Nourishing your hair from the inside requires some important nutrients like:
1. Protein: Proteins, also known as the building blocks of our body, are essential for the formation of the hair protein- Keratin. Every single strand of hair is made of Keratin! Hence it becomes so important to include proteins in our daily diet to take care of the structural stability of hair. If you are a non-vegetarian, include fish such as salmon (rawas), herring (bangda), rohu etc. which not only provide you with good quality protein, but also healthy fats. Also do not forget to include eggs, chicken, and meat to your diet for a good dose of protein. But what if you are a vegetarian? Well, you can still improve the protein quality of your diet by including dairy products like milk, curd, paneer etc. You can also cook foods with a combination of cereals and pulses e.g. Khichdi, Idli, Dosa etc. Pulses and beans are good sources of proteins for vegetarians. Lastly, nuts and seeds also help to up your protein intake!
Hair– the crowning glory! Be it a man or a woman, irrespective of the gender, hair plays an important role in improving one’s self-esteem and confidence. We end up trying so many remedies and quick fixes to improve the quality of our hair, but the fact is that unless we feed ourselves the correct nutrients that are required for the growth and maintenance of our hair, nothing externally applied can do good to them in the long run! Hence, nutrition becomes the most important factor in beautifying our tresses. Let us see which nutrients you need to include in your diet for healthy locks!
2. Biotin: This can also be called as the ‘Hair Vitamin’! Biotin or Vitamin B7 is available in foods such as eggs, fish such as salmon, meat, seeds, sweet potatoes, tender bamboo shoots (available in supplements), spinach and beans. Biotin supplements are also available, but consult a nutritionist or your doctor before consuming them.
3. Zinc, Selenium and Iron: Consume legumes, oysters, nuts for Zinc; whole grains, fish and garlic for Selenium and leafy greens, poha (rice flakes), sunflower seeds and garden cress seeds for Iron.
4. Omega– 3 fats: The best source of these healthy fats is Salmon fish, along with a good amount in walnuts, sesame seeds, sunflower seeds, flaxseeds, Sea Buckthorn oil etc. Make your tresses shine with a regular intake of these healthy fats!
5. B-complex Vitamins: Vitamin B6, Panthothenic acid (B5), Vitamin B12, Folic acid (B9) all play an important role in hair health, as they help in increasing blood circulation to the hair follicles thus making them stronger and reducing hairfall and thinning!
6. Water: The forgotten nutrient! Who thinks of water when we are discussing nutrients? Yes, that’s the problem. We underestimate the power of hydration when it comes to taking care of our skin and hair. Think about this- if you do not consume enough water on a daily basis, how would your skin and hair look? Stretchy skin? Dull, lifeless and dry hair? Yes, that’s the exact role of water- moisturizing, hydrating and nourishing the skin as well as the hair! Now go and drink a glass of water as you read this!
7. Vitamin E: This vitamin helps in increasing blood circulation to the scalp and thus promotes hair growth. Much on some almonds and sunflower seeds, and include wheatgrass, safflower oil, spinach and fruits such as avocados, mangoes and papayas for that daily dose of Vitamin E.
8. Vitamin A: Well, practically all cells require this vitamin for growth, thus making it an important nutrient for hair too, which is the fastest growing tissue in the human body. It makes your hair manageable and protects it from drying by secreting a substance called sebum, that moisturizes the scalp and keeps it healthy. Include dark green leafy vegetables like spinach, moringa leaves etc., yellow, orange and red colored fruits and veggies like tomatoes, red and yellow bell peppers, pumpkin, carrots, sweet potatoes, papaya etc. and dairy products and fish and eggs.
Do you see how easy it is to nourish your hair by eating right to make it look beautiful and lovely
from the outside? After all, “A healthy outside starts from a healthy inside!!”
Happy and healthy hair everyone!Z