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Dietary Tips For Healthy Hair
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A healthy, long and thick hair is everyone's dreams. Healthy hair reflects your good health and confidence. So, for hair growth and healthy scalp, include healthy foodstuffs in your diet. But unfortunately, due to unhealthy diet and lack of nutrients, you start facing hair loss, hair-splitting, hair thinning, graying of hair, etc. A healthy diet can help your hair stay strong, smooth and shiny. Hair is made up of various strands and these strands contain keratin which needs to be constantly nourished with minerals and vitamins to make your hair long and strong.
Dietary Rich Sources for Hair Growth
Protein: Hair is made up of protein as discussed above. Therefore it is important to ensure that you have enough protein in your diet.
Best Source: Egg is one of the richest natural sources of protein as it contains Biotin that is beneficial for your hair growth. Include Legumes, chicken, soy and soy products as they are rich sources of protein.
Iron: Iron is an essential mineral which is required for hair cells. Hemoglobin is the compound of blood that carries oxygen for the growth and repairs of all body cells including the cells those makeup hair follicles. In fact, a deficiency of iron in the body may cause hair loss.
Sources: Spinach, Beetroot, Green leafy vegetable & chicken are good sources of iron.
Citrus Fruits: Body requires Vitamin C for iron absorption and for the production of collagen that makes capillaries that connect to the hair shaft thus, ensuring regular supply of nutrients and quick hair growth.
Best Sources: citrus fruits like Lemon, Oranges, Indian Gooseberry (Amla), Guava, etc. Pepper (capsicum) contains silicon which supports hair growth and it also has vitamin C and an antioxidant that strengthens the hair shaft and follicles, as well as prevents breakage. It may also protect from damaging impact of dihydrotestosterone (DHT).
Essential fatty acids- Especially omega-3 fatty acid plays a key role in the health of your skin, hair, so consume food which is rich in omega-3, every day. Nuts and Seeds have essential fatty acids. Omega-3 fatty acids nourish the hair and support thickening.
Best Sources: Almonds and walnuts have a high content of Omega-3 fatty acids. Flax seeds can be served in mid-meal as a healthy snack and can be used as salad dressing; adding it in your smoothies will supply the essential nutrients to your hair.
Rich in Vitamin A: Vitamin A is required for hair growth because cells of our body and hair need vitamin A for the growth. Vitamin A acts as an antioxidant; it acts as a safeguard for your hair follicles against damage caused by free radicals.
Best Sources: Carrots, Sweet potato, Broccoli, spinach, broccoli, cheese, mango, milk, and egg.
Salmon -This fish contains many nutrients for hair like vitamin D, protein, calcium and it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy and help in the maintenance of protein content in the body.
Yogurt: Benefits of yogurt are that it is the best medicine for treating your hair issues. Being rich in Vitamin B5 and calcium, it helps to take care of your hair. Other dairy products such as skimmed milk, cottage cheese, and low-fat cheese along with yogurt help improve the health of hair follicles. You can apply yogurt on scalp externally or consume it. It is beneficial for your hair growth.
The above-mentioned points are the Dietary Tips for Healthy Hair which will keep your follicles, scalp, hair strand and overall body in good health.
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