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Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles.
This article looks at the best foods and nutrients to promote hair growth.
Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body.
The foods people eat affect how their hair grows and its quality. Certain proteins, fats, vitamins, and minerals are especially important for strong, healthy hair.
Eating a varied, nutritious diet can also boost nail and skin health. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth.
The American Academy of Dermatology estimate that people lose 50–100 hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair usually grows around 6 inches per year.
The following sections look at key nutrients for hair growth and which foods contain them.
Eggs are a good source of biotin, a mineral that may help boost hair growth.
Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Biotin deficiencies are rare.
Many dietary supplements for hair growth contain biotin. However, there is little scientific evidence that biotin improves hair, skin, or nail health.
Examples of other foods that contain biotin:
Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D, and certain minerals. Read on for more information.
Learn more about biotin for hair growth.
Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth.
Authors of a scientific review note that selenium is involved in creating hair. They report that newly forming hair takes up selenium after receiving trace elements from the blood.
However, too much selenium can cause brittle hair and hair loss, along with nausea, skin rashes, and nervous system problems.
The recommended upper limit for selenium in adults is 400 micrograms (mcg). Brazil nuts are very rich in selenium — one brazil nut offers 68–91 mcg — so people may wish to limit their intake to around four Brazil nuts per day.
Selenium concentrations in plant-based foods vary with geographic location and soil content.
Other foods that contain selenium include:
Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes.
Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health.
In addition, people who eat fish have a reduced risk of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke.
In a 2018 animal study, researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.
Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth.
The richest fish sources of omega-3 fatty acids are:
People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources:
Some research suggests that vitamin D may help improve hair growth
Vitamin D is also important for muscle, nerve, and immune system functions.
In most American diets, fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include:
Other foods that contain vitamin D include:
Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example.
L-lysine is also present in the hair’s root, and it is responsible for the shape and volume of the hair.
An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth.
People can take L-lysine supplements. It also exists, as dietary protein, in the following foods:
Certain deficiencies can cause hair loss, and restoring levels of these nutrients and minerals may boost hair growth:
Though the scientific research is limited, some sources suggest that the following nutrients can boost hair growth:
Some people use herbal supplements to promote hair growth, though research has not confirmed that these remedies work.
Specifically, some find that saw palmetto supplements help prevent and even partially reverse hair loss.
Others use Ginkgo biloba, an herbal supplement associated with boosting the memory, to encourage hair growth, believing that it improves the delivery of nutrients to the scalp.
As people age, they may notice that their hair does not grow as quickly as before and that it is less thick. Some follicles may stop producing new hairs, leading to hair thinning or loss.
This results from a combination of genetics and natural aging processes. Hair shafts also become finer and start to lose their color.
Childbirth, stress, thyroid conditions, and a health issue called alopecia can cause more sudden loss of hair. Eating a healthful diet, even one designed to support hair growth, may not address genetic or systemic problems.
Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement.
Nutritious eating can also help prevent these signs of unhealthy or damaged hair:
Heredity and natural aging processes play major roles in hair loss. However, the quality, quantity, and growth of hair are also closely linked to the diet.
Maintaining a nutritious diet is the best way to improve the health and growth of hair.
Doctors recommend that diets are varied. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains.
Many of marijuana’s effects are short-term, meaning that they last for only a short period. Other effects are long-term and may not show up immediately.
There is not much research into the effects of secondhand marijuana smoke. It is possible that secondhand smoke exposure may be enough to cause some of the temporary effects, as well as some of the long-term effects, in some people. More research is necessary to examine the effects of secondhand marijuana smoke.
Often, a person will smoke marijuana to feel its effects. However, a person could also:
The following article discusses some of the potential benefits and side effects that marijuana has on the body.
Some of the most common effects on physical health from marijuana use include:
When people use it medically, marijuana is often useful for the following:
Some of the most common effects a person may experience include:
Marijuana has many potential psychological effects, and it is worth noting that this is not a comprehensive list.
Marijuana is only potentially safe for use by adults.
Children and teenagers are susceptible to potential ill effects. When a mother uses marijuana while pregnant, the baby may develop memory and concentration issues as they grow.
Breastfeeding mothers who also use marijuana may be exposing their baby to its potentially harmful effects. Women should avoid using marijuana while pregnant and breastfeeding.
Marijuana may affect the brain development of older children and teenagers. This can lead to memory loss, concentration issues, and impaired problem-solving skills.
