The nutrients that are most essential for hair growth are iron, vitamin D, B-complex vitamins, and zinc. Each of these plays an important role in the overall health of your hair, and thus the rate of your hair growth.  Get plenty of iron by eating foods like spinach, eggs (with the yolk!), chickpeas, beans, and red meat. You can get your vitamin D from the sunshine, but eating a diet rich in vitamin D is especially important for people who live in less sunny climates. Eat things like salmon, tuna, mushrooms, egg yolks, and foods fortified with vitamin D.  There are plenty of vitamins that fall under the umbrella of B-complex vitamins. Whole grains, eggs, and avocados are some of the best foods to eat in order to make sure you’re getting enough.  Good news – you can get some of your zinc requirements through dark chocolate! Other sources include oysters, pumpkin seeds, and garlic. You've probably heard the advice to drink eight glasses of water a day, and it is an important tip for growing your hair. Make sure that you drink water with every meal, and sip on it throughout the day. Replace your soda, juice, and coffee with water to make sure you’re getting enough. When your body is hydrated, your hair will reap the benefits by growing and looking shiny. Think of drinking water like watering a plant. The water you drink will nourish your hair from the scalp, just like plants are nourished from their roots. Meat is a great source of protein, but vegetarians can get it through foods like beans, nuts, whole grains, spinach, and peanut butter. When you’re not getting enough protein in your diet, you’re more likely to experience shedding and breakage, which is not great for those trying to grow long, healthy hair.
تناولي حمية غذائية صحية ومتوازنة وغنية بالفيتامينات والعناصر الغذائية اللازمة. اشربي كمية وفيرة من الماء. تأكدي من الحصول على كمية وفيرة من البروتين.