Mulberry Silkworms
On average, 100 grams of mulberries provide approximately 1.8 mg of iron, which meets about 10% of an adult’s daily iron needs. Apart from consuming them fresh, you can also make a mulberry syrup to accompany bread or yogurt.
Avocados
Avocados are a delicious, nutritious, and excellent source of healthy fats. This fruit is packed with vitamin E, which promotes hair growth. A medium-sized avocado (around 200 grams) provides 21% of your daily vitamin E needs.
Leafy Green Vegetables
Green leafy vegetables such as water spinach, basella alba, mustard greens, spinach, and broccoli are excellent sources of iron. 100 grams of water spinach provides about 2.5 mg of iron. Meanwhile, 100 grams of basella alba contains 1.6 mg of iron, and the same quantity of spinach offers 2.7 mg.
Green leafy vegetables are an excellent source of iron for the body.
Beans
All types of beans are a fantastic source of iron for the body, including soybeans, lentils, peas, red beans, and black beans. 100 grams of black beans contain 7.2 mg of iron, while the same quantity of soybeans provides a substantial 15.7 mg.
Red Meat
Red meat is a source of animal-derived iron, which helps reduce iron deficiency and promotes glowing skin and shiny hair. It is also rich in B vitamins, selenium, protein, and zinc, all of which are beneficial for hair growth. A serving of ground beef provides approximately 2.7 mg of iron.
Fatty Fish
Fatty fish such as salmon, herring, and mackerel are packed with nutrients that stimulate hair growth. They are an excellent source of omega-3 fatty acids. Additionally, studies indicate that fish oil supplements significantly reduce hair loss and enhance hair follicle growth in women with thinning hair.
Fatty fish are also a great source of protein, selenium, vitamin D3, and B vitamins, all of which promote strong and healthy hair.
Bell Peppers
Bell peppers are an excellent source of vitamin C, which supports hair growth. In fact, a yellow bell pepper provides nearly 5.5 times more vitamin C than an orange. Vitamin C aids in collagen production, resulting in stronger hair.
Bell peppers are an excellent source of vitamin C, which is essential for hair growth.
Dark Chocolate
Dark chocolate is a healthy snack that slows down the aging process. A bar of dark chocolate can provide two mg of iron, meeting 28% of the body’s iron requirements.
Oysters
Oysters are one of the best dietary sources of zinc. Zinc is a mineral that supports the hair growth and repair cycle.
Research has shown that zinc supplementation can reverse hair loss caused by zinc deficiency. However, it is important to maintain a balanced zinc intake, as both excess and deficiency can lead to hair loss.
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