If you are looking to add more hair superfoods to your diet, then pass the pasta because this whole grain favorite has an impressive list of hair-healthy nutrients.
According to the US Food and Drug Administration, one cup of whole grain cooked pasta has some of the fats, fiber, and essential nutrients you need to help reduce hair loss (especially when you add hamburger meat for meatballs and leafy greens like spinach), increase hair density, and promote hair growth.
Some of the hair healthy nutrients in whole grain pasta include: (RDA is the recommended dietary allowance)
- Calcium 18.2 mg - 1.82% RDA
- Fiber 5.6 g - 17.78% RDA
- Folic Acid 29.4 ug - 7.35% RDA
- Omega 3 72 g - 5.33% RDA
- Iron 2.3 mg - 2.3% RDA
- Magnesium 75.6 mg - 21.3% RDA
- Potassium 133 mg - 2.83% RDA
- Protein 8.33 g - 16.33% RDA
- Selenium 50.5 ug - 91.82% RDA
- Vitamin E 0.332 mg - 2.21% RDA
- Zinc 1.86 mg - 19.58% RDA
Zinc helps with regrowing hair in some people, and iron that encourages hemoglobin production to nourish hair follicles and help prevent hair loss. Other benefits of eating whole grain pasta are the nutrients above help to reduce hair loss, work to increase hair density, and promote healthy hair growth. Here's how.
Reduce Hair Loss
Calcium is not only crucial for bones and teeth, insufficient calcium levels may lead to hair loss like alopecia areata. Also, protein restrictions in very low calorie diets lead to hair thinning and hair loss as this study shows, so getting that 16% more protein from eating 1-cup of whole grain pasta is a bonus.
A good way to add extra protein and calcium into your diet is by mixing some cooked hamburger for a meat sauce, and adding some cheese onto the plate before eating.
Increase Hair Density and Decrease Dandruff
Omega-3 fatty acids have been known to increase hair density and help to reduce hair loss by promoting blood circulation to help improve the growth cycle of the follicles. Another benefit of omega-3 fatty acids is that it decreases the production of inflammatory compounds that can cause seborrheic dermatitis, or dandruff.
Foods rich in omega-3 fatty acids include fatty fish like salmon that can go on top of the pasta, oysters which are great with orzo, and flax seeds.
Promote Hair Growth
One of the signs of a zinc deficiency, also known as hypozincemia, is hair loss, so getting the right amount of this nutrient is important to promoting ongoing hair growth. Potassium also contributes to hair growth by opening the channels at the follicular level to increase blood flow and oxygen at the site where healthy hair is produced.
A great way to double down on critical fats, vitamins and minerals found in this superfood is making a simple pasta salad and adding in salmon and spinach. The salmon will deliver additional omega-3 fatty acids and protein, while the spinach will up your intake of vitamin C, vitamin K, folic acid, and iron.
So if you’re debating on eating that pasta dish, go for it! Whole grain pasta as part of a balanced diet that can help to boost your hair growth and work to improve the overall condition of your hair. If you found this guide helpful, subscribe to the TELETIMES blog below for more just like it.
