New Delhi, Oct 28 (IANSlife) Hair care is a priority for most of us, we spend so much on getting the right hair products, spa visits and hair care treatments to maintain our mane. But many times we don’t get the desired results no matter how many treatments we have done, we may blame the salon but the real reason is that you cannot have healthy hair until you take the right nourishment.
While you can’t change some factors like age and genetics, one factor you probably have more control over is your diet. Including vitamins, minerals, iron, protein, omega fatty acids and zinc in our diet can have great results. So let’s take a look at the foods we should include in our diet to make our locks shiny and healthy.
Protein for healthy hair
Eating enough protein is important for hair growth as hair follicles are mostly made up of protein so it becomes imperative to increase protein intake to make hair strong. If you don’t consume the right amount of protein, you may experience hair loss, dry and brittle hair.
Sources of protein – eggs, chicken, fish, turkey and dairy products.
Iron to prevent hair loss
Getting too little iron can lead to hair loss, it is the most important mineral for hair. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. This disrupts the follicle’s supply of nutrients, affecting the hair growth cycle and can lead to shedding. So it is really important to include iron or iron supplements in your diet.
Sources of iron – lentils, spinach, red meat, chicken, fish, broccoli and lettuce.
Grow with Greek yogurt
It’s full of protein, the building block of your locks. Greek yogurt also has an ingredient that helps blood flow to the scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and it can even help with thinning and hair loss. You may recognize pantothenic acid as an ingredient on the labels of your hair and skin care products.
Salmon for shine
Fish like salmon, sardines and mackerel are full of healthy omega-3 fatty acids. Your body cannot produce these healthy fats, so you must obtain them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.
Vitamin C to strengthen hair
Vitamin C helps the absorption of iron, so foods high in vitamin C are good to eat together with iron-rich foods. Vitamin C is also an antioxidant, so it is easily used by the body. Vitamin C helps produce collagen, which strengthens the capillaries that feed the hair.
Sources of vitamin C – black currants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries and sweet potatoes.
Avocado to prevent hair loss
Avocados are delicious, nutritious and a great source of healthy fats. They are also an excellent source of vitamin E, which can promote hair growth. One medium-sized avocado (about 200 grams) provides 28 percent of your daily vitamin E needs.
Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals. Vitamin E also protects areas of the skin, such as the scalp, from oxidative stress and damage. Damaged scalp skin can lead to poor hair quality and fewer hair follicles
Soy and beans for hair growth
Beans and soybeans are great plant-based sources of protein, which are essential for hair growth. Beans are a good source of zinc, which supports the hair growth and regeneration cycle, while soy has spermidine, which also promotes hair growth.