Hi everyone ! Today’s post is about ‘Top ten source of food for healthy hair’. Yes, no recipe today. For healthy, beautiful and shiny hair it is very important what you add in your diet. Be it your skin or hair, healthy body leads to healthy hair and healthy skin. There are food that give healthy and lustrous hair.
First let us understand structure of hair strand in brief before moving forward. Hair consists of three layers, each layer is made up of the medulla (inner most layer) , cortex (middle layer) and cuticle (outer layer).
Eating right and in correct balance daily will lead to a noticeable difference in your hair. Best vitamins and minerals you need daily for healthy, lustrous and shiny hair are:
Hair is made up of protein, more precisely keratin. Ensure that you have your daily intake of protein. Daily 20% of your calories should come for protein for strong hair. If you have brittle, weak and dry hair, then the reason behind it could be less intake of protein.
Few examples of food reach in protein for vegetarians are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses and for non vegetarians are chicken, turkey, fish, dairy products and eggs are excellent sources of protein.
Carbohydrates are common source of energy, which help in the growth of body tissue. One can consume complex carbohydrates like vegetables, fruits , whole grains and brown rice rather than simple sugars and white flours for healthy body and hair. In healthy daily diet 55-60% total dietary calories are derived from carbohydrates present in plant foods such as cereals, millets and pulses.
Omega 3 fatty acids are essential fatty acids. Our body is not capable of producing them on its own. For healthy hair and good textured hair our body needs omega-3 rich food in our diet. Few examples of Omega- 3 food for vegetarians are vegetable oils, whole grains, legumes, walnuts and oil seeds, flaxseed oil, avocado, chia seeds, spinach and pumpkin seeds and for non vegetarians are salmon, tuna, trout, cod liver oil oysters and egg yolks.
Vitamin A helps in secretion of sebum, sebum is an oily substance secreted by our sebaceous glands which helps in keeping hair healthy and prevents hair loss, itchy and dry scalp. Although do keep in mind that excessive intake of vitamin A may lead to toxicity. Due to toxicity you may experience hair loss. Food that are rich in vitamin A are carrots, spinach, peaches, pumpkin, broccoli, apricot and sweet potatoes.
Deficiency of vitamin C leads to dry and split ends in hair. It improves hair growth and prevent dandruff. Vitamin C prevents hair damage and disorders. It also helps in preventing hair greying. There are various food sources that contains vitamin C. Citrus fruits like orange, lemon and grape fruits are some example of food rich in vitamin C. Fruit and vegetables that contains huge content of vitamin C are red, green and yellow bell peppers, strawberries, cantaloupes and kiwi fruits.
Vitamin E is not only good for skin and heart, but also promotes hair growth and shine. The role of this vitamin in having healthy hair is well-known. Some food that contains vitamin E are peanuts, hazelnuts, sunflower oil, almonds, avocados, sesame oil, tahini, asparagus, sweet potatoes, broccoli, turnip, spinach and olive oil.
Zinc is a very important mineral for healthy hair, skin and nails. Zinc prevents hair loss. Deficiency of zinc and biotin is one of the definite reason of hair loss. Zinc helps stimulate certain hormones that are linked to hair loss. Zinc help in stabilising these hormones, and that is why zinc plays a vital role in preventing hair loss. Food rich in zinc are legumes, mushrooms, non-fat dry milk, spinach, whole grains, pumpkin seeds, peanuts, sunflower seeds, oysters, dark chocolate and eggs.
Biotin (Vitamin H)
Biotin is also known as vitamin H that comes from german word Haar, which means hair. Now you understand how important this vitamin is for healthy hair. Biotin is water-soluble vitamin. Deficiency of it leads to brittle, dull and weak hair. Food that are high in biotin are almonds, meat, milk, nut, legumes, eggs, mushrooms, avocado, peanut butter, cauliflower, berries, banana and cheese.
Iron help in carrying oxygen to hair. We all know what happen when hair is starve of oxygen. One can increase iron content by having green leafy vegetables, whole grains, pomegranate, chickpeas, liver, oyster, fortified cereals, pumpkin seeds, soya beans, lentils, beans, spinach and sesame seeds.
Water gives hair its moisture, moisture makes hair supple. Make sure to have your daily intake of eight-ten glasses of water to flush out all the toxins from the body.
The information provided in this post is not a substitute for professional medical advice. Please consult your physician, or dietician before taking any home remedies, supplements or starting a new health regime.