Food that your hair needs: Eat your way to fuller, stronger, healthier hair
Some people are gifted with great hair. But along with good genes, a consistent hair care regime is needed to maintain your mane. Due to lifestyle changes and climatic patterns, hair tends to lose its health. Although, regular oil or deep conditioning treatments and revolutionary hair products can improve the texture of your hair, what you put into your body will make a greater difference.
Yes. You really are what you eat. It is possible to change the way your hair looks simply by eating right. The cells that make up each strand of your hair require a regular supply of key nutrients. A good diet which consists of essential vitamins and minerals to your hair will ensure they look happy and healthy. We’ve put together a list of power packed foods for your hair. Eat your way to healthier, stronger hair.
Hair is majorly made up of protein. Extremely low protein diets may result in brittle hair, hair loss and restricted hair growth. Therefore, it’s important that you consume an adequate amount of protein daily. You can choose from chicken, fish, turkey, eggs and dairy products as an excellent source of protein into your diet. For vegans or vegetarians, legumes, nuts and Soya meat are great alternatives.
2) Eat your greens.
Iron is an essential mineral that your hair cells require. A deficiency of iron in the body disrupts the nutrient supply to the hair roots and follicles. This can inhibit growth and make your strands weak. Red meat, chicken and fish provide iron with a high bioavailability. Vegetarians can increase their iron intake by including lentils, spinach and other leafy green vegetables such as gotukola, broccoli, kale and salad greens.
3) Lemons and Limes.
Vitamin C is essential for the iron absorption and the production of collagen that make capillaries that connect to the hair shafts strong, ensuring regular supply of nutrients and quick hair growth. Get your daily dose of Vitamin C with a chilled glass of lime juice (with honey or a healthy alternative to refined sugar.) You can also opt for oranges and other seasonal citrus fruits you love.
4) Fish and Nuts.
Omega-3 fatty acids provide the oils that nourish the hair and keep your scalp hydrated. Since our body does not naturally produce omega 3, we need to make sure that we include oily fish and nuts into our diet in order to glean its benefits. Fish such as salmon, sardines, trout and mackerel are really high in Omega-3 fatty acids. For a mid-meal healthy snack, you can have pumpkin seeds and walnuts while supplying the essential fats to your hair, adding sheen and lustre to your beautiful tresses.
5) Whole Grains
Biotin is a water-soluble vitamin which promises voluminous hair. You can find it in everything from whole grains to the liver, egg yolk, soy flour and raspberries which are rich in biotin along with iron, zinc and other B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair growth. If your body doesn’t get enough biotin, you may experience hair loss or a scaly red rash. Biotin is often used as an ingredient in oral hair growth supplement or even shampoos to nourish hair and prevent them from looking brittle or dull.
6) Pumpkins and Sweet Potatoes.
Sebum is a natural conditioner produced by our body to keep our scalp healthy. In order to ensure adequate sebum production, we need to eat a balanced and varied diet with a high beta-carotene content. (Beta-carotene is the substance that makes Vitamin A) Sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce are rich in Vitamin A that can keep the roots healthy to boost hair growth.
Did you know that Vitamin E improves the blood circulation and helps follicles work more efficiently to promote hair growth? Most of us love Avocados. The fruit which is deliciously creamy is rich in the heart-healthy monounsaturated fats. It is also a great source of Vitamin E that helps in building and repairing hair tissue and also in protecting hair from sun damage. Apart from avocados, nuts such as almonds, walnuts olive and sunflower oil and spinach are also good sources of Vitamin E that you can include as a part of your balanced diet.