This green leafy vegetable is a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids that are required for healthy hair growth. The nutritional profile of spinach makes it an excellent superfood to prevent hair loss. If you are not sure how to cook spinach, consider these healthy options:
- Fresh spinach salad with other vegetables, protein and your favorite low-fat dressing
- Spinach smoothie with fresh or frozen fruit such as strawberries or pineapple and a bit of orange juice
- Sauteed spinach with garlic as a side dish to protein
Other green vegetables that can help prevent hair loss include broccoli, cabbage, and kale.
Protein is a primary constituent of hair and hence you need to eat protein based foods such as eggs. Eggs are a good source of protein, along with biotin and B vitamins, which help in controlling hair loss. The protein present in egg is considered high quality protein and is excellent for hair growth and hair strength. It is better to eat both the egg white and yolk, but those who do not like the taste of yolk can eat egg whites as it contains the bulk of the protein contents. Try to eat at least one egg daily, whether it is boiled, scrambled or put into a salad.
Beans are a great low calorie source of protein, fiber, B vitamins, vitamin C, zinc and minerals which are essential for hair growth. Beans also contain good amount of iron, which is necessary to prevent hair loss. Your diet plan should include different types of fresh or dried beans to give your hair the necessary nutrients. There are different types of beans such as kidney beans, black beans, navy beans, pinto beans, chickpeas, and soybeans. This variety allows you to choose the ones that best fit your meal and your taste buds. Beans can be added to salads, casseroles, and side dishes.
Nuts contain a wide variety of protein, vitamins, minerals, iron, zinc, healthy fats and phytochemicals that are essential for proper hair growth. There are different types of nuts such as almonds, peanuts, walnuts and cashew nuts that you can include in your diet. There is no need to eat a huge amount of nuts, as just a handful every few days is sufficient for preventing hair loss.
5. Sunflower Seeds
Sunflower seeds contain plenty various nutrients which prevent hair loss including protein, zinc, selenium, biotin, potassium, copper, iron, B vitamins, vitamin E, magnesium and calcium. They are also high in omega-6 fatty acids, which helps the scalp maintain proper moisture necessary to avoid hair loss. While you can eat a handful of sunflower seeds, most individuals like either having them in their salad or even baked goods.
Salmon is a fatty fish that is good for your brain function, your blood vessels, your skin and also your hair. Salmon is an excellent source of omega 3 fatty acids that promotes hair growth. It also contains a good amount of protein along with B vitamins, including B12, and other vitamins and minerals. All these nutrients are essential to enjoy proper hair growth and to avoid problems such as dry hair and excessive hair loss. To effectively battle hair loss, it is essential to eat salmon at least once a week. You can eat grilled salmon, smoked salmon or freshly baked salmon dish at breakfast, lunch, or dinner. Apart from salmon, other fatty fish that you can eat to prevent hair loss are herring, sardines, trout and mackerel.
Lean beef is a great way to give your body the protein it needs to prevent or combat hair loss. Beef contains a good amount of protein along with B vitamins, iron, and zinc. It can be consumed twice a week for optimal hair growth provided your physician does not tell you otherwise based on your heart or digestive health. To keep it healthy, consume sauteed or steamed lean beef rather than fried.
Oats contain B vitamins, zinc, protein and copper, which are some of the most important micronutrients for preventing hair loss. They also contain important minerals for hair growth such as potassium, phosphorus and magnesium and iron. Your body can benefit from all of these essential ingredients when oats are included in your diet plan. Eating a bowl of oatmeal for breakfast is a great way to start a day. You can also try snacks made of oats, but beware of high sugar content. If you like to include oats in your meals, then it is recommended to soak them for several hours to improve their nutritional value.
Carrots are good for eye sight and can also be used to control hair loss. Carrots contain a good amount of beta-carotene, an important nutrient that promotes healthy hair. Also the Vitamin A present in carrots helps in producing healthy sebum for the scalp. A glass of carrot juice in the morning is a great way to start the day. You can also eat fresh carrots as a snack or opt for steamed carrots or a make a healthy carrot soup.
10. Sweet Potatoes
Sweet potatoes are packed with beta-carotene, which your body converts to vitamin A. Vitamin A promotes the growth of healthy cells and tissues, including hair and the scalp. Sweet potatoes also contain a good amount of vitamin C, copper, iron and protein. You can eat boiled or baked sweet potatoes depending upon your taste. .
Credit: Natural Hair Loss Systems Blog