Eggs : Eggs are full of protein and essential nutrients that are needed for hair health, such as choline and vitamins A, D, and B12. Yolk has the most Vitamin D. 2 specific carotenoids found in eggs, lutein and zeaxanthin, play a role in maintaining cellular health, especially of eyes, skin, and hair.
Peanuts : Peanuts are a rich source of biotin, they stimulate hairgrowth and prevent hair loss. A ¼ cup contains up to 9 grams of protein, 4 grams of fiber, and antioxidants. Peanuts are also superfilling, that is why they’re an ideal swap for meat if you’re vegetarian or vegan.
Spinach : Spinach is packed with magnesium,iron, and folate, all-important B vitamins. Other leafy greens like kale also have nutrient benefits for skin and hair. Vitamin C in these dark green leafy veggies helps to protect and maintain the cell membranes of hair follicles.
Chia seeds : Chia seeds are full of omega 3s,fiber and antioxidants. This nutritional powerhouse is considered a complete protein, as it has 20% more protein than soy beans, and can help promote beautiful and luscious hair. These seeds can be added to cereal, smoothies, puddings, and even as a heart-healthy boost in baked goods.
Avocados : Avocado is packed with healthy fats, It contain Vitamin E which is a powerful antioxidant that promotes hair growth. Avocados also contain biotin and are a major ingredient in many DIY hair masks.
Grapes : Grapes contain polyphenolic compounds which has antioxidant properties, which may help reduce cellular damage.Oligomeric proanthocyanidins (OPC) is found in grapes. It helps to prevent dihydrotestosterone production which is a main factor in hair loss. It also stimulates the growth of hair follicles. Eating approximately a cup of grapes a day can help with your tissues from inflammation.
Buckwheat : Buckwheat is considered a whole grain, a nutritious gluten-free seed and it has endless benefits. It is filled with key antioxidants and fiber, which can help you fill up faster. It can be used as a swap for oatmeal at breakfast or rice.
Flax seeds : Flax seeds are full of polyunsaturated fatty acids which help nourish the scalp and prevent dryness. It can be sprinkled on yogurt, added to smoothie, in any baked goods recipes. Add one tablespoon ground flax seeds to three tablespoons of water and let it sit for about five minutes untilit thickens, this is a vegan one-to-one swap for a regular egg.
Sweet potatoes : Sweet potatoes are loaded with beta-carotene which gives sweet potatoes their slight orange colour, this is an antioxidant and turns into vitamin A which can protect against dry and dull hair. Sweet potatoes are significantly higher in vitamin A and slightly higher in fiber than white potatoes. Sweet potatoes also support immunity and healthy vision.
Chickpeas, lentils, beans : These three are packed with plant-based protein and fiber, it makes them super filling and often more cost effective than buying meat. They are also full of folicacid, which is one of the B-complex vitamins and helps to keep hair healthy.
Asparagus : B vitamin folate is in abundance in asparagus, as well as in avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation. It also breaks down protein, hence providing the building blocks of hair follicles.
Barley : Barley is rich in vitamin E. It can help with hair growth, so eating foods high in this nutrient is good for hair health.
Walnuts : Deficiency of the polyunsaturated essential fatty acids linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid) can cause loss of scalp hair and eyebrows, as well as a lightening of hair. To prevent these issues eat foods which are rich in linolenic and alpha-linolenic acids, such as walnuts.
Carrots : Beta-carotene protects against dry, dull hair and stimulates the glands in your scalp to make an oily fluid called sebum. Orange-colored fruits and vegetables like carrots, sweet potatoes, pumpkin, cantaloupe, and mangoes are good source of beta carotene.
Kiwi : Kiwi is rich in vitamin C. It can help your body absorb iron and could promote hair growth
