The pursuit of healthy hair starts with eating a healthy and a well-balanced diet. Any nutritional deficiencies in your diet can lead to various hair problems such as dryness, dandruff conditions, brittleness, and hair loss. Incorporating the correct balance of proteins, vitamins, and minerals in your diet will supply your body with essential nutrients that make your hair strong, shiny, and lustrous. The following foods will help you to take a step closer to healthy and shiny hair.
Eggs are a powerhouse of proteins. Protein is the building block of hair, and a protein-rich diet provides strength to your hair and save them from falling and splitting. Inadequate proteins in your diet can lead to hair fall and also affect the quality and texture of your hair. In addition, to proteins, eggs are also loaded with key mineral nutrients such as zinc, iron, selenium, and sulfur, to improve hair growth.
The sun can damage your hair and make them lusterless. Walnuts are rich in omega-3 fatty acids, biotin, and Vitamin E that helps to protect your hair cells from DNA damage. Walnuts are also known to have copper that aids to keep your natural color and texture intact. Selenium found in walnuts is vital for the health of your scalp and decrease the risk of getting dandruff.
Oysters are packed with zinc and antioxidants that plays a vital role in stimulating hair growth and providing immunity. A mere three ounces of zinc can fulfill more than the required need of zinc in your body. You can also add zinc in your diet by consuming beef or lamb, and, if you are a vegetarian, pumpkin seeds, sunflower seeds, legumes, and chickpeas are also rich sources of zinc.
Chickens and turkeys are high in quality protein and other minerals such as zinc and iron. They help to keep your locks strong and plentiful. Scientific studies suggest that inadequate availability of protein in your diet can make your hair brittle, and a severe deficiency can lead to loss of hair colour. Iron, found in poultry also helps to improve hair growth.
Spinach contains iron, beta carotene, Vitamin C, and calcium that play an active role in keeping your hair follicles healthy. It also promotes the production of sebum, the oil that functions like a natural conditioner to your hair. You can also consume dark leafy vegetables, such as broccoli or kale that are rich in healthy nutrients.
Foods such as Greek yogurt, skim milk, and cottage cheese are great sources of calcium and hair-friendly protein. They are cheap and convenient way to feed your hair with healthy nutrients to keep them healthy. Any deficiency of calcium or protein in your diet can cause your hair to fall and grow weak.
Blueberries are rich in antioxidants and Vitamin B Complex and Vitamin C that is good for increasing your hair growth. It also helps to improve oxygenation and circulation of blood in your body, especially in the scalp. You can also consume strawberries, kiwis, and tomatoes for the thick and healthy locks and slow down the process of hair aging.
Rich in Omega-3 fatty acids, salmon helps in to promote natural hair growth and reduce hair loss. Besides healthy Omega-3 fatty acids, it also contains proteins and Vitamin D that are keys to strong hair. Consuming salmon regularly helps in hair loss, treating dry hair and other hair related problems. The other oil varieties of fish such as mackerel, herring, sardines, and trout are also beneficial for your hair.
Sweet potatoes are packed with beta-carotene that your body converts in Vitamin A. Vitamin A is a nourishing agent for your hair and protects it from becoming dull and dry, thus, preventing a dandruff condition. Including carrots, asparagus, kale, butternut squash, and pumpkin in your diet can help to get you radiant hair.