Nourishment Of Your Hair

• Good hair oil alone does not ensure healthy hair. Right diet is necessary.

• Diet rich in omega-3s, proteins, vitamin B6, vitamin B12, and folic acid is a must for healthy hair.

• Minerals such as biotin, iron, magnesium, and zinc are also necessary for healthy hair.

• Proper intake of water also contributes to healthy hair.

Most people think that a good hair oil is enough to nourish the hair and keep them healthy. However, it is not true. Healthy diet is a must that one needs to keep his/her hair strong and shiny. What a person eats can also save him/her from baldness.

Following are the nutrients that are required for hair health:

1. Fatty Acids: Essential fatty acids, especially omega-3s are good for healthy skin, nails, and hair. The food items that are rich in omega-3s include both vegetarian food items and non-vegetarian food items. The non-veg items include mackerel, salmon, tuna, and other fatty fish. The oils carrying necessary nutrients include canola oil, Flaxseed oil. Chia seeds also carry omega-3s. Walnuts and cruciferous are also rich sources of omega-3s.

2. Vitamins: Soybeans, tofu, and vegetables such as broccoli, brussel sprouts, and cauliflower are also rich sources of omega-3s. Diet rich in Vitamins B6, B12, and folic acid also contributes to healthy hair. Bananas, potatoes (white as well as sweet), and spinach are rich sources for Vitamin B6. Dairy products, fish, meat, and poultry are rich sources of Vitamin B12. Various fruits (especially citrus fruits) are rich in folic acids. Among vegetables, tomatoes are a rich source of folic acids. Beans, whole-grain products, fortified-grain products, and lentils also have folic acids. Healthy hair also require protein. Therefore, protein-rich diet that people need to include in their meals comprises of lean meats such as fish and chicken. Other rich sources of protein include eggs and soy products are good sources. Consumption of Vitamin C aids the absorption of iron in body. Vitamin C also aids the formation of collagen. Collagen is a structural fiber that leads to the creation of the connective tissue in human body. Hair follicles require this tissue for optimal growth. Food items rich in Vitamin C include bell peppers, Brussels sprouts, kale, oranges, parsley, thyme, and strawberries. Vitamins and minerals positively contribute to cellular turnover. Vitamin A also contributes to good hair growth. Spinach is a rich source of Vitamin A as well as Vitamin C.

3. Minerals: 

   For healthy hair, zinc can not only strengthen hair follicles but also prevent hair loss. Zinc binds the proteins hair. Zinc also boosts protection of hair locks from dryness and dandruff. In non-veg food, crab, lobsters, and oysters, are rich in zinc content. Beef, lamb, and pork are some other sources of zinc. Vegetarians can derive zinc from peanuts, pine nuts, sunflower seeds, and cereals with whole grains as well as bran.

   Hair follicles receive oxygen for nourishment from the iron in the red blood cells of human body. That is why, one needs to keep the level of iron normal in his body. The iron-rich food items include clams, eggs, garbanzo beans, lean beef, oysters, soybeans, spinach, tuna, and tofu. Spinach is a rich source of minerals such as folate and iron.

4. Water: 

   Hair locks are made of protein and water. That is why they need to maintain their moisture to avoid dryness as dry hair locks break more. That is why, it is advisable to keep body hydrated by drinking lots of water every day. Eating water-rich vegetables and fruits also helps hydrate the body.

   To derive proper nutrition and keep your hair healthy, feel free to sign up with HelloDr meet nutritionists who can help you to plan your diet and ensure that food items featured in your diet chart will offer you right amount of fatty acids, vitamins, and minerals.