Nutrients to be Included in the Diet for Healthy Hair

by Dov Waxman

Hair in particular gets effected by the stress and strains of the daily life, apart from that the type and the quality of the food also effects the hair. If there are no sufficient nutrients in the diet, hair will tend to lose its shine and bounce and become extremely dull and brittle. So to protect the hair from these effects one must consume a healthy diet and also indulge in regular exercise as it supplies enough blood to hair and keeps the hair healthy.

Following are the foods that provide sufficient nutrients for the hair to remain healthy:

Salmon:
Salmon contains omega 3 fatty acids which are essential to support scalp health and also contains vitamin B 12 and iron.

Beans:
Legumes like kidney beans and lentils should be included in the diet because they provides proteins, iron, zinc, and biotin which helps in hair growth.

Dark Green Vegetables:
Broccoli and Swiss chard are the excellent source of vitamins A and C with which body produces sebum which acts as natural conditioner for the hair.

Carrots:
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Poultry and Eggs:
Chickens and turkeys provides high quality proteins, iron which help the hair to be healthy. Eggs also provide proteins needed by the hair along with biotin and vitamin B 12.

Whole Grains:
Whole grains, including whole wheat bread and fortified whole grain are essential for maintaining hair because they provide zinc, iron, and B vitamins.

Nuts:
Brazil nuts contain selenium, which is an important mineral for the health of the scalp. Walnuts contain alpha linolenic acid, an omega 3 fatty acid. A zinc deficiency can lead to hair shedding so it is important to have nuts in the diet.

Low Fat Dairy Products:
Low fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth.

Taking an appropriate diet having all these items, will result in strong and healthier hair.

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