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There are different reasons that may influence your hair, such as hormones, age and genetics. And what you eat is one of the reasons that you can actually control. Check on the best and worst foods for your hair growth.

Best

Eggs

Eggs contain protein and biotin, that a great source of hair growth. A lack of protein in the diet may cause hair loss. And consuming more biotin can help improve hair growth. It is an essential nutrient to help hair grow strong and shiny.

Eggs background. Closeup view of eggs in carton box on wooden table. Food and health concept.

Berries

Berries are loaded with antioxidants, including vitamin B and proanthocyanidins that help promote hair growth. And the antioxidants from the berries can help protect hair follicles against the harmful damage from free radicals.

"A bowlful of delicious organic berries.  Strawberries, blackberries, blueberries and raspberries.  Shallow dof"

Spinach

Spinach is rich in a variety of nutrients and minerals like folate, iron, and vitamins A and C that will help moisturize the scalp to keep hair healthy. And Spinach is loaded with plant-based sources of iron that help promote hair growth.

"A bowlful of delicious organic berries.  Strawberries, blackberries, blueberries and raspberries.  Shallow dof"

Omega-3

Omega-3 is anti-inflammatory that can help if you have inflammation that’s causing hair shedding. Also, it helps you to grow hair and keep it shiny and full. It is a great source to make your hair healthy. You can find the food loaded with Omega-3 from walnuts, chia seeds, and flax seeds and fatty fish like salmon.

Top view of wooden cutting board with a heart shape surrounded by an assortment of food rich in Omega-3 like various kinds of nuts like hazelnuts, peanuts and almonds, canned and raw fish like salmon and sardine, some heaps of seeds like chia seeds, quinoa and flax seeds, some fruits like avocado and olives, vegetables like spinach and broccoli, and olive oil. The cutting board has a "Omega 3" text written  on top.
Low key DSLR photo taken with Canon EOS 6D Mark II and Canon EF 24-105 mm f/4L

Worst

Sugar

A high sugar intake causes your blood sugar levels to spike. And high blood sugar levels can damage hair follicles and cause the hair loss in the long run. So foods that are sugary are actually bad for your hair and nails.

Portion of White Sugar (detailed close-up shot; selective focus) on wooden background

Refined grains

The refined grains like white bread, cakes, pastries and white pasta are over-processed that will cause your hair to thin. It is suggested to step away from the refined grain product to keep your hair healthy.

Top view of wholegrain and cereal composition shot on rustic wooden table. This type of food is rich of fiber and is ideal for dieting. The composition includes wholegrain sliced bread, wholegrain pasta, oat flakes, flax seed, brown rice, mixed beans, wholegrain crackers and spelt. Predominant color is brown. DSRL studio photo taken with Canon EOS 5D Mk II and Canon EF 100mm f/2.8L Macro IS USM

Alcohol

Drinking alcohol will dehydrate you that can cause dry, frizzy hair. Also, the alcohol can slow the levels of zinc in your body. And Zinc is the essential source for healthy hair. So if you want to grow shiny and volume hair, drinking alcohol may not be your choice.

Glass of whiskey with ice on colorful Christmas lights bokeh background

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