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Healthy nuts to add to diet for hair growth

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Some like to add nuts to their ice cream, other like to have them as healthy snacks. Nuts are healthy and delicious snacks that can be enjoyed as part of a balanced diet. They are oozing with nutrients, which is why they are good for our overall health. That’s if we don’t go overboard with them. Hair also benefits from healthy nuts. So if hair loss is a concern for you, it might be the perfect time to include nuts in your diet. Turns out, nuts can help in boosting hair growth.

Health Shots consulted Samreen Saniya, nutritionist, Cloudnine Group of Hospitals, Bengaluru, Old Airport Road, to find out if nuts are effective when it comes to hair loss treatment.

hair loss and nuts
Some of the nuts may help to fight hair loss. Image Courtesy: Shutterstock

Nuts that are good for hair growth

The expert says that nuts provide a wide variety of B vitamins, zinc and essential fatty acids. If your body isn’t getting these nutrients, you may be having hair loss. Zinc and selenium are important for hair growth, but our bodies don’t make them on their own. So, you can always have nuts. Here are some you can add to your diet:

1. Almonds

How many of you soak almonds overnight and then eat them? Well, don’t stop, as almonds are a good source of vitamin E. It is an antioxidant that can help to protect hair follicles from getting damaged. They are also a good source of biotin, which is a B vitamin essential for hair growth. Saniya says that on a daily basis, you can have about 15 to 20 almonds. They are high in calories and fat, so eating too much can lead to obesity. If you have allergies, indigestion, and stomach ulcers, then avoid eating almonds or limit their intake.

2. Walnuts

Walnuts are a good source of omega-3 fatty acids, which can help to improve hair growth and volume that you always wanted. They are also a good source of vitamin E and selenium, which are both antioxidants. Eat about 6 to 8 small pieces of walnuts to enjoy the health benefits. Again, walnuts have good portions of calories and fat. So, you might end up getting obese if you overeat them.

3. Brazil nuts

Selenium is a mineral that is essential for hair growth, and it is found in Brazil nuts. It helps to protect hair follicles from getting damaged and can promote hair growth. Just have 2 to 3 per day, as eating too many Brazil nuts can lead to selenium toxicity. If that happens, you will get nausea, nail discolouration, brittleness and also hair loss.

cashew hair loss
Cashew nuts have nutrients that are essential for hair growth. Image courtesy: Shutterstock

4. Cashews

Cashews are rich in protein and zinc, which are essential for hair growth. Take 5 to 10 cashews per day, suggests the expert. Eating too many cashews can lead to weight gain, as they are high in calories.

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5. Hazelnuts

They are loaded with vitamin E, an antioxidant important to protect hair follicles from damage. They are also a good source of protein, zinc, and selenium. About 25 to 30 grams of these nuts are good enough. But people wanting to lose weight or having digestive issues should not eat hazelnuts.

Even though you are may be eating nuts religiously, don’t expect your hair to grow back quickly. The amount of time it takes to stop hair loss after eating nuts depends on the person and the underlying cause of the hair loss. In some cases, hair loss may reduce a bit within a few weeks of starting to eat nuts. In other cases, it may take several months or even years for hair loss to stop as the reasons behind it need to be determined first.

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