A long, healthy and lustrous mane is everyone’s dream, but not all can achieve it.
Some people are born with good hair, while few others follow a proper hair care regimen that over a period leads to healthy hair. Environmental factors and lifestyle changes make even good hair fall.
It is very important to maintain a healthy scalp and the key factor is to pay attention to your diet. Each strand is made up of cells and a protein called keratin and they need to be replenished continuously with essential nutrients for long, stronger hair.
Here are 5 top foods that contribute greatly to healthy hair.
Protein Rich Foods
Your hair is made up of a protein called keratin, so it is very important to nourish your hair with a good source of protein foods. Proteins are the building blocks of hair follicles, so choose healthy protein sources such as eggs, milk, legumes, lean meat, and nuts to be part of your regular regimen for optimal hair growth.
Dark Green Leafy Vegetables To Boost Iron
Green leafy vegetables are loaded with a good source of iron which is essential for healthy hair growth. Iron deficiency is one of the prime causes of hair loss. Iron deficiency depletes oxygen and nutrients transport to hair roots and follicles which inhibits hair growth and makes your stands frail. Include green leafy vegetables like spinach, amaranth, and moringa leaves piled up with nutrients like folate, iron, and vitamins A and C all in your diet for improving hair health.
Citrus Fruits
Vitamin C plays a vital role in iron absorption, so it is important to add a good source of citrus fruits such as orange, lemon, sweet lime, and amla to get your daily dose of vitamin. Vitamin C is also needed for collagen production, which provides nutrients to the hair shafts making it grow fast and strong.
Nuts and Omega 3 Fatty Acids
Omega-3 fatty acids are essential fats that play a crucial role in replenishing and strengthening hair follicles. It is vital to get them from your diet as the body does not produce on its own. Almonds, walnuts, and flaxseeds are super rich in omega-3 fatty acids, so munch on these nuts to make your hair grow strong and lustrous.
Boost Your Vitamin A and E Rich Foods
Vitamin A plays a crucial role in cell growth that helps the scalp in the secretion of sebum oil for stronger roots. Adding carrots, papaya, mangoes, and oranges will help to boost your Vitamin A. In addition, Vitamin E is potent in improving blood circulation, maintaining oil and pH balance that strengthens the follicles and enhances hair growth. Avocado, sunflower seeds, spinach, peanuts and hazelnuts are good sources of Vitamin E.
Additional Foods
Guava
Guava is an abundant source of vitamin C content, which safeguards the hair from breakage. A cup of guava offers 377 mg of vitamin C, which is four times more than the daily recommended intake of vitamin C.
Soybeans
Soybeans are abundant sources of vitamin B2, magnesium and iron. This plant-based protein impedes the synthesis of dihydrotestosterone, which can contribute to hair damage. Apart from this, soybean contains ample reserves of omega-3 fatty acids, manganese and vitamins, which makes the mane look shiner, stronger and suppler.
Avocados
Avocados imbued with vitamin E shield the hair follicles from oxidative damage and improve blood circulation of the hair cells thereby enhancing hair growth. It also contains potassium, vitamin B and folic acid that add volume to the mane avert clogging of hair follicles and maintain strong and healthy hair.
Cinnamon
This humble spice can do magic for your hair. It not only promotes hair growth but also enhances the texture and appearance of the mane. The richness of polyphenols in cinnamon acts as powerful antioxidants and antimicrobial agents that protect the scalp from infections and dandruff. Remember that using a concentrated form of cinnamon oil can cause allergies.
Hair Care Do’sWe all know that eating nutritious and wholesome food supports healthy growth of hair, while it is also essential to follow a proper hair care routine to preserve the health of the scalp and prevent hair fall. Here are some simple tips that can help you maintain your hair healthy.
Wash Hair Regularly
Rinse your hair regularly to safeguard the scalp from dirt, impurities and excess oil. The frequency depends upon your hair type, if you have dry hair, wash twice a week. If you have an oily scalp washing on an alternate day can greatly help.
Use Mild Shampoo
Choose a mild shampoo and dilute 1-2 pumps of shampoo in half a mug of water, then use that to wash your hair. The fact is shampoo strips your hair of natural oils, making it dry. Gently massage your scalp and hair with your fingers in a circular motion while shampooing to avoid tangling and damage.
Condition Rightly
A good conditioner shields the hair from environmental pollutants and heat styling. Remember to apply the conditioner from mid-length to the tip of the hair and not on your scalp. Make sure to rinse it off well after 5-10 minutes.
Oil Hair Properly
Oiling and massaging hair stimulates blood circulation in the scalp, nourishes the hair and adds shine. It also locks moisture, promotes hair growth and repairs split ends. Choose from a wide range of natural oils like coconut oil, almond oil, olive oil, and castor oil to name a few.
Pro Tip:
A warm hot oil champi once in a while makes your hair grow stronger and thicker. It also bestows hair with vital nutrients.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Let Food be Thy Medicine”: Value of Nutritional Treatment for Hair Loss
Ralph M Trüeb 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC8647708/
Diet and hair loss: effects of nutrient deficiency and supplement use
Emily L Guo 1, Rajani Katta
https://pmc.ncbi.nlm.nih.gov/articles/PMC5315033/
