Health Coach and Nutritionist Preety Tyagi enlists foods you must eat to boost your hair health.
Has your hair lost its entire luster? Do you often find more hair in shower?
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 gene 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
During lockdown, one can take extra care of their hair and skin by eating the right foods and nourishing their bodies well.
- For Boosting length …
Protiens are the Building Blocks
Hair is made up of protein. So, to maintain a good hair length, one must consume good amount of high quality protein daily. 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.
- For Enhancing volume
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 supplement 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.
- Increasing luster
Omega-3 fatty acids: Makes Hair Glossy
Omega 3 fatty acids provide the hydration for hair and scalp. The cells present on scalp also contain omega 3 fatty acid. 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.
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.
- Controlling frizz and prevent hair breakage
Power Up with Iron
Iron is another very important mineral which helps in maintaining a good hair health by avoiding hair breakage and preventing fizziness. 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.
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 good source of vitamin C and should be included in diet to ensure proper hair health.
- Adding smoothness
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 skin care products, it’s a crucial nutrient for healthy hair. It helps in building and repairing hair tissue and in protecting hair from sun damage. Nuts, Olive Oil, Avocado, Sunflower Oil etc. can be taken to meet the daily requirement of Vitamin E.
Along with the above-mentioned foods, adequate water intake, avoiding junk and oily foods, 6-7 hours regular sleep, stress free life style can help in maintaining a good hair health.