Foods You Should Be Eating For Healthy Hair
Who doesn’t love to have long and lustrous hair? Every little girl dreams of having Rapunzel like hair! All our ancient tales describe long hair as an integral part of a women’s beauty. In today’s faced paced life this beauty is getting affected. There is either no time to take care of the tresses or there are nutritional deficiencies that affect hair health. This post aims at focusing on foods that you should be eating for healthy hair.
Common hair problems are dry hair, brittle hair and dandruff that eventually lead to hair loss. Hair loss triggers panic! It is natural to lose a few strands of hair each day but when the hair fall is abnormal, it can be a cause of worry. 🙁
How to make hair healthy and strong?
There are a few foods that can help in making your hair healthy and strong. Hair is made up of protein. Consuming foods rich in protein is therefore essential for hair health. Apart from eating right, exercising regularly, alleviating stress and getting ample sleep will help in accelerating hair growth.
Foods for hair health
It will be difficult for low carbers to follow this. It is said that in a day 55 to 60 percentage of your calories should come from carbs. Carbs are an important source of energy for the body and they play an important role in the growth of body tissues and hair. Thus, it is essential to consume complex carbs like fruits, veggies, whole grains and brown rice instead of refined flours and simple sugars. Food rich in carbs is a good source of vitamins of the B complex family that are important for hair growth.
For healthy hair at least 20 percent of the daily calories should come from protein. Protein is termed as the building block of hair. It provides strength to the hair and reduces hair fall due to breakage of split ends. If your diet lacks in protein for a long time it can cause major hair fall along with affecting the hair texture and quality. Include a lot of soya, tofu, milk, cheese, paneer, curd, nuts, seeds, pulses and beans in your diet.
Essential fatty acids
For hair to be healthy essential fatty acids are also needed. They help improve hair texture and prevents them from being dry and brittle. You can get essential fatty acids from whole grains, legumes, nuts, vegetable oils, oil seeds, flaxseeds and pumpkin seeds. About 15 to 20 percent of your everyday calories should come from the mentioned sources.
Vitamins essential for healthy hair:
Vitamin A– It is essential for growth of hair and maintaining a healthy scalp. Include a lot of greens, yellow veggies, fruits and sweet potatoes.
Vitamin E– Have avocados, nuts, rice bran, dark green veggies, whole grains and legumes.
Vitamin K– To get this vitamin include lots of dairy foods, greens cabbage, oatmeal, figs, soyabeans, wheat.
Vitamin B– B vitamins help in making hair healthy and prevent split ends. Have a lot of lentils, beans, whole grains, fruits and veggies.
Biotin– Deficiency of biotin can cause loss of hair. Make sure to eat brown rice, cracked wheat, oats, soyabeans, lentils, green peas, walnuts and sunflower seeds.
Vitamin C– Having vitamin C will make your hair strong and free of split ends. Include a lot of citrus fruits in your diet along with greens, tomato and cauliflower.
Minerals essential for hair growth
Iron– It carries oxygen to the hair and its follicles. Lack of iron can starve your hair follicles of oxygen. Including greens and whole grains are good options. You can also take iron supplements after consulting the doc.
Potassium– It is essential for nutrient transfer. Banana is a good source of potassium.
Magnesium– It is essential for hair growth. Eat lots of fruits, nuts, pulses, whole grains, green veggies and dairy products.
Zinc– Zinc improves immunity thus stimulating hair growth. It helps build hair protein. Deficiency of zinc can cause a lot of hair loss and poor growth of hair. You can zinc from legumes, spinach, whole grains, sunflower seeds, pumpkin seeds and mushrooms.
Here is a list of things you should not be doing
- Eating junk food
- Allowing stress to increase
- Following an unhealthy diet
- Doing harsh hair treatments like perming, colouring and straightening
So, take good care of your hair!
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