Healthy diet and healthy body results in beautiful, shiny and lustrous hair. However, nutritional deficiencies can bring about problems such as dryness, dandruff, brittleness and hair loss. Actually there are certain foods which help to make your hair strong and healthy. Furthermore, hair is made up of protein and according to experts food rich in protein should form an important part of your diet.
To maximize hair growth you should eat right, get plenty of sleep, exercise regularly and reduce stress. By including healthy food in your daily diet will make a definite difference to your hair.
Hair care is very important, if proper care is not taken then it affects hair growth and results in hair dryness, thinning and hair loss. If the hair loss is in excess, then there is a chance for a person to become bald. Hair transplantation has helped many people to get over baldness.
Approximately 55% to 60% of your daily calories should be generated from carbohydrates. They are an important source of energy and aids in the growth of body tissues and hair. Therefore it is necessary to consume complex carbohydrates such as whole grains, brown rice, fruits and vegetables instead of white flour and sugar. Food rich in carbohydrate are good source of B complex vitamins which are essential for healthy hair.
Your daily calories should include about 20% of protein as they are considered to be the building block of the hair. It provides strength to the hair shaft and also reduces hair fall by breakage. Protein deficiency over a long period can lead to severe hair fall and also affect the quality and texture of your hair.
Protein is available in high quantity in food like milk, curd, cheese, tofu, soy, beans, oilseeds, pulses and nuts.
Even fatty acids are necessary for healthy hair as it helps to improve the texture of the hair and reduces the dryness and brittleness of the hair.
You can find the necessary fatty acids in food such as legumes, whole grains, flaxseed oil, vegetable oils, oil seeds, fresh nuts, spirulina and pumpkin seeds. Around 15 to 20% of your daily calories should be generated from these sources.
Vitamin A is vital for healthy scalp and hair. You can find beta-carotene in sweet potatoes, yellow and green vegetables, broccoli, fruits and apricots.
Vitamin E maximizes oxygen intake and also improves circulation, due to which the hair growth improves. By consuming food such as rice bran, legumes, dark green vegetables, whole grains, avocados and nuts you can increase the intake of vitamin E.
Vitamin K helps in maintaining healthy hair and you can consume foods like figs, lettuce, cabbage, rye, dairy products, wheat, oatmeal, dark leafy vegetables and broccoli as they are rich in this vitamin.
To guarantee that your hair remains healthy and is free from slit ends, you should consume foods which are rich in different types of B vitamins. Food sources of vitamin B are beans, whole grains, lentils, tomatoes, vegetables and fruits, especially citrus fruits.
Also biotin deficiency can cause hair loss. Therefore you should consume food that are high in biotin like lentils, cracked wheat, green peas, oats, walnuts, sunflower seeds, soya beans and brown rice.
Lack of B complex vitamins can result in dandruff, gray hair, poor hair growth and also greasy hair.
This vitamin is necessary for hair growth, hair color and good circulation. Good amount of vitamin C ensures that your hair strand is supple, strong and does not split. It is a crucial antioxidant that supports cell and tissue repair and improves the immune system.
You can consume food which is rich in vitamin C such as vegetables like tomatoes, cucumbers, green leafy vegetables, cauliflower, red peppers and all citrus fruits like lemon, lime, oranges and berries.
Iron assists in carrying oxygen to the hair. Hence without sufficient amount of iron the hair follicles are deprived of oxygen. Having food such as whole grains, dark leafy vegetables and garden cress seeds can increase your iron levels.
This mineral is necessary for hair growth. Incorporate foods like green leafy vegetables, pulses, whole grains, nuts, fruits and dairy products to your diet.
Potassium helps in transfer of nutrients through cell membranes and is also important for hormone secretion. Banana is the best source of potassium and it is also found in pulses and dairy products.
Zinc is necessary to build hair protein and also helps maintain good hair condition. In addition, it also boosts hair growth by enhancing immunity. Hair loss and poor hair growth can be contributed to zinc deficiency. Sources rich in zinc are mushrooms, pumpkin seeds, whole grains, spinach, legumes and sunflower seeds.
Water is necessary to expel all chemical wastes, toxins, and other pollutants from your body. Water makes the hair supple and also keeps it shiny and silky. You should drink plenty of water to keep yourself hydrated.
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