Who doesn’t want thick, shiny, silky and lustrous hair? Healthy, soft and long hair is the dream of every woman, but are we all having it? Instead of spending a fortune on expensive and bizarre chemical based hair products that we see in the market to get healthier tresses. My dear friends, these things don’t work, the truth is beautiful hair starts with our healthy diet. Nutrition is vital for hair growth and remembers good nutrition always radiates on our hair and skin.
The major cause of hair loss is due to nutritional deficiencies. A healthy and nutrient-rich diet influences our hair health, its function and appearance and also fortifies hair follicles and the scalp. Each food is rich in iron to boost red blood cell, silica-rich to promote hair growth and anti-oxidants to strengthen your hair follicles.
Some healthy hair nutrition essentials are important for hair growth. Research says the correct amount of nutrition in our daily diet is instrumental for healthy hair, hair growth, and conversely, its deficiencies lead to hair loss. Healthy and long hair requires a nutrient-rich diet and a ready supply of oxygen. Eating the correct balance nutrients will make your hair shiny, lustrous and strong.
1. Flax seeds-
Flax is a rich source of omega-3, phosphorous, magnesium, and selenium, vitamin B1, manganese, copper, and dietary fiber. The omega-3 fatty acids present in flax seeds moisturize the scalp skin from within and help reduce dryness and flakiness. This omega-3 fatty acid present in it makes hair stronger, shinier and more flexible. The vitamin B present in flax seeds encourages stronger and healthier new growth.
Add 1 to 2 tablespoonful daily dose of flax seeds to your diet to have healthy and long hair.
(Note- Those who are allergic to flax seeds, don’t consume it )
Oats are rich in iron, fiber, zinc, omega-3 fatty acids and polyunsaturated fatty acids which promotes hair growth making them thick and healthy. Oats are very important for maintaining the natural hair color by producing the melanin, the pigment that gives human skin, hair, and eyes their color. A daily dose of oatmeal boost hair growth and prevents hair loss.
Sprouted seeds contain more nutrients than raw seeds or cooked seeds that are mostly consumed by us. Sprouts are wonderful for hair health and growth. Regular intake of sprouts removes the free radicals and dead cells. And a large amount of protein and vitamins present in sprouts makes your hair thicker and healthier. Sprouts, when consumed in morning meal, are very effective.
Calcium is an important mineral for hair growth and can be found in the low-fat dairy products like skim milk, low-fat cottage cheese, and nonfat Greek yogurt. Dairy products also contain the whey and casein which are high quality and hair friendly protein sources. They are also rich in Vitamin B5 and Vitamin D which are important for the hair follicle health. Daily consumption of dairy products controls hair loss and promoting hair growth.
5. Green and Leafy Vegetables
Dark green vegetables are one of the most important foods for maintaining healthy hair. Green vegetables are very rich in iron which is one of the most important ingredients for your hair because they carried oxygen to hair follicles. The vitamin A present in green vegetable produces sebum which is a scalp oil that works as a natural hair conditioner. Lastly, the vitamin C present in the green vegetables is an antioxidant vitamin, which protects your hair from free radicals. So load up your daily diet with as many as green vegetables in order to maintain healthy hair. The best green leafy vegetables for hair growth are kale, broccoli, Swiss chard, spinach, and lettuce.
6. Poultry Products-
Poultry products such as chicken and eggs are also rich in protein and biotin. Protein’s deficiency causes the brittle lifeless hair and loss of hair color.
Eggs contain protein, iron, selenium, sulfur, and iron, which carries oxygen to the hair follicles, thus promoting hair growth. Proteins are the building blocks for your hair Therefore, include a Good and quality protein in your daily diet to have long and beautiful hair.
(Note:-Don’t overconsume eggs because too much consumption of eggs can block the absorption of biotin into the body, causing a depletion of this micronutrient.)
7. Dry fruits and Nuts-
Dry fruits and nuts are rich in protein and zinc which are great for promoting strong and slinky hair. The iron, sulfur, and biotin present in the dry fruits and nuts promote hair growth.
- Almond makes your hair grow faster and thicker due to their high biotin content in it. Biotin helps hair grow and keeps the scalp healthy.
- Walnuts, which are packed with omega-3 fatty acids and biotin that promotes the blood flow which helps in hair growth.
- Brazil nuts contain selenium and mineral which is good for promoting healthy skin and scalp and preventing hair loss.
- Pine Nuts are rich in zinc which is required for the normal division of hair follicle cells. Although zinc is required in a very small amount its deficiency causes hair loss and premature graying.
- Pistachio nuts are a rich source of Iron which promotes healthy lustrous hair.
- Dates and figs are rich in iron which helps in hair growth when consumed regularly.
Include a handful of nuts and dry fruits in your daily diet to have healthy and thick hair.
8. Soya Bean
Soya beans inhibit the formation of a hormone called dihydrotestosterone, whose imbalance causes hair loss. Soya beans are rich in protein, calcium, fiber, folic acid, B vitamins, potassium and iron important for boosting new hair growth and reducing cellular damage. The oil content and protein present in soybean are extremely beneficial to repair damaged hair. They provide proper nourishment to your hair and also make the hair soft, shiny and smooth. Include this best protein-rich food in your diet and have healthy and lustrous hair.
Water is an important ingredient that aids the vitamins, which contribute to your hair growth. Dehydration or not drinking enough water can cause dry and itchy scalp along with hair loss. Drinking at least 2 liters of water will not strength of your hair, but will also help in hair growth. Also, if the roots are hydrated then it will eliminate problems like dandruff.