A Balanced diet is necessary not only to maintain a healthy body, but also to provide support for other important areas of our body like hair follicles. Like every other body part, even your hair needs nutritional attention from all aspects. The cells and processes that support strong and vibrant hair depend on a healthy balanced diet. Eating healthy doses of proteins and minerals makes your hair shining and thriving with a healthier scalp. A poor diet may make your hair go weak and it takes longer time to notice the changes in your hair unlike skin. Luckily we’ve got some best super foods to suggest when it comes to beauty.
There’s more to your hair than what you eat. No magic nutrient will work for your hair if you are habituated to smoking, and in case of other hormonal imbalances. Not having enough sleep may also affect your hair. So, finding out how to grow your hair longer in a natural way is difficult but isn’t impossible. Incorporating protein rich diet can get you desired hair you wished for. Try these super foods if you think your hair needs an extra boost than usual.
Greek Yogurt is a hair friendly protein that and is highly beneficial to your hair. Greek yogurt has the ability to repair skin cells and in the long run prevents aging of skin, nails and hair. Greek yogurt is a low- fat food product that contains hair strengthening vitamins like vitamin B5 and vitamin D.
Vitamin D is important for hair follicle cycling especially in the rainy and winter seasons. A bowl of yogurt, with pomegranate seeds chopped fresh and sprinkled all over would be the best diet. One serve of this is equivalent to one serving of meat. This yummy strengthening dish will not only boost your hair with major proteins but also fortify those tired muscles after a workout.
Omega 3 Fatty Acids is a true superstar when it comes to keep your hair healthy and strong. Our body does not produce these fatty acids on its own and they are essential in order to promote scalp health. Its deficiency leads to clogged pores and dandruff that results in stunted growth, shedding and poor circulation. You can find rich dose of omega 3 fatty acids in fresh salmon and also they are found in the cell membranes in the skin of your scalp and keep your scalp hydrated.
Proteins, Vitamin B-12 and iron are also included in salmon that would help in regenerating your cells. Other best alternatives for salmons include flaxseed oil, pumpkin seeds, and other fish like sardines, trout etc.
Quinoa is one of the most common ingredients in hair care products. Quinoa is a good source of zinc for perfect hair regrowth, and our body needs at least 15 to 30 mg of zinc every day. Apart from minerals, this whole grain product is filled with proteins and Vitamin E that help in strengthening your hair strands from inside. Vitamin E keeps your strands and scalp moisturized and helps in balancing your production of natural oils.
Quinoa is surely a super food that nourishes and gently cleanses your hair. Choose hydrolyzed quinoa protein and this type of formulation would help in forming a protective layer over the shaft, while it encourages sheen. Amino acids present in quinoa help in repairing the damaged hair shaft yielding a well- defined curl pattern.
Legumes such as kidney beans and lentils are the perfect solution if you are suffering from hair loss problems. Adding these foods to your diet will prevent hair loss and promote strong and healthy hair. Kidney beans are the good source of nutrients like iron, zinc, and biotin. A deficiency of biotin results in brittle hair and experts recommends consuming three or more cups of lentils or beans each week would reduce this problem.
They go well when you include them in soups, salads, and they can be used on topping on a fresh salad or can be mashed up with vegetables in a wrap. In general people will run to capsules if they find their hair losing its sheen and becoming dry. Instead it is good if you people opt for kidney beans, lentils and soybeans.
Mineral Zinc is adequately available in oysters, which help regulate the production of androgens that prevents hair loss. Oysters can boast a good level of protein and improves your dry, flaky scalp. An expert says hair is about 97 percent protein and without enough protein, our body can’t replace the hairs that natural shed every day.
Consuming 3 ounces of this diet would add a whopping of 493 percent of daily value. It also ensures that oil glands around the hair follicles are working properly. Omitting oysters many of them go for zinc supplements but experts suggest to eat foods in rich in zinc such as peanut butter, wheat germ, crab, cheese, lean – beef etc.,
Poultry is a great source of protein and it is an extraordinary protein diet when it comes to hair care. It contains most of the hair healthy minerals and vitamins like zinc, iron, Vitamin B that keeps your strands strong and plentiful. Chances are that hair becomes brittle and weak when you opt for low quality poultry which implies a low quality protein.
Foods rich in protein are the building blocks of your hair, so it is essential to include good quality protein in your diet. This everyday easily available diet enables our body to absorb iron and increase the likelihood of hair color.
Beta-carotene foods such as sweet potatoes, carrots, dark green lettuces, kale, butternut squash, asparagus, pumpkin is necessary for hair cell growth. The interesting phenomenon is that beta- carotene in these foods is converted to Vitamin A, and this Vitamin A is essential for all cell growth, including our hair. But at the same time too much of Vitamin A may lead to hair loss. Instead of opting for Vitamin A supplements it is better if you go for above mentioned foods to prevent hair loss.
Vitamin A is good for healthy scalp and it relieves you from dandruff. It is a very good nourishing agent for your hair and skin. Maintaining normal level of Vitamin A in your diet can benefit you with good results and if you choose to take a multivitamin, check the label to make sure that it supplies no more than 50 percent DV of vitamin A in the form of retinol.
Along with these natural protein rich foods including regular foods such as eggs, nuts, almonds, dark green vegetables, bell peppers, whole grains, strawberries and blueberries would also help in the growth of healthy bright long hair. Feel free to share your comments via comments section. Happy long and beautiful hair!
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.