Eating right can benefit you of getting a strong and healthy hair.Check out below on nutrients that benefit hair growth.
- Sufficient Proteins
Proteins are one of the most important nutrients for the hair, since your hair is made up of proteins. The special protein keratin present in the hair is required for strength and flexibility. A low-protein diet can make the hair brittle and dull.
Foods: Salmon, egg whites, chicken, soy protein, and dairy products like milk and yogurt, coupled with nuts and legumes.
- Adequate Carbohydrate
Just like proteins, carbohydrates can be your best friends too. Very less carbs or a no-carbs diet can also affect you hair, leading to dullness and hair loss, and the effects can be seen in three months.
Make sure you include a good amount of complex carbs in the diet.
Foods: Complex-carbohydrate foods like whole-grain bread, brown rice, oats, whole-wheat pasta, and cereals like sugar-free muesli.
- Set Your Iron Levels Right
Iron is a particularly important nutrient for the hair. A diet rich in iron is usually enough to keep iron stores replenished.
Iron levels below requirement leads to iron deficiency anemia, which can lead to hair loss as the hair follicles are fed by the nutrient-rich blood supply. This can affect the hair growth cycle and result in shedding.
Foods: Green leafy vegetables like spinach, kale, salad greens, broccoli, fish, egg whites, and chicken
- Hike Up Omega-3 Fats
Though our diet is known to be very rich in fats, it is often very low in omega-3 fatty acids, which are essential for good health. Omega-3 fats are found in cell membranes in the skin of your scalp and in the oils that keep your scalp and hair hydrated.
Don’t cut too much of fat from the diet since it is essential to have omega-3 and omega-6 fatty acids.
Foods: Flaxseeds, walnuts, almonds, green leafy vegetables, legumes, and fish such as salmon and tuna.
- Vitamins & Minerals are Vital
Vitamins and minerals are very important for the healthy-looking hair. Crash diets, which are known to lack essential vitamins and minerals, can harm the hair drastically and lead to hair loss.
- Vitamin C
Vitamin C is essential for the absorption of iron and is vital for good hair. It is a water soluble antioxidant and is used up readily by the body. It also helps synthesise collagen which leads to strengthening of the capillaries that supply the hair shafts.
Foods: Black currants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, and sweet potatoes.
- Vitamin A
Vitamin A is needed by the body to make sebum, which is an oily substance created by our hair’s sebaceous glands. It provides a natural conditioner for a healthy scalp and prevents it from becoming dry.
If sebum is absent, we might experience a dry and itchy scalp.
Foods: Sweet potatoes, carrots, bell peppers, and green leafy vegetables — great sources of beta carotene.
- Vitamin E
The sun is known to damage our hair just like it can damage our skin. So it’s necessary to include Vitamin E foods in the diet.
Foods: Nuts and seeds such as walnuts, flaxseeds, and almonds.
Biotin is one of the important B complex vitamins particularly essential for hair health. Too little biotin can lead to brittle hair and, at times, hair loss.
Foods: Whole grains, egg whites, yogurt, kidney beans, and chicken.
- Minerals like Zinc & Selenium
Zinc and selenium are essential trace elements required for the protection of our scalp. Lack of zinc can lead to hair loss and a dry flaky scalp. Not just that, zinc is also important for cell growth.
Foods: Cereals, whole grains, kidney beans, and egg whites.
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 9743430000 or log on to www.quanutrition.com to Book An Appointment.