Did you know that everyone loses 50-100 hairs every day? Hair fall and hair damage are common problems. We all face them. But if you are experiencing hair loss and damage more than the normal amount then it is concerning.

One of the important nutrients for hair is Vitamin E. It makes your hair strong and healthy. There are a lot of foods that are rich in vitamin E.

Some of the food with vitamin E for hair are nuts, seeds, etc. Vitamin E is also available in supplement form. In this blog, we will discuss the benefits of vitamin E for hair and 5 vitamin E foods for Healthy Hair.

Benefits of Vitamin E food for healthy hair

The three main reasons for hair loss and damage are -

• Pollution

• Environment and

• Exposure to sun

But foods that are rich in Vitamin E are beneficial for our hair in the following ways -

1) Improve circulation to scalp -

• Vitamin E-rich foods have antioxidants. These protect your cells from free radicals. Free radicals damage your hair follicles. This leads to hair fall. That is why Vitamin E is helpful in hair loss.

• Eating food rich in vitamin E also improves blood circulation to your scalp. This provides all the important nutrients to the scalp to keep your hair strong.

2) Reduce breakage of hair -

• Food with Vitamin E for hair also prevent the breakage of hair. Vitamin E protects the hair cuticles. These are the outer layer of the hair shaft which protects the hair. You can make your hair cuticles healthy by eating food that is rich in Vitamin E.

3) Give shine to the hair -

Vitamin E foods for hair are important to keep its shine. This is because vitamin E is natural oil. It coats the hair shaft and prevents dryness.

4) Prevent hair loss -

Stress, pollution, and sun are major factors that cause hair loss. Another factor is oxidative stress. It happens when the production of free radicals increases. And the counter effect of antioxidants. Since Foods with vitamin E for hair have antioxidants, they help prevent hair loss.

5 Foods with vitamin E for hair

1) Almonds

Almonds are the first choice in Vitamin E food for hair. This is because 1 ounce of almonds has 7.7 milligrams of vitamin E.

This is 77% of the daily intake of Vitamin E that an adult requires. Along with Vitamin E almonds also have other nutrients that are essential for hair. They are magnesium, zinc, and protein.

Magnesium produces keratin. This helps in making the hair. Almonds have 27 milligrams of magnesium in one ounce.

Zinc keeps your scalp healthy. It makes your hair strong and prevents hair loss. It is very easy to add almonds to your diet. Here are some ways which will help you get the benefits of vitamin E for your hair -

• Eat them raw

• Soak them overnight

• Drink Almond milk

Also read: How almonds keep one’s body healthy and strong

2) Peanuts

Another food with vitamin E for hair is Peanuts. Peanuts are rich in Vitamin E. You can find 4.93 milligrams of vitamin E in 100 grams of peanuts. It fulfills 33% of the daily intake of Vitamin E.

It has other nutrients like Zinc, biotin, and magnesium as well which help in hair loss. Some of the ways in which you can add peanuts to your diet are -

• Eating them as a snack

• Pair them with trail mix

• Use peanut butter

3) Avocados

Avocados also help in keeping your hair healthy. They are rich in fatty acids that moisturize your hair. Vitamin E protects it from damage. Biotin helps in hair growth and protein makes them strong.

You can use vitamin E-rich avocados in a lot of ways. For example, applying avocado oil provides them with Vitamin E.

You can make a hair mask with mashed avocado. Do pair this mask with honey, egg yolk, etc.

Avocado, another vitamin E food for hair, can be added to your diet as -

• Eat it with toast

• Make guacamole

• Use avocado oil

• Add it to smoothies

4) Sunflower seed

Sunflower seeds are Vitamin E-rich food for hair. It is an important antioxidant for hair. This is because it protects them from free radicals. The selenium protects the hair cuticles.

They also have fatty acids that moisturize your hair. The zinc present in sunflower seeds helps in hair growth. The protein gives strength to your hair.

You can include sunflower seeds in your diet in the following ways -

• Eat them as a snack

• Use them with salad

• Add them to smoothies

• Use sunflower oil

Also read: Hair Care: 6 Best Seeds That Promote Hair Growth & Thickness

5) Spinach

This leafy green vegetable has 1.9 milligrams of Vitamin E. It fulfills 14% of the daily value of Vitamin E. It also has other nutrients like folate, biotin, and magnesium. All these are helpful in hair growth. Folate helps in the repair of cells. Biotin makes your hair strong. Magnesium helps in the production of sebum. There are several ways in which you can eat spinach. They are -

• Add it to your salad

• Use it as vegetable

• Make spinach juice

• Add it to stew or soup

Are supplements rich in Vitamin E good for hair?

Vitamin E is very important for our health. But it is especially known for its benefits on hair. The antioxidants protect your hair from free radicals. It keeps the cells safe and protects them from damage.

It also makes your hair shiny and prevents hair fall. There are several vitamin E food for hair that you can add to your diet. Another way to get Vitamin E is through supplements. But are they beneficial for your hair?

The very first step if you are planning to take supplements is to consult your doctor. Vitamin E is fat-soluble. This means it can accumulate in your body if taken in access. It also has some side effects. These include nausea, headache, and diarrhea.

Also, do note that supplements are not a viable option. You cannot replace natural food with supplements.

Conclusion

In conclusion, if you want healthy and strong hair then Vitamin E is a must. You should include Vitamin 3 foods for hair in your diet. There are lot of options available for you. You can use almonds, peanuts, and sunflower seeds. Other foods with vitamin E for hair are - brazil nuts, avocado, spinach, etc. If you are looking to buy almonds, peanuts, or sunflower seeds, then visit HealthyMaster. With their 100% natural products, you can say goodbye to Hair fall.