NUTRITION

The Secret To Healthy Hair Is On Your Plate

Whether you are looking to grow longer hair or want to undo the damage done by heat, colour, or styling products, it is important to maintain proper nutrition for your hair. Read on to find out what foods can change your hair game.

By SAHAJIYA HALDER

The Secret To Healthy Hair Is On Your Plate

Dealing with hair troubles can be annoying. While styling products can offer a temporary fix for a bad hair day, your hair needs adequate care and maintenance in the long term to ensure the continued health of those lustrous locks. Problems like hair fall, breakage and dullness can be persistent, but paying attention to your diet can help you achieve longer, stronger, better hair.

 

Foods Good For Your Hair

1. Eggs: Protein is very important for hair growth. Not only are eggs rich in protein, they are also chock-full of a B vitamin called biotin. Biotin is helpful in the production of keratin, a protein that makes up your hair and your nails. Moreover, eating eggs can supply you with a host of other important nutrients such as Vitamin A, Vitamin D, folate, zinc, and selenium, which all promote better hair. Egg yolk, which contains a lipid called lecithin that is said to help hair retain moisture and smoothness, has also been used in homemade hair masks for ages.

 

2. Avocado: The superfood status of avocado has long been established, with its great content of beneficial vitamins and minerals such as Vitamin K, Vitamin C, folate, as well as healthy fats. Avocados are especially rich in Vitamin E, which might help with your scalp health and promote hair growth. Have it in the form of delicious guacamole, or add it to your morning toast or salad.

 

3. Almonds and Sesame Seeds: Nuts such as almonds and walnuts, and super seeds like flax, pumpkin and sesame, can be excellent additions to your daily diet for a number of reasons, including maintaining that mane. They are full of protein and other nutrients such as Vitamin E, Vitamin B, fatty acids, copper and zinc, deficiencies of which can negatively affect your hair, according to a review of studies published in Dermatologic Clinics. Sprinkle some chopped-up nuts and seeds on top of your morning smoothie or cereal bowl for a nutrition boost.

 

4. Spinach: This leafy green is full of iron, Vitamin A, Vitamin C, and folate, which are all great for your hair. Vitamin A, in particular, helps in the production of sebum, an oily, waxy substance which moisturises your scalp and hair. According to a study published in the Journal of Korean Medical Science, iron can play a certain role in hair loss. Spinach, being a good source of plant-based iron, can help you with that. Add some to your salad or smoothie for an easy way to include it in your daily life.

 

5. Salmon and Other Fatty Fish: Fatty fish are rich in Omega-3 fatty acids, which can be extremely beneficial to the health of your hair. A study published in Journal of Cosmetic Dermatology showed that a 6-month supplementation with Omega-3 and Omega-6 fatty acids and antioxidants improved hair density and worked against hair loss. Fish like salmon, rohu, pomfret and hilsa can be amongst the best food for your hair, as they also contain things such as protein, Vitamin B, and Vitamin D, which can stimulate hair follicles.

Other foods to include in your diet for healthy hair: Fruits high in Vitamin C like tangerine, guava and orange, sweet potatoes, Greek yoghurt, legumes, lean meat and seafood.

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