For a person longing for stronger strands and thicker tresses, healthy foods come as the knight in shining armour. Hair follicles are some of the most metabolically active cells with the highest cell turnover rate in the body. Restricting calories or falling short on protein, minerals, essential fatty acids and vitamins can lead to abnormalities in hair fiber structure, production, pigmentation changes and hair loss. If you’re deficient in the nutritional building blocks like protein, your body stops producing healthy hair.

Hair growth is most productive from age 15 to 30 and may slow or change after 40. Below are a few healthy foods that are rich in the above-mentioned minerals and nutrients that help in preventing hair loss:

Nuts:

Nuts, like almonds and walnuts, are natural emollients for the hair follicles. They moisturize the hair shaft, making it look glossy. Nuts are rich in omega-3 and omega-6 essential fatty acids, helping in reducing hair loss and increasing hair growth. Nuts are also rich in vitamin B, vitamin E, and zinc. Vitamin E teams up with selenium to make the cell membranes strong and provide antioxidant defense.

Spinach:

Popeye’s favorite vegetable Spinach prevents the hair from thinning. Beyond beefing up your iron levels, spinach also contains folate, and vitamin A and vitamin C. Vitamin C is essential for collagen synthesis and cross-linking of keratin fibers which occur in fiber production of the hair.

Sweet potatoes:

Sweet potatoes served in any style, be it baked, roasted or toasted, are found to be healthy to hair as they are full of vitamin B6 and vitamin A. Vitamin A in sweet potatoes aid in sebum production and help in speeding up the hair growth rate.

Eggs:

Eggs, a great source of protein and biotin, are important for the growth of healthy hair. Biotin keeps enzymes to metabolize nutrients that nourish hair follicles. Beyond biotin, the yolks are potent in vitamin D which is important to get via diet or supplementation since our bodies don’t produce it naturally.

Fishes:

It’s probably clear as crystal that protein is important to those who dream of healthy hair. Sudden weight loss or a poor diet low in protein, low in healthy fats can contribute to shedding and weak, unhealthy hair. Fish such as salmon, herring, tuna, and sardines offer protein, vitamin D, omega-3 fats and other hair-boosting components to nourish the skin and thicken the fat layer around hair follicle, preventing hair loss and boosting up hair growth.