Lustrous, beautiful and healthy hair is a result of a healthy body and a healthy diet. Any nutritional deficiencies can lead to problems like dryness, brittleness, dandruff and ultimately hair loss. On the other end, there are certain foods that make your hair healthy and strong. Hair like other tissue is largely made up of protein.
Want Healthier Hair? Make sure your diet is rich in the following Nutrients!
Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate-rich foods are the good source of B complex vitamins that are vital to healthy hair.
Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. Foods high in protein are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses.
- Essential fatty acids
Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and improves the texture. Eating fatty fish (like salmon) twice a week hydrates hair, or take up to 1 gram a day of a DHA and EPA supplement. This helps strengthen hair and gives it a shiny look as well.
Iron helps hair follicles to grow. You can increase your iron intake by eating dark green vegetables, whole grains, and garden cress seeds, beet greens, radish leaves etc. Legumes and pulses, along with a Vitamin C- rich food like an orange or lemon helps boost Iron absorption. Make sure you include red-meat at least once a week, if you are a non-vegetarian.
Zinc builds hair protein and thus plays a vital role in maintaining good hair condition. Zinc stimulates hair growth by improving immunity. Sources of zinc are oysters, legumes, mushrooms, spinach, whole grains, pumpkin seeds, sunflower seeds, nuts.
- Vitamin D
Vitamin D helps activate hair growth. It activates growth hormone in the body, which helps in hair growth. A daily supplement of 1,000IU of Vitamin D can do wonders to your hair.
- Vitamin B
Include foods rich in different B vitamins to ensure healthy hair and avoid split ends. These include whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Biotin deficiency has been linked to hair loss. Foods high in biotin are eggs, brown rice, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair.
Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so make sure you get plenty of fluids. Water is a medium that helps to eliminate all toxins, chemical wastes and other pollutants from the body. Water not only hydrates our bodies but also keeps our hair silky and shiny. Ideally, you should drink between eight and ten glasses of water a day (depends on the weather and your activities)
Sugar is highly acidic, destroys B vitamins and decreasing minerals, leading to unhealthy hair. Soft drinks, snacks like the fried, overcooked junk snacks, caffeine, alcohol, and nicotine have detrimental effects on the nutrients that enhance hair growth. Stress, tension, some medications and poor dietary habits are known to retard hair growth.
Stop worrying and flaunt your hair with this nutrition advice.
Flow it, Show it… Let it fly in the breeze!!!!