Research strongly suggests that for those under 25 years of age, marijuana use can impair memory and learning ability.
Long-term effects depend on several factors, including:
Some of the potential long-term effects include the following:
Marijuana has many potential short- and long-term effects on the body. Although many proponents believe that marijuana is a modern day cure-all, others believe that its negative effects outweigh its potential medicinal benefits.
People have used marijuana recreationally for many years. As of 2019, 34 states in the United States have some form of legal cannabis. A few states have also legalized its recreational use.
In states where recreational use is still not legal, people should consider other approaches and speak to their healthcare provider about what is best for them.
Skin care and supplement manufacturers are quick to claim that the right vitamin can revolutionize skin health, fight aging, and cure acne.
Vitamins are not revolutionary, however. They are naturally occurring substances that the human body needs to function normally.
So, the main way in which vitamins affect skin health is by ensuring that the body remains healthy overall.
Many multivitamins contain 100 percent or more of the recommended daily intake of vitamin A. Other good sources of vitamin A include carrots, dark leafy green vegetables, sweet potatoes, and eggs.
Retinoids, including retinol, tretinoin, isotretinoin, and similar chemicals, are manufactured forms of vitamin A.
These products come in creams and serums to apply directly to the skin. Many studies support the benefits of retinoids for skin health.
Retinoids increase the rate of cell turnover. This can improve the texture and tone of skin, exfoliate dull and lifeless skin, fight acne, and slow the signs of aging.
A 2015 study found that retinol and retinoic acid increased skin thickness over 4 weeks. Retinoids also increased collagen gene expression. After 12 weeks, study participants had visible reductions in wrinkles.
Retinoids can increase the skin’s sensitivity to the sun. For this reason, it is vital to wear sunscreen while using retinoids, and for several weeks after. Retinoids can also be drying, so people should use a quality moisturizer and start slowly.
Try applying retinoids once or twice per week before going to bed, then gradually increasing the frequency of use to once daily.
Several B-complex vitamins may improve skin health. The water-soluble vitamins are readily available as supplements, including as supplements that include all 12 B-complex vitamins.
Research into the role of vitamin B-complex supplements is promising, though inconclusive. A 2018 study found that vitamin B could help the body produce healthy new skin cells.
Not all research has found such benefits, though many studies suggest that B-complex vitamins are most effective when people apply them directly to the skin.
Vitamin B-3, or niacinamide, may help some signs of skin aging. Some studies suggest that it may help reduce the appearance of age spots and other forms of skin discoloration. Some women report improvements in their skin and hair when taking prenatal vitamins that contain folic acid.
Folic acid may also improve signs of skin aging, according to one 2011 study. Researchers found that a cream containing folic acid and creatine supported collagen gene expression and collagen fiber density. Collagen tends to decline with age, which cause wrinkles and saggy skin.
Vitamin B-5, or pantothenic acid, may help with both acne and skin aging. A randomized controlled trial from 2014 found that people who took a B-5 dietary supplement for 12 weeks saw significant reductions in acne and skin inflammation.
One 2010 study examined the effects of a skin cream containing vitamins E, B-5, and B-3. The cream improved skin tone and texture within 6 weeks. It also helped with age spots and hyperpigmentation.
Some dietary sources of B-complex vitamins include meat, eggs, seafood, nuts, and seeds.
Vitamin C is an antioxidant. This means that it may reverse free radical-induced oxidative damage.
Most research suggests that oxidative damage plays an important role in aging, including skin aging.
In theory, this could mean that vitamin C supplements might improve skin health and slow the skin aging process. Research to support this claim varies, however.
Most studies have found few benefits associated with vitamin C, though a 2010 study does suggest that vitamin C may slow sun-related skin aging.
There is no harm in trying to get more vitamin C. Most multivitamins contain vitamin C, and it is also readily available in many citrus fruits as well as most vegetables, including broccoli, cauliflower, and squash.
Applying topical vitamin C directly to the skin may improve elasticity, helping the skin look younger and brighter. Vitamin C serums may also stimulate collagen production, fighting the damaging effects of the sun.
Vitamin C might also be an effective skin moisturizer. A 2012 study found that formulas containing vitamin C improved both skin moisture and smoothness for at least 3 hours following application.
Vitamin D supports skin cell metabolism, helping the skin grow and repair itself. So, inadequate levels of vitamin D may trigger skin problems. Beneficial sources of vitamin D include fortified products such as milk and cereal, as well as salmon, swordfish, and tuna.
