KOMPAS.com – Hair health really depends on nutritional intake. Foods with high nutritional value such as eggs, green vegetables and fatty fish can help hair growth.
On the other hand, nutritional deficiencies can negatively affect hair health, such as hair loss.
The impact of nutritional deficiencies on hair
Hair growth is influenced by various factors, including age, overall health, genetics, environmental exposure, medications, and diet. Although some factors cannot be changed, diet is something that can be controlled.
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Vitamins and minerals from food play an important role in the growth cycle of hair follicles and cell regeneration. Lack of nutrients such as vitamins B12, D, biotin, riboflavin, and iron can cause hair loss.
A balanced diet rich in these nutrients can support hair growth, especially if hair loss is caused by nutritional deficiencies.
The best food for hair
Here are the 13 best foods that support hair growth:
1. Eggs: Source of protein and biotin
Eggs are rich in protein and biotin, two essential nutrients for hair growth. Protein helps strengthen hair follicles, while biotin is needed for the production of keratin, the main protein that makes up hair.
Eggs also contain zinc, selenium and other nutrients that support healthy hair.
2. Berries: Antioxidants and collagen production
Berries, such as strawberries, are rich in vitamin C which functions as an antioxidant. Antioxidants protect hair follicles from damage caused by free radicals.
Also read: Recipe for Honey Fried Bananas, Sprinkled with Nuts
Vitamin C also helps the production of collagen which strengthens hair and increases iron absorption in the body.
3. Spinach: Vitamins A, C, iron, and folate
Spinach contains nutrients such as folate, iron, vitamins A and C which are important for hair growth. Vitamin A helps the production of sebum, a natural substance that keeps hair moist.
illustration of fried spinach.Spinach is also a plant-based source of iron which helps carry oxygen throughout the body, including hair follicles.
4. Fatty fish: Omega-3 and protein
Fatty fish such as salmon and mackerel contain omega-3 which can support hair growth. This fish is also rich in protein, selenium, vitamin D3, and B vitamins which help strengthen hair.
5. Sweet potatoes: Beta-carotene
Sweet potatoes are a source of beta-carotene which the body converts into vitamin A. Vitamin A helps sebum production and maintains healthy hair. However, excessive consumption of vitamin A can cause hair loss.
Also read: Where does Cilembu sweet potato taste come from, is it soaked in sugar or honey?
6. Avocado: Healthy fats and vitamin E
Avocados contain healthy fats and vitamin E, an antioxidant that protects the scalp from oxidative stress.
Illustration of what are the benefits of avocado?
