Essential nutrients required for healthy hair
Want celebrity-like hair? Here are the five essential nutrients you need for healthy hair
Regardless of age, gender, or any other distinction, good hair is everyone’s priority. Since early times, people have been practicing healthy steps for good hair care. Time has changed and so have methods but the consciousness hasn’t. From oiling hair to conditioning, people try hands on everything for celebrity-like hair but often forget that diet plays the most important role in their nourishment. So here are the five essential nutrients that your body requires for healthy hair: -
The Vitamins (A to E) — All cells need vitamin and hair cells are no different. A healthy vitamin diet includes all vitamin A, C, D, E, and K, as well as the B-complex group. It is important to consume enough vitamins because their deficiency can lead to hair loss (among other issues). Research shows that Vitamin D and E are particularly good for hair growth.
Good sources of vitamins are — milk, sweet potatoes, carrots, pumpkins, spinach, whole grains, almonds, meat, fish, seafood and dark, leafy greens, peppers, guavas, and citrus fruits, mushrooms, cod liver oil, sunflower seeds, almonds, spinach, avocados, among others.
Iron — Iron deficiency in the body leads to hair loss, so naturally, iron is an extremely important mineral required for healthy hair. This mineral helps the red blood cells in carrying oxygen to cells. Lack of iron causes anemia and when iron level fall in the body, the nutrient supply to the follicle (a gland) gets hindered.
Iron is found in both animal foods and green leaves. Major sources of iron are — beef, chicken liver, clams, oysters, ham, veal, lentils, legumes, beans, peas, nuts, seeds, green vegetables, tomatoes, potatoes, mushrooms, palm hearts, fruits, whole grains, coconut milk, dark chocolate, and others.
Zinc —Dermatologists always recommend zinc supplements for healthy hair growth because lack of zinc content in the body can lead to deterioration of the protein structure that makes up the hair follicle. Not just this, good amount of zinc in the body also helps in keeping the hormone level balanced. Not to forget, zinc also helps eliminate hair dandruff. This mineral also reduces the chances of your hair turning grey. Good sources of zinc are — oysters, eggs, nuts, chickpeas, sweet potatoes, and spinach, among others.
Protein — Like every other organ of your body, your hair also need protein. A healthy growth of hair greatly depends on the amount of your protein intake because hair are almost entirely made up of Keratin, a type of protein. This Keratin is absorbed by layers of cells, called hair cuticle. Lack of protein in the diet promotes hair loss.
Good amount of protein is found in eggs, almonds, chicken breasts, oats, cottage cheese, Greek yogurt, milk, broccoli, lean beef, tuna fish, lentils, pumpkin seeds, turkey breasts, sprouts, peanuts, among others.
Omega 3 — This nutrient has a multi-faceted role in hair care. Omega 3 triggers hair growth, boosts hair strength, and nourishes hair follicles by preventing inflammation. Some experts also believe that Omega 3 reduces hair thinning symptoms.
Good sources of Omega 3 are — cod liver oil, oysters, fish, flax seeds, chia seeds, walnuts, soybeans, sprouts, dairy products, among others.
Here is a bonus tip for preventing hair loss — Don’t take stress. This may sound cliché but there is a scientific connection between stress and hair loss. Studies have revealed that extra amount of hormones are released in your body when you are in stress and this hinders hair growth. It has even been found out that hair start to grow back once your stress levels are back to normal. So, eat healthy and avoid stress. Your hair will thank you.
