HEALTHY HAIR- Key Essential Nutrients & Source of Food

Good hair days can make you feel like you are ready to deal with anything & everything the universe throws at you. Long, short, straight or curly whatever your hair type may be, the misery of hair fall surrounds everyone.

The most common factors influencing hair fall are diet, stress, hormonal imbalance, pollution, excessive use of styling products, medications, genetics, and aging. Although you can’t change factors like age and genetics, diet is one thing you have control over.

Balanced Diet plays an important role in the growth of your hair. Just like eating the right food can keep you healthy and fit, the right diet can help to stimulate hair growth and keep your hair strong and healthy especially if you’re experiencing hair loss due to poor nutrition.

Key Nutrients essential for healthy Hair

1. BIOTIN

Biotin is a B Vitamin mineral that may help boost hair growth. It gets special attention for its role in stimulating new cells and re-growing lost hair.

Food rich in Biotin are wholegrains, egg yolks, fish, legumes, seeds (sunflower, pumpkin, watermelon, lotus) and sweet potatoes, cauliflower, mushrooms and spinach (1)

2. B-VITAMINS

B vitamins play a role in a reduction in hair loss, a decrease in grey hair as well as longer, shinier hair. Niacin, pantothenic acid, folic acid, B6 and B12 are responsible for strengthening hair follicles and increasing circulation to the skin.

Oatmeal, Brown Rice, Beans, Dairy foods, Strawberries, Green leafy vegetables, Chicken and Fish (Salmon) are some of the foods rich in B Vitamins.

3. OMEGA-3 FATTY ACIDS

Omega-3s are found in the cell membranes of your scalp’s skin, and in the natural oils your scalp and hair produce to stay hydrated. Getting enough of these essential fatty acids can help prevent dry scalp and help your hair grow and shine.

Incorporate foods like Fish (Salomon, Bass or Mackerel), flax seeds, walnuts, soybeans into your diet which will ensure a healthy dose of omega-3s

4. VITAMIN A

Vitamin A is essential by the body to make sebum. It is an oily substance produced by our hairs’ sebaceous glands and it keeps our hair hydrated. Lack of sebum production will lead to an itchy scalp and dry hair.(2)

Good sources of Vitamin A include sweet potatoes, carrots, spinach, pumpkin, egg yolks & dairy products.

5. ZINC, SELENIUM AND IRON

Deficiency in Zinc can lead to brittle hair and hair loss. Selenium is a powerful antioxidant that helps maintain healthy hair by keeping cells healthy, including your scalp. Deficiency in iron can disrupt the blood supply to hair follicles and impact hair growth & hair fall.

Food source for Zinc are wholegrain cereals, dairy foods, eggs, baked beans and other pulses, nuts, pumpkin seeds, beef & shellfish.

Food source for Selenium are fish, meat, eggs, bread, cereals and nuts

Food source for Iron Green leafy vegetables, Dried fruits (Figs, Apricot, Raisins, Dates), Legumes, Red meat.

6. PROTEIN

Structure of hair is made of hardened proteins called keratin. When protein stores are low, hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss.

Protein rich foods include beans, lentils, nuts, soy products, whole grains, mushrooms, chicken, Fish, Eggs & Dairy products.

Apart from all these nutrients, hydration is the key to healthy hair. Water is essential to maintain the moisture and to avoid dryness and breakage of hair. Replenishing yourself by drinking plenty of water each day will benefit overall health of an individual.

So, having a healthy & strong hair depends on what you eat rather than what you apply on it. Next time when you buy an expensive hair care product, pause and give it a thought.