it to the ends of your hair or halfway down your strands, to keep it shiny and frizz-free.

 WHEY PROTEIN

“Your hair needs protein to produce keratin, the proteins that make hair strong,” says Dr. Zeichner. “If hair doesn’t receive enough protein, it can go into a ‘resting phase,’ causing noticeable hair loss,” adds Beth Warren, author of Living a Real Life with Real Food. Try adding a scoop of whey protein to your morning smoothie for simple boost. (Bonus: Whey protein may help control your appetite. In one study, people who drank whey protein ate 18% less two hours later than those who drank a carb-heavy beverage.)

RED MEAT

A juicy steak is loaded with protein, and it also has another nutrient that’s important for hair and nail health: iron. “People with iron-deficiency anemia often have thin hair,” says Dr. Zeichner. And according the American Family Physician, iron-deficiency is associated with koilonychia—a nail disease characterized by spoon-shaped nails. That doesn’t mean you should eat red meat every day of the week. Red meat is high in saturated fat, and eating a lot of it has been associated with an increased risk of several health problems including heart disease, several types of cancer, and type 2 diabetes. But you can safely indulge in a lean cut of beef once a week. If you think you may be deficient in iron, talk to your doctor about starting a supplement.

Increase and thick your hair

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BLUEBERRIES

“Antioxidants help protect your body’s cells against free radical damage,” says Erin Palinski, RD, author of Belly Fat Diet For Dummies. “This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails.” Among other fruits and dark greens, Palinski calls out blueberries: “They have one of the highest antioxidant properties of all fruits,” she says.

ALMONDS

Not only are almonds a good source of protein, they’re loaded with magnesium, which helps maintain healthy hair and nails. “Magnesium is Mother Nature’s anti-stress mineral, and stress is a major factor in hair loss,” explains Ashley Koff, RD. “Vertical ridges in your nails may be a sign of inadequate magnesium,” adds Palinski. You can also get more magnesium through leafy greens, cacao nibs, and soybeans.

BEER

Beer is one of the richest sources of silicon in the average diet, says research from the Journal of the Science of Food and Agriculture. “Silicon is a trace mineral thought to increase circulation to the scalp, which is good news for hair growth,” says Rebecca Kazin, MD, dermatologist at the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins Department of Dermatology. That explains why a daily 10-milligram silicon supplement was shown to reduce hair and nail brittleness after 20 weeks, according to the Archives of Dermatological Research. No need to go overboard, though: Most single servings of beer contain more than 10 milligrams of silicon. Experts recommend that having no more than one drink a day if you’re a woman, and two if you’re a man.

OYSTERS

“Zinc is needed for many biological processes, including making proteins like those in your hair and nails,” explains Dr. Zeichner. Oysters have 74 grams of zinc per serving, far more than any other food, says the National Institutes of Health. Not lucky enough to eat oysters every day? Beef, poultry, fortified cereals, and baked beans can also help you up your intake.

Niacin

Niacin is another vitamin that’s in the B family but deserves its own recognition. This vitamin helps to nourish the scalp, promoting healthy hair growth. Without adequate amounts of niacin, your hair stands the chance of becoming brittle, lifeless, and may even fall out.

Vitamin D

Nearly 85 percent of Americans aren’t getting enough of this important “sunshine” vitamin that promotes healthy follicle growth. One way to boost vitamin D levels is to spend some time outside in the sun. You don’t need that much in order to keep your body synthesizing its own Vitamin D — just around 15-20 minutes every day. While this isn’t difficult during the warm summer months, you may not be able to soak up enough sun during the winter. That’s where supplements and food come into play. Some vitamin D-rich foods include fatty fish (like salmon and tuna), eggs, mushrooms, and milk.

Iron

While not a vitamin, iron is an important mineral that your body needs in order to function properly. One way iron benefits the body is by strengthening hair and promoting growth. Without iron, doctors say your hair can become dull, thin, and dry. To find out if you are lacking in iron you can go for a simple blood test.

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Magnesium

Another mineral that your body needs in order to function properly is magnesium. Eating a diet filled with magnesium-rich foods such as salmon, nuts, and seeds, is one way to make sure you’re giving your scalp what it needs to grow strong and healthy hair. Unfortunately, nearly 80 percent of Americans are magnesium deficient. A lack of magnesium has been linked to heart attacks, type 2 diabetes, constipation, anxiety, depression, and chronic fatigue.

Protein

While protein may not be a vitamin, it’s essential for healthy hair. That’s because hair is mostly made of protein. If you don’t consume enough, your body won’t be able to feed your hair follicles, making hair dry and brittle.

While many hair care products contain ingredients that are centered around protein, it’s always a good idea to eat enough of it in your diet too. Vegans and vegetarians need not fret, there are plenty of plant-based sources of protein, like quinoa, spinach, broccoli, and more. Protein helps boost hair growth strong and also helps the speed at which it grows. If you’ve noticed sluggish growth, first check your protein intake.

Zinc

They say to cover your vitamins from A to Zinc and that is certainly a smart choice if you’re looking for healthy hair growth. A zinc deficiency can weaken your immune system, lead to poor digestive health, throw your hormones out of wack, and play a part in lackluster hair growth. The good news is that it’s not too hard to keep up with your zinc requirements. Some foods that are rich in zinc include pumpkin seeds, chickpeas, mushrooms, garlic, spinach, and yogurt.

Trace minerals

“Mainly zinc and selenium are beneficial especially in cases of a flaky scalp and hair loss.” These also work as antioxidants and help prevent damage and oxygenate the roots. And the best part is, because you require small quantities, you can get these minerals easily from your diet.

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