If your answer to these questions is a “yes”, then it is the time to be caring about your hair. The secret to good hair health does not lie in our shampoo – it remains hidden in our genes and diet. Some people are born with extremely beautiful skin and hair whereas others need to follow a proper diet and healthcare regime to achieve that.
There are different phases of life where we face the trouble of hair loss. It can happen due to different reasons. The main contributing factors for hair loss include –
• Genetic Factors
• Hormonal Imbalance During Pregnancy or Menopause
• Protein Deficiency
• Chemo Therapy
• Alopecia Areata
To maintain a good hair health one must maintain a good balance of the following nutrients in the diet-
Proteins are the Building Blocks
Hair is made up of protein. So to maintain a good hair health one must consume good amount of high-quality protein on a daily basis. Intake of 1 g/kg body weight protein regularly can ensure a good hair health. Protein deficiency can make hair dry and brittle leading to excessive hair fall and baldness. Try to incorporate good amount of milk, egg white, chicken, fish, curd, nuts, pulses, sprout, in your daily diet to meet the daily protein requirement.
Power Up with Iron
Iron is another very important mineral which helps in maintaining a good hair health. Iron, in the form of hemoglobin, carries oxygen and nutrient-rich blood to the hair follicle and helps in their nourishment. Its deficiency leads to anemia which is a major cause for hair loss. Try incorporating seafood like clams or chicken, red meat, mutton or sheep liver, dates, spinach, beetroot, apples, soybeans, broccoli etc in your diet to meet the daily iron requirement.
Omega-3 fatty acids: Makes Hair Glossy
Omega 3 fatty acids provide the hydration for hair and scalp. The cells present on the scalp also contain omega 3 fatty acids. It helps in maintaining the glossy texture of hair, and gives a shiny look. It is very important to add more omega 3 fatty acids in your diet. Incorporation of oily fish like mackerel, Indian salmon, trout etc along with flaxseeds, avocados, pumpkin seeds and walnuts can help in meeting your daily requirement for this nutrient.
Biotin: The Most Underrated Vitamin
Biotin is responsible for hair growth and increasing the volume of hair. Its deficiency can lead to discoloration or thinning of hair. Biotin is often an ingredient in oral hair growth supplements or even shampoos to nourish hair and prevent them from looking brittle or dull. Whole grain cereals, liver, egg yolk, soya bean, cranberries, raspberries yeast etc should be taken to maintain the intake of biotin.
Vitamin C: Citric Acid is Good
Vitamin C plays a very crucial role when it comes to maintaining hair health. It helps in better absorption of Iron and along with protein, it helps in forming the building blocks for hair. Amla, citrus fruits, papaya, guava, raw green leafy veggies are a good sources of vitamin C and should be included in the diet to ensure proper hair health.
Vitamin E: Pick Those Soft gel
Vitamin E is a quintessential nutrient when it comes to skin and hair care. A base ingredient included in a range of hair and skincare products, it’s a crucial nutrient for healthy hair. It helps in building and repairing hair tissue and also in protecting hair from sun damage. Nuts, Olive Oil, Avocado, Sunflower Oil etc can be taken to meet the daily requirement of Vitamin E.
Vitamin A: Shine on Factor
Sebum, which is a natural scalp conditioner needs vitamin A for its production. Sebum helps in maintaining the natural luster of hair. In vitamin A deficiency hair becomes dull and dry. Orange and yellow colored vegetables are rich in beta-carotene which is a precursor of vitamin A. Foods like – carrots, sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce, egg yolk, milk, butter can help in meeting daily vitamin A requirement.
Along with the above-mentioned foods, adequate water intake, avoiding junk and oily foods, 6-7 hours of regular sleep, a stress-free lifestyle can help in maintaining good hair health.
Written By - Preety Tyagi
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