Vitamin D may also help with chronic inflammation. Inflammation can lead to skin irritation, some types of acne, and eczema. In fact, one 2010 study found that using a cream containing vitamins D and E could help with atopic dermatitis.
Like vitamin C, vitamin E is an antioxidant that may slow aging that free radicals cause.
Preliminary research suggests that vitamin E supplements may slow skin aging, but the research is not conclusive. Seeds, nuts, spinach, mangoes, and corn are rich in vitamin E.
Many skin care products contain vitamin E. It is a popular scar remedy. However, research into vitamin E’s ability to reduce the appearance of scars has reached contradictory conclusions.
A 2015 review found that vitamin E did prevent scarring in some studies, but in other studies, vitamin E either did not work or made scars worse.
Also, a 2010 study found that applying topical vitamin D and vitamin E cream could help with atopic dermatitis.
Some research suggests that vitamin E may help with wound healing, especially in combination with vitamin C and zinc. It may also help treat acne and pressure sores.
Many vitamins can improve skin health, especially in people with vitamin deficiencies. Malnourishment can cause a range of skin problems, so eating a varied and nutrient-dense diet remains one of the best things a person can do for skin health.
People should take care not to over-supplement with vitamins, as having an excess of certain vitamins can cause health issues.
People with concerns about specific skin conditions should choose vitamins based on their needs. Not all vitamins are appropriate for all skin conditions, and the wrong combination may even make some issues worse. For example, using too many products containing vitamin A can dry and irritate the skin.
For help choosing the right skin care products and following a skin-healthy diet, see a dermatologist.
Some of the products listed in this article are available for purchase online.
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HuffPost is part of Oath. Oath and our partners need your consent to access your device and use your data (including location) to understand your interests, and provide and measure personalised ads. Oath will also provide you with personalised ads on partner products. Learn more.
Select ‘OK’ to continue and allow Oath and our partners to use your data, or select ‘Manage options’ to view your choices.
HuffPost is part of Oath. Oath and our partners need your consent to access your device and use your data (including location) to understand your interests, and provide and measure personalised ads. Oath will also provide you with personalised ads on partner products. Learn more.
Select ‘OK’ to continue and allow Oath and our partners to use your data, or select ‘Manage options’ to view your choices.
Celery is a member of the carrot family. The plant and its seeds provide an abundant source of vitamins, minerals, and antioxidants. But is celery juice a ‘superfood’ and what health benefits does it have?
In this article, we look at what the science says about celery juice, and what people need to know before they drink it.
This article outlines the evidence behind the superfood claims of celery juice and explores the benefits it may have for our health.
Celery contains high levels of vitamin K and good amounts of vitamin A, vitamins B-2 and B-6, and vitamin C. Celery is also a good source of the following nutrients:
The celery plant and its seeds both contain chemicals that nutritionists call phytonutrients. These chemicals have potent antioxidant and anti-inflammatory properties.
Celery is also low in calories and sugar, making it a popular choice for a quick and healthful snack.
Despite recent claims, few studies have investigated whether drinking celery juice improves people’s health. Instead, most research has examined the health benefits that experts associate with consuming specific nutrients that celery and its seeds contain.
Notably, celery contains two beneficial antioxidants. Scientists call these two compounds apigenin and luteolin.
Research shows that apigenin and luteolin reduce inflammation and may help treat a range of inflammatory diseases.
The apigenin and luteolin in celery may also ease the following conditions:
Allergic asthma and rhinitis are inflammatory diseases affecting the upper and lower airway.
A 2017 study investigated whether luteolin could reduce inflammation and lower allergic responses in mice with these conditions.
Results showed that giving the mice luteolin 30 minutes before exposing them to an allergen significantly reduced the levels of inflammation within their lungs and nasal passages.
However, scientists still need to do further studies to confirm whether luteolin has similar anti-allergy effects in humans.
A 2017 study investigated whether apigenin could suppress arthritis in mice. The investigators first treated the mice with apigenin. Afterward, the animals showed less tissue inflammation and delayed onset and severity of arthritis in comparison with mice that did not receive treatment.
The researchers concluded that apigenin works by suppressing the immune system. It does this by interrupting the transportation and signaling capabilities of cells that trigger inflammation.
Luteolin and apigenin may also offer protection against certain brain diseases.
