Ever thought about Hair Care Diet? Yes, you heard it right! We all strive for perfect bodies and wouldn’t shy away to run some extra miles or cutting some carbs to achieve it. But when it comes to hair, most of us neglect the importance of a healthy diet to maintain the natural glow of our hair. Just like our body, our hair has to go through a tough routine on daily basis. Putting up with all your busy schedules, routine, and harsh weather conditions, there comes a time when your hair starts falling off or lose its natural potency. In such a case, your hair needs your attention and care. In many hair care articles, we have shared tips and formulas to maintain your hair health. However, today we are going to share with you a perfect hair care diet plan. With our hair experts’ recommendations and professional dietician’s consultation, we have come up with some of the core natural nutrients that will help you maintain and regain your hair shine and health.
To eat right for our hair, we must first know what our hair is made up of. The primary component of hair is keratin (a protein), apart from amino acids, raw elements, and water. Eating foods rich in protein, vitamins A and D give the body the amino acids necessary for it to make keratin. This means the food that we eat every day can provide the right nutrients and boost hair growth and thickness.
Protein: Considering hair is 91 % protein, a diet lacking in protein can completely stop hair growth causing weak hair that easily breaks. Foods rich in protein include eggs, chicken, cottage cheese (paneer) and chickpeas.
Omega 3: It is the scalp’s natural lubricant and can prevent and even reverse hair fall. Since it is not produced by the body, it is essential to include it in our diet. Sardines and salmon are a rich source, but fish is not the only source of omega-3. The vegetarian sources include chia seeds, flax seeds, walnuts, almonds, and canola oil.
Iron: Iron carries oxygen and nutrients to the hair bulb. So, with insufficient iron, your hair does not get the nutrients it requires, making it thin and lack-luster. Some iron-rich foods you can take are red meat, spinach, broccoli, lentils and cashew nuts.
Vitamin C: Vitamin C not only helps with the iron absorption but also helps in producing collagen for the blood vessels that supply oxygen to your hair, in turn, making your hair strong and healthy. Fruits such as lemon, orange, pineapple, and kiwi are abundant in this vitamin.
Vitamin A: Vitamin A helps make sebum, which is a natural conditioner. A deficiency in vitamin A can cause our hair to become very dry and the scalp to get flaky. Orange-colored foods such as papaya, carrot, pumpkin, and sweet potatoes are high in beta-carotene which promote healthy hair. In fact, drinking a glass of carrot juice is the simplest way to excellent hair growth.
Selenium: Adding selenium to your diet along with another important mineral, namely, Zinc, acts as an antioxidant and slows down the process of thinning of hair due to aging and also fights a fungus that is responsible for dandruff. You can benefit from the selenium content in sunflower seeds, white button mushrooms, and oats.
Biotin: Biotin is a B vitamin that activates the amino acids to make keratin, and so, is vital in strengthening your hair. Some dietary sources of Biotin are cooked egg yolk, cauliflower, almonds, and whole grains.
Vitamin D: In recent years, vitamin D has been linked to hair growth by the formation of new hair follicles. You can get your required amounts from seafood, cod liver oil, egg yolk, cheese, kidney bean, lentils (dal), and fortified orange juice.
Vitamin E: Vitamin E is an antioxidant that helps in tissue building and repair. Apart from applying a hair oil containing vitamin E to your scalp, you can also benefit from including it in your diet. Good sources include avocado, spinach, broccoli, plant seed oil (sunflower oil, wheat germ oil, and olive oil), and nuts (peanuts, almonds, and hazelnut).
In short, if you want a healthy head of hair, all you have to do is mix up a variety of foods that include vitamins, minerals, and proteins. It does not matter if you are vegetarian, non-vegetarian or vegan; nutrition is the key. So, start eating your way to good, healthy hair.