Nutritious food is the most effective way of getting splendid hair. Glossy, healthy hair is an indication of a healthy body. The kind of nutrition that body needs is also required by hair. Nutritious food makes amazing difference to the growth and conditioning of hair.
Water constitutes a quarter of the weight of a strand of hair. Moisture makes the hair supple and you have to ensure that you take plenty of fluids. You must remember that in order to drink water, you need not wait till you get thirsty. If you are thirsty, it means that your body has already lost more water than it should have replenished and it is asking you to drink water. Water hydrates your body and also keeps your hair smooth and shining. The ideal intake is eight to ten glasses of water every day.
Protein constitutes the building block of hair. Hence, a diet for healthy hair should consist of large quantities of protein. Protein gives strength to the hair shaft and reduces the likelihood of damage due to snapping and splitting of hair. Protein can be obtained from foods such as fish, meat, cereals, cheese and milk.
Among minerals, iron helps to carry oxygen to the hair. If enough iron is not available, hair and its follicles fall short of the oxygen. Iron level is increased by the intake of red meat and green vegetables or by iron supplements. Zinc improves hair protein, which prevents hair loss. Meat and seafood contain high levels of zinc. Copper is essential for the pigmentation of hair. Fresh vegetables, meat, nuts and seeds contain copper.
Vitamins are very essential for healthy hair. Vitamin A results in a healthy scalp and it is good for the skin. Vegetables contain vitamin A. Vitamins B and C are important for hair growth and hair color. They are available in fruit, vegetables, cereals, eggs, milk and bread. Other vitamins such as vitamin E, Biotin, Inositol, niacin ,Pantothenic acid, vitamin B6 and vitamin B12 are also quite important for the healthy growth of hair. The following tips will be useful:
- Eat variety of foods
- Avoid or limit the consumption of junk foods
- Prefer natural and lightly processed foods as often as you can
- Do not overcook
- High-stress levels will reduce
- Dieting may affect nutrient levels
- Aging affects the ability of our bodies to utilize certain nutrients
Top foods that should be the foundation of your healthy hair diet
Salmon
When it comes to foods that pack a beauty punch, it’s hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
Dark Green Vegetables
Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.Dark green vegetables also provide iron and calcium.
Beans
Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Nuts
Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Poultry
Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.
Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you’ve still got hours to go before dinner.
Oysters
The key to their love and hair-boosting abilities is zinc — a powerful antioxidant. If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.