A 2013 study investigated whether luteolin could reduce inflammation and protect against neurodegeneration in rodents with diabetic encephalopathy (DE). DE refers to brain abnormalities and impaired cognitive function that may affect people with type 2 diabetes.
In the study, rats that the investigators continuously treated with luteolin had reduced brain cell damage and improved learning and memory.
A separate 2015 review looked at the effect of different plant chemicals on rodents with Alzheimer’s disease. Researchers found that apigenin limits damage to a variety of brain processes, thereby delaying and slowing the progression of Alzheimer’s.
According to a 2016 review, luteolin can halt the growth of some types of cancer cells in rodents.
Luteolin may also prevent cancer cells from invading other areas of the body, or ‘metastasizing.’ Scientists think that it may do this is by preventing new blood vessels from growing around existing tumors.
Furthermore, studies on animals suggest that luteolin could enhance the potency of chemotherapy drugs that act on cancer cells while reducing the toxic effects of these drugs on the body.
A 2014 study investigated the effects of celery leaf extract on the cholesterol levels of rats fed a high-fat diet.
The researchers fed rats celery leaf extract for 30 days after which the animals showed a significant decrease in low-density lipoprotein (LDL), or ‘bad’ cholesterol when the study compared them with rats that did not receive the extract.
A later study, again using animal models, suggested that the antioxidants in celery may be responsible for lowering cholesterol levels by preventing stores of cholesterol from breaking down and entering the blood.
Some foods contain chemicals known as antihypertensives, which help to lower blood pressure.
A 2013 study investigated whether the chemical 3-n-butylphthalide (3nB) in celery seed extract has antihypertensive properties.
Thirty participants with high blood pressure took part in the trial. Each consumed a capsule containing 75 milligrams (mg) of celery seed extract, twice a day for 6 weeks.
After this time, the participants showed a significant decrease in blood pressure.
According to the researchers, 3nB may lower blood pressure by reducing the buildup of fatty deposits within the arteries and increasing the elasticity of artery walls.
The term cardiovascular remodeling (CR) refers to changes in the shape, size, structure, and function of the heart, usually as a result of chronic high blood pressure or heart disease.
CR is a compensatory mechanism that allows a strained or damaged heart to pump blood around the body.
Over time, however, CR reduces the efficiency of the heart muscle and increases the risk of heart failure. Chemicals called free radicals can contribute to this process.
A 2015 animal study that gave rats luteolin found that they showed less CR than those that did not receive the supplement. Scientists think this might be because luteolin’s antioxidant properties disable free radicals and limit heart damage.
A 2016 review investigated the effects of celery on fertility in animals.
Of the 16 papers the study reviewed, 13 reported that celery has a protective effect on fertility, while the remaining three found that celery reduces fertility.
The review concluded that celery could have protective effects against substances that can damage sperm production in males.
However, celery contains chemicals, such as apigenin, which may lower fertility when people consume it in high doses.
Celery and celery juice may have some side effects, and they may not be suitable for everyone.
Celery contains the chemical psoralen, which reacts to sunlight. Eating celery and other foods high in psoralen may increase the skin’s sensitivity to ultraviolet light, increasing the risk of dermatitis, sun damage, and photoaging.
For people who are particularly sensitive to psoralen, simply touching psoralen-rich foods can cause skin irritation.
Some people may have an allergy to celery, which can cause a range of symptoms, including skin reactions, digestive upset, and respiratory problems.
In rare cases, a person with celery allergy may experience the potentially deadly allergic reaction anaphylaxis.
Anyone who experiences any of the following symptoms of anaphylaxis should seek urgent medical treatment:
Celery contains about 30 grams (g) of sodium per 1 medium (40 g) stalk.
People must be mindful of how much sodium they consume, as a high-sodium diet may increase blood pressure and cause fluid retention, both of which can contribute to more severe health issues.
Eating celery each day should not cause problems for most people.
You will need approximately two bunches of celery to make the following recipe for celery juice, using a juicer:
If making celery juice in a blender, chop the celery into 1-inch pieces, and add one-half of a cup of water or fresh fruit juice to the blender. Blend for a minute before straining the juice through a sieve.
Ready-made celery juice is also available to buy online and in health food stores.
Few studies have investigated the health effects of celery juice. However, celery does contain many essential nutrients that scientists believe are beneficial for people’s health.
Most research has concentrated on investigating the effects of some of the nutrients and antioxidants that the plant and its seeds contain. Scientists believe that these chemicals are beneficial in treating several health conditions.
