Many people experience hair loss, especially as they get older.
The #1 reason for hair thinning in men and women is due to hormones.
In addition to hormones, many vitamins and minerals are associated with healthy hair.
Deficiency in Vitamin A, D, B-vitamins, zinc and iron has been linked to hair thinning.
So how can you eat natural foods to grow thicker, fuller and stronger hair? Learn our recommendations for the top 5 foods to include in your diet.
1. Meat Or Foods Rich In Iron
Iron deficiency has been linked to hair thinning, especially in women of reproductive age.
Because women lose blood during menstruation, this loss of blood can decrease iron in their blood.
Iron helps red blood cells carry oxygen and nutrients throughout the body to fuel your metabolism and growth.
Animal based sources of iron include liver, oysters, red-meat and sardines.
Vegetarian sources of iron include spinach, lentils and beans.
2. Fatty Fish
Foods rich in salmon, sardines and mackerel are rich in omega-3 fatty acids.
Omega-3 fatty acids have been linked to improved hair growth in several studies.
Fatty fish also contains protein, selenium and vitamin D3.
These nutrients may help promote strong and healthy hair.
Vitamin D3 deficiency has also been linked to hair loss, and eating fatty fish can help address that deficiency.
Nuts contain a variety of nutrients that help with hair growth.
Almonds contain vitamin E, which is an anti-oxidant that helps prevent damage from free radicals.
Nuts provide B-vitamins, zinc and high quality fats to your body.
All the nutrients are important for hair growth.
In addition to hair growth, nuts have been linked to better health and a reduction in risk for heart disease.
Seeds are rich in nutrients and contain few calories. They are a great addition to a hair healthy diet.
Seeds contain vitamin E, zinc and selenium.
Pumpkin seeds, in particular, reduce the conversion of testosterone to DHT in both men and women.
DHT is a leading cause of hair loss in both men and women.
A study conducted on men with hair loss showed that supplementation with pumpkin seed extract reversed hair loss in men.
5. Beans And Lentils
Beans and lentils are eaten by billions of people all over the world and are a good source of protein.
Beans and lentils are also a good source of zinc. They also contain iron, biotin and folate.
Beans can contain anti-nutrients, so it's best to soak them overnight before cooking.
What you eat can absolutely effect your hair.
Deficiencies in vitamin A, D, zinc, B-vitamins and iron has been linked to hair thinning.
Fortunately, deficiencies can be quickly resolved if you eat the right foods.
Make sure to include the hair healthy foods listed above in your daily and weekly food plan.
We have included all these hair healthy foods and more in our Enhance hair growth supplement.