Hair can always be made to look shinier and more beautiful on the outside with any of the specialty hair care products that are available today in the market. But beware! All those advertised antioxidants and nutrients are just for the outside and are going to get washed off soon. Well, if it is all about having a healthier scalp, a thicker hair growth, and less hair fall, the problem has to be tackled from the inside. The key is our daily diet. A gorgeous and luxurious mane of hair is possible for anyone having a balanced diet with the right kind of nutrients that support growth and maintenance of healthy hair.
It is widely known that the right amount of proteins, carbohydrates, vitamins and minerals consumed through food do the job well. The body does not, however, achieve nutritional sufficiency through diet alone due to many reasons and thus it is a good idea to bridge the gap with some high-quality supplements. Having too much or too little of any of these can show up as problems in hair growth. What you eat will surely affect only the new hair that is going to come out. Which means you will have to wait for results!
Proteins form the basic building blocks of healthy cells in the body and hair is no different. It nourishes the hair while still inside the scalp and makes for a healthier hair shaft. Low protein levels pave the way for brittle and weak hair. Meats, low-fat dairy products, etc., are good sources of protein.
Iron and Vitamin C
Some scientific studies have suggested that deficiency of iron can lead to baldness. Compensating for iron deficiency in the body helps in hair growth. Green leafy vegetables, beans, whole grains, lean red meat, etc., are good sources of iron. Vitamin C helps the body absorb iron, so make sure there is enough vitamin C in your diet as well. Broccoli, citrus fruits, leafy greens, guavas, gooseberries, strawberries are all good sources of vitamin C.
Zinc is a mineral that affects levels of androgens in the human body. These in turn are responsible for the hormones that control hair growth in humans. Good sources of zinc include nuts and oysters. Presence of sufficient levels of zinc in the body is known to reduce hair fall.
Essential Fatty Acids
Low levels of essential fatty acids in the body cause a dry scalp and dull hair. Omega-3 fatty acids are available in fish like salmon and herring and in flaxseed and walnuts. Flaxseed shells also contain compounds called lignans which reduce shedding of hair. It pays to incorporate these whole grains into your daily diet for a healthy mane.
Biotin is a water soluble B-complex vitamin that helps hair to grow thicker in addition to keeping he nails healthy. Brown rice, lentils, nuts and eggs are sources of biotin. The B complex vitamins are important to maintain healthy hair.
Some other minerals that are important for hair growth are magnesium, potassium, sulfur, phosphorus and iodine. Sulfur supports effective utilization of B vitamins and is therefore very important. Iodine keeps the thyroid gland healthy. Iodine deficiency is known to cause many problems with hair growth.
Ensure that you take good quality supplements made from natural ingredients for your vitamin and mineral requirement. Such supplements provide higher bio-availability of the micronutrients.
Some important do’s and dont’s:
Avoid regular consumption of overcooked and refined foods. Include fresh/raw food into your daily diet.
Cut off smoking and reduce/stop alcohol consumption.
Reduce consumption of coffee.
Consume food made of whole grain.
Thus, a healthy diet builds healthy cells both inside and outside the body.