FOODS FOR HEALTHY HAIR

Long, strong and shiny and bouncy hair is a dream of everyone but it is very difficult to fulfill it. It is very important to keep your scalp healthy and clean always. Many types of hair like one can have frizzy, dry, smooth or silky hair. This show basically you’re inside health. Each piece of hair is made up of cells that contain a strong protein called keratin. It needs regular nourishment with minerals and vitamins so you have long and strong hair. A balanced diet which is rich in proteins will help to grow your hair faster and stronger. We have divided the food category into following types:

CLASSIFICATION OF FOOD

•         Food to prevent hair loss.
•         Food required for hair growth.
•         Food to make shiny hair.
•         Food to prevent split ends and dandruff.

Food to prevent hair loss

Hair loss is a very big problem facing most of the people nowadays. Today’s routine and incomplete diet and use of toxic products is the root cause of hair loss.  Hair mainly made up of 95% of protein so any deficiency of protein in your diet will start the problem of hair loss. Many medicines and shampoos are available to cure this problem but fail to do so. And when hair starts falling we felt panic, distress, and depression. Instead of doing this we have to concentrate on our protein intake and plan the diet according to it that we should incorporate more protein in our food intake. Some of the main ingredients we can add to our food list are:

Tofu

Tofu is a soy-based food and it is one of the best sources of iron. Sometimes Iron deficiency also one of the causes of hair loss. So if you are suffering from it you must take minimum 18 mg iron in a day and one cup of tofu provides you 6.7 mg iron.

Beans

Sprouted beans contain silica, and it is an important nutrient to prevent hair loss. Silica is used to absorb vitamins and minerals in the body. Even if you are eating lots of vitamins without consuming silica then the results are not satisfactory. Basically, to form new cells hair needs nutrients. It can easily found in the skin of cucumbers, potatoes, and red and green peppers.

Coriander

Coriander is the best source to prevent hair fall. Coriander helps to remove the toxic metals from the body. These toxic metals block the nutrients flow to the scalp. This gain leads hair loss and dryness of hair.

Cottage Cheese

Dairy products like; milk, butter, cheese, paneer are a great source of calcium, protein. You should include cottage cheese in your diet. You can have it any form. If you do not like the bland taste of cottage cheese or paneer, you can add it to your gravy also.This will definitely be going to add taste to your paneer.

For Non-vegetarian some more options are available like:

Red Meat

Red Meat is also one of the great sources of Iron. It is a known fact that Iron allows other nutrients to get easily absorbed by hair follicles, so that, hair is in good health. Red Meat also contains Sulphur which is useful for new hair growth through increase blood circulation in the scalp.    

Eggs

Eggs play a vital role in hair growth. An egg is a great source of protein. Hair is 95% made up of Keratin and protein. So, rich protein diet including egg will promote a great hair growth. Egg not only contains protein it also contains vital vitamin B 12 which deeply penetrates into the root of the hair and nourishes it. Egg also contains zinc, sulfur, selenium, and iron. Iron plays a crucial role in hair growth. Iron also carry oxygen to hair follicles and let remove all the blockages. Egg contains natural protein and protein helps in the building block of hair.

Oysters

Oysters are the rich source of zinc, iron, and protein. As everyone knows that healthy hair needs a healthy diet. One should include Oysters in their diet. It contains lots of protein which is enough to fulfill the need of protein of the hair.

Salmon

Salmon fish is a good source of vitamin D and omega 3 fatty acids. Salmon is also a rich source of vitamin B12 and iron. Our body is unable to fatty acids on its own. About 3% of our hairstreak is made up of these fatty acids. It is useful for the scalp to keep it hydrated. These Nutrients prevent hair loss and maintain the scalp moisture and remove the dryness of hair

Food required for hair growth

After concentrating on preventing hair loss now we should focus on how we can plan our diet for hair growth. There are some foods that work as a fuel for hair growth with the help of vitamins, minerals, and other important nutrients. That not only help us in hair growth our whole body will get benefit from it also. Some of them are:

Asparagus

Asparagus is a rich source of folic acid. It helps to absorb more proteins and makes the hair grow faster. It also contains vitamins A and C and folic acid. It is also a source of fibre and iron. A bowl of asparagus in a day will help in growing thicker and shiny hair.

Flax Seeds

Flax seeds are a great source of iron and omega-3s which support scalp health and increase hair growth. You can use as per your need.

Oats

Oats are extremely useful to maintain the natural color of the hair. It helps in creating melanin and also used to prevent hair loss. It contains potassium, phosphorus, magnesium, and iron which enhance hair growth.

Dry fruits and Nuts

Dry fruits and nuts are the best sources of iron, sulfur, and biotin which actually need for hair growth. They are also rich in vitamin E which enhances the blood circulation on the scalp Almonds and walnuts have protein, iron, and vitamin E all of which are very important for hair growth Walnuts have contains a great amount of omega3 fatty acids which is very useful in maintaining the health of hair follicles. Dates and figs are contained iron content that helps in hair growth.

Green Vegetables

Yes Of course!!! Green leafy vegetables are the superfood for good hair. These are the great source of vitamin A and C and also rich in iron and selenium. These vitamins help to produce sebum, which conditions the hair and help in hair growth. Eat raw spinach if possible. The iron, beta-carotene, and Vitamin C available in spinach help to maintain hair follicles healthy and scalp hydrated. Drink carrot juice regularly for quick hair growth.

Milk

It is a great source of protein and calcium. These are play an important role in building block for hair growth. Because Milk is a great source of calcium and iron, so it is ideal for hair growth food. The richness of