With an increasingly stressful urban lifestyle and all the growing pollution, it is very difficult to maintain a good hair nourishment routine. There can be many hair complications, and it can be challenging to give your hair good nourishment. Healthy hair should have a lustre to it. It should not break easily or fall more than usual, and should usually grow about 6 inches in a year or about 0.5 inches in a month.
If you think you need more nourishment for your hair, food is the best way out. Eating healthy helps your hair from the roots, while topical application products only make the top part of your hair shine. Add the following superfoods to your diet to ensure optimum nutrition for healthy hair growth:
One must include a variety of berries in their diet, including blueberries, strawberries, raspberries, and cranberries, as they are rich in antioxidants. It is recommended that you should take one cup of berries a day. Antioxidants protect your hair follicles from damage from free radicals. Free radicals are present everywhere inside your body and in the surroundings. They can damage your hair very harshly.
Vitamin C has a strong antioxidant property. It is used by your body to form collagen and for the absorption of iron into the blood. Consuming berries can help prevent brittle hair and split ends. Other berries, like gooseberries found in tropical regions, are also one major source of vitamin C.
Beta-carotene, a component for vitamin A formation, is present majorly in sweet potatoes. A medium-sized sweet potato contains four times the required dose of vitamin A. This food is especially recommended if you have a dry scalp with itching and dandruff issues. It will improve your hair growth rate, improve the thickness of each strand of hair, and prevent regression of hair follicles.
Nuts like almonds and walnuts are rich sources of vitamin E, vitamin B, zinc, and fatty acids. The deficiency of these nutrients can cause hair-fall. About one ounce of these tasty treats can suffice up to 37% of the daily recommended vitamin E dose for your body. It promotes hair growth with additional health benefits like the prevention of heart disease and inflammation reduction.
Sweet peppers are excellent sources of vitamin A and E, which are essential nutrients for healthy hair growth.
Spinach is rich in vitamin A, vitamin C, iron, and folate. These nutrients are needed for proper hair growth. Vitamin A helps in the oil production in your scalp, which is known as sebum. This keeps your scalp moisturised and your hair healthy. Eating one cup of spinach provides more than 50% of the daily recommended dose of vitamin A. Iron in spinach is present in very high quantities and helps repair and grow your hair.
Avocados are a healthy fat source that is tasty too. They are also an excellent source of vitamin E, which is responsible for hair growth. One medium-sized avocado will provide about 21% of the recommended daily vitamin E needs.
Vitamin E and vitamin C work in similar ways to suppress the harmful effects of free radicals. One study showed remarkable hair growth in a group of individuals with vitamin E supplements for 8 months. It also protects the skin, scalp, and nails from oxidative damage from free radicals.
Beans are a great source of plant-based protein. These are also high in zinc and help in hair growth, thickness, and repair.
Sunflower, chia, and flax seeds are high sources of vitamin E and omega-3-fatty acids. Eat these seeds regularly to improve your hair health.
Studies show that hair grows in the agan phase of the hair growth cycle. The longer the hair stays in the agan phase, the longer it grows. Soybeans are abundant in a compound called spermidine, which extends the agan phase duration in the hair cycle and promotes growth.
About a 100 gm serving of meat is essential to the required 9 mg protein requirement. Protein is an integral part of the hair, as keratin builds the structure of the hair. Red meat contains iron, which is easily absorbed and helps deliver oxygen all over the body, including your hair follicles. If you are facing hair loss, it is most likely that you have iron and protein deficiency, and meat can help you. However, if you are a vegetarian, you can get the same amount of proteins from plant-based and dairy sources. Lentils like masoor dal, seeds like bengal gram, rajma etc., soybeans, milk and other dairy products are rich sources of protein for vegetarians.
These are the most commonly known protein sources. Biotin is the protein present in eggs, which is vital for the formation of the base hair protein, keratin. It is not common to have biotin deficiency if you are on a balanced diet. However, it is always a good idea to have a higher intake of protein.
Other elements in the eggs, including selenium and zinc, also improve hair health. They help in the prevention of fungal dandruff in the scalp, thus protecting the hair roots. This makes eggs one of the easily available and best foods for hair health.
Fatty fish and Sea food:
Mackerel, salmon, and herring are common sources of high concentration of omega-3-fatty acids. Studies show that supplements of omega-3-fatty acids and omega-6-fatty acids, along with antioxidants, improve your hair health and promote growth. These can help, especially if you have thin hair or have noticed recent hair thinning due to certain chemicals and heat from hair irons, sun, etc.
Shrimps are high in vitamin B, vitamin D, zinc, and iron. Studies have shown hair loss occurs due to vitamin D3 deficiency.
Oysters are a great dietary source of zinc that is helpful for hair growth.
We must include a balanced diet and regular exercise in our daily routine. Make sure to take the daily recommendations and consult your dietician to make the recipes varied and enjoyable. Consider a routine purchase of kitchen items to plan your nutrition for yourself and your family.