Black long, shiny, and bouncy hair are a jewel for every woman. In today’s scenario, it remains a dream of everyone to achieve healthy hair. It is due to environmental factors such as pollution, lifestyle changes like wrong eating habits, no physical activity at all, lots of stress, and hair trends like hair straightening, hair colors, and the list go on. All these things have negative effects on hair and lead to hair fall, breakage, and dryness.
Although keeping your scalp healthy from outside is important, a good diet that provides all vitamins and minerals to your hair will ensure a healthy look and shiny too.
So, here is a list of power-packed foods for healthy hair.
Healthy Foods For Healthy Hair
The deficiency of protein in diet weakens the hair and makes it look dull as the hair is made of a structural protein known as keratin.
Protein’s best sources are egg, chicken, fish, and soybeans. Also, milk and its products like paneer, cheese, and all types of dals, nuts like peanuts, are a great source that promotes healthy hair.
Iron is an essential mineral, which supplies oxygen to hair follicles. Adequate oxygen supply to the hair imparts proper growth and makes it stronger too.
Its best sources are red meat, chicken, and fish. Dark green leafy veggies like spinach, kale, broccoli, other salad greens, and fortified cereals, too, are a good source of it.
3. Vitamin C
Vitamin C aids in the absorption of iron, which is important for hair growth. Eating enough of Vitamin C can help boost the healthy growth of hair.
The best sources of Vitamin C are found in amla, guava, orange, and drumsticks. Vitamin C can also be found in lemons, bell peppers, and kiwifruit.
Too little biotin can cause brittle and thinning of hair and pre maturing of hair i.e., greying of hair.
The best sources for biotin include egg yolk, liver, and seafood. Whole grains like bajra, barley and brown rice, beans, and sweet potato are also a good source of biotin.
5. Omega 3 Fatty Acids
It provides antioxidants and natural oil, which keeps hair hydrated and shiny too.
Fatty fish like salmon, sardines, mackerel are the best source for omega 3 fatty acids. Also, a good source of omega 3 fatty acids are walnuts, flaxseeds, and chia seeds.
6. Vitamin E
Vitamin E is a powerful antioxidant that protects your hair damage from sun rays. And it is a base ingredient include in a range of hair care products too.
The best sources for Vitamin E are almonds and walnuts. Olive oil, sunflower oil, and in the form of capsules are also a good source of it.
7. Vitamin A
Many times, we experience an itchy scalp and dryness in hair. So here is Vitamin A that helps skin glands to make an oily substance known as sebum, which moisturizes the scalp and keeps hair healthy too.
The best source for Vitamin A can be found in carrots, pumpkin, and sweet potatoes, and fortified cereals.
8. Zinc And Selenium
These are the trace minerals that keep the scalp moisturized and protected. Deficiency of these minerals can lead to a dry, flaky scalp and dullness to hair.
The best source for zinc and selenium are oyster, beef, and fish. Also, the good sources of them are pumpkin seeds and sunflower seeds.
For thicker and shiny hair, it is very important to keep your scalp well hydrated. Less intake of water results in dry hair. So, drink at least 8 to 10 glasses of water daily.
In the end, the best way to get these nutrients is by eating a balanced diet, which will improve the texture and overall health of your hair. However, if you fail to get enough from the diet, then supplements may be helpful.
Along with good nutrition, exercise is must to be stress free and for healthy living.