Nutrients for Healthy Hairs

Hair loss is a problem for millions of people all over the world. Hair loss or hair fall can be of many reasons like hereditary problem, environmental conditions, stress-full life, unhealthy diet or lifestyle, taking steroids, etc

But in today’s lifestyle, the reasons for hair fall or hair loss is basically the environment or stress-full life.

But their is always a solution: Follow a healthy diet with lots of antioxidants and some healthy nutrients for a healthy hair. So lets see the nutrients which are important for the hairs and then will read some healthy food items to be consumed for the hairs.

The Important Nutrients to be included:

1] Biotin : Biotin is a B-complex vitamin containing sulfur. It is helpful in improving the structure of keratin, the basic protein that makes up hair. A biotin deficiency may cause hair breakage and loss.

Some Biotin rich foods include:

  • rice bran
  • rice polishing
  • rice germ
  • barely
  • oatmeal
  • whole wheat
  • brown rice
  • soyabean flour
  • soya beans
  • split peas
  • mushrooms
  • cauliflower
  • nuts
  • liver

Biotin is proved to be helpful in increasing the production of keratin.

2] Inositol: Inositol is a water soluble sugar-like carbohydrate. Inositol, also known as vitamin B8, is a part of the B complex family. It helps with natural hair is by helping to strengthen each follicle so that it is it retains moisture.

Some Inositol rich foods include:

  • liver
  • wheat germ
  • brewer’s yeast
  • dried lime beans
  • grapefruit
  • raisins
  • green leaf vegetables
  • whole grain bread
  • brown rice
  • cereals
  • nuts
  • soy flour
  • beans
  • citrus fruits

When Inositol is added to their diet again, a new and healthy coat of hair growth.

3] Sulfur: Sulfur is often referred to as one of the building blocks of hair, with good reason. Our hair is comprised of a durable protein called keratin, which is high in sulfur content.

Some Sulfur rich foods include:

  • Finger millet
  • Bajra
  • barely
  • moth beans
  • lotus stem, dry
  • Brussels sprouts
  • fenugreek leaves
  • drumstick leaves
  • celery leaves
  • jackfruit, ripe
  • pineapples
  • peaches
  • tomatoes
  • eggs
  • liver
  • banana

4]Protein: Your hair is made up of protein. Hence, it goes without saying that protein is one of the most important nutrients for hair growth. Protein strengthens your hair follicles.

Some Protein rich foods include:

  • Eggs
  • Milk
  • Paneer
  • Sprouts
  • Hemp
  • Nut milk and nut butter
  • Quinoa
  • Lentils
  • Beans
  • Fish
  • Lean chicken
  • Greek yogurt

5] Omega-3: Omega-3 fatty acids are known to add a silky shine to your hair. Omega-3 fatty acids are responsible for a healthy cell membrane, which facilitates efficient transfer of nutrition to all parts of the body, including the hair.

Some Omega-3 rich foods include:

  • Mackerel
  • Salmon
  • Cod liver oil
  • Herring
  • Oysters
  • Sardines
  • Flax seeds/Oil
  • Chia seeds
  • Walnuts
  • Soybean/oil
  • Pumpkin seeds

6] Iron: Iron increases the tensile strength of the hair shaft and promotes hair growth. Without iron, your hair can become thin, dull, and dry.

Some Iron rich foods include:

  • Red meat
  • Poultry
  • Eggs
  • Spinach
  • Raisins
  • Apricots

7] Zinc: Zinc helps maintain hormonal balance and hence reduces hair fall and graying.

Some Zinc rich foods include:

  • Oysters
  • Nuts
  • Eggs
  • Chickpeas
  • Sweet potatoes
  • Spinach

8] Magnesium: Magnesium promotes follicle health, which results in healthy hair growth.

Some Magnesium rich foods include:

  • Nuts
  • Salmon
  • Seeds
  • Wild rice

B-complex vitamins, minerals and amino acids in diet help encourage growth of new hair and aid hair growth. This helps build strong, thick and lustrous hair.

Regular intake may boost supply of oxygen to hair follicles. It may benefit hair texture and stimulate growth of new hair.

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