Diet Plan for Healthy Hair
Protein plays an important role in the formation of hair because hair is made of a protein 'keratin'. Hair growth depends upon various factors such as genetic factors, hair care, diet, etc. Every woman longs for healthy, long and strong hair. Those who crave for healthy hair should remember that supply of all the essential nutrients to the body can only make your hair healthy and shiny. When it comes to glowing skin and shiny hair, feeding body cells from 'inside out' and not from 'outside in' is what matters the most. Let us take a look at what foods should be included in the healthy hair diet plan.
Diet for Healthy Hair
- Proteins: You may keep a list of high protein foods handy and include those foods in your diet. Lean cuts of meat, fish, eggs, cheese, beans (especially soybeans), lentils, and legumes like kidney beans provide protein, the building blocks of hair. It is not true that only a non vegetarian diet is helpful for hair growth. Vegetarian diet for healthy hair consists of a number of foods which help get thick hair.
- Vitamin A: If you supply enough Vitamin A to your body then you will never have to face the problem of dry hair. Fish, whole or skim milk, butter, orange colored vegetables like carrots which are good for healthy scalp, sweet potatoes, butternut squash, winter squash and dark green vegetables like broccoli, spinach, kale are some examples of vitamin A rich foods.
- Vitamin B: Vitamin B is one of the best vitamins for hair growth. Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cyanocobalamin (B12) are the most important vitamin B complex. Liver, kidney, yeast extract, nuts, brown rice, eggs, dairy products, whole grains, cereals, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, chicken, etc. contain vitamin B complex.
- Vitamin C: Vitamin C enhances the production of collagen which is required for healthy shiny hair. Deficiency of vitamin C can damage your hair and can result in split ends, breakage and increased hair loss. Citrus fruits like orange, lemon, grapefruit, cranberries, lime, melons, berries, pepper, dark green leafy vegetables, vegetables like curly kale, Brussels sprouts, potatoes, broccoli, tomatoes, cauliflower, etc. provide vitamin C.
- Vitamin E: Vitamin E is an invariable part of healthy hair diet as it enhances blood circulation in the scalp and promotes hair growth. It is one of the most essential hair vitamins. All green leafy vegetables, whole grains, vegetable oils, wheat germ, avocado, sweet potato, ginger, rapeseed oil, olive oil, hazelnuts, almonds are rich in vitamin E.
- Minerals: Foods containing minerals, especially iron and zinc are considered as the best foods for strong and healthy hair. Spinach, seafood, liver, eggs, meat contain ample iron while seafood (especially oysters, crab and shellfish), lean red meat, chicken, liver, eggs and nuts are packed with zinc. Iron, copper and zinc help avoid hair fall and color loss.
- Antioxidants: Zinc, selenium, Vitamin A, C and E are powerful antioxidants which prevent loss of hair and makes them strong. These help neutralize the effects of toxins on scalp and hair. All green leafy vegetables provide iron. Brazil nuts are rich in selenium. Foods containing zinc include dried fruits, crimini mushrooms, milk, vegetables like broccoli, sesame seeds, etc.
- Omega 3 Fatty Acid: Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that can condition your hair. They are also rich in zinc, as are cashews, pecans, and almonds. Fish like tuna, salmon, trout, prawns, oysters, sardines, herring mackerel and egg yolk are terrific sources of omega 3 essential fatty acids. Seeds like, flaxseed and nuts also contain high percentage of omega 3 essential fatty acid. Dried fruits like almonds and prunes are rich in omega 3 and vitamin E.