People who are allergic or sensitive to celery should avoid eating this plant. Those who are trying to reduce their sodium consumption should be mindful of total intake for the day from all foods, including celery. However, eating celery should not cause problems for most people.
Celery juice is available to purchase in health food stores or online.
Famous for its exotic, spicy scent, many perfume makers use helichrysum in their products. The flowers and leaves of helichrysum plants have additional uses in traditional medicine in Europe, particularly Italy, Spain, Portugal, and Bosnia and Herzegovina.
In this article, learn more about helichrysum essential oil, including the possible benefits and how to use it.
Essential oils are liquids that people extract from plants for use in herbal medicine. By extracting the oils, practitioners ensure the key ingredients of the plant are very concentrated.
For example, the National Cancer Institute report that it takes 220 pounds of lavender flowers to make a single pound of lavender essential oil.
Helichrysum essential oil comes from steam distillation, the most common way to process essential oils.
Manufacturers place fresh helichrysum flowers in a chamber and then pump steam in, which prompts the release of essential oils.
The steam and oils then move to a condenser, where cooling transforms the steam into water and separates the essential oil.
Proponents of using essential oils believe that helichrysum essential oil may help treat a variety of medical conditions, from infections to insomnia.
Researchers are beginning to use scientific testing to evaluate the claims made for helichrysum.
In many cases, however, the research samples are small, and so scientists need to do more investigative work to establish conclusive evidence.
The possible benefits of helichrysum include:
Researchers who looked at existing evidence about helichrysum found that it has antimicrobial and anti-inflammatory properties. These mean it may help kill bacteria, viruses, and fungi that can cause infections.
The anti-inflammatory properties of helichrysum could reduce symptoms related to an infection, such as swelling, pain, and redness.
Studies identified by the researchers found helichrysum to be effective against the following specific microorganisms:
Research into the uses of Helichrysum gymnocephalum essential oil, which comes from one type of helichrysum plant, found antimalarial activity.
This means that in a test tube, at least, it could help fight the parasite that causes malaria.
More research is necessary to determine what protective effects it could have in people.
In 2013, researchers did a small study on whether a combination of essential oils could help reduce feelings of mental exhaustion and burnout.
They used a mixture of basil, peppermint, and helichrysum essential oils.
The study gave one group of participants the essential oil combination while the other had a placebo.
Both groups experienced a reduction in perceived mental exhaustion and burnout, but the essential oils group had more significant results.
In a small animal study, researchers looked at the impact of a helichrysum extract on overweight, insulin-resistant rats.
The study showed that rats receiving the helichrysum gained less weight, had lower insulin levels, healthier levels of inflammation markers, and reduced insulin resistance.
Some herbalists say helichrysum essential oil can be a key ingredient in a “holistic first aid kit,” because they believe the oil is a useful treatment for:
These claims come from traditional use, and scientific evidence may not be supportive.
Essential oils are part of aromatherapy, and people are meant to inhale them. They can inhale helichrysum essential oil or use it topically.
To inhale helichrysum essential oil, place drops of the oil in a bowl of hot water and then lean over the bowl and breathe in.
People can also put drops of the essential oil in a diffuser to disperse the scent.
To use it topically, people must mix the essential oil with a carrier oil, such as coconut or almond oil, before applying it to the skin.
There are hundreds of different species of helichrysum. While people may associate the plant with several different health benefits, not all species will deliver the same desirable effects.
Before selecting helichrysum essential oil, make sure the manufacturer has produced it using the correct plant for the specific health condition that is of concern.
According to the Food and Drug Administration (FDA), helichrysum essential oil is “generally recognized as safe.” However, people should still use caution when using it on the skin.
Essential oils can irritate the skin, so it is best to mix each one with a carrier oil and do a test patch a day before applying it more generously.
If the test patch shows any signs of irritation, such as itchiness or redness, people must not continue using the mixture.
It is never safe to ingest essential oils. It is also a good idea to keep them out of reach of children and pets.
Helichrysum essential oil has a history of use in traditional medicine in some places in Southern Europe, where the plant grows abundantly.
While some small studies and preliminary results seem promising, more research on humans is necessary to validate any health benefits.
People should use caution when trying helichrysum essential oil and make sure to report and discuss all their healthcare practices with a doctor.
Helichrysum essential oil is available to purchase in health food stores and online.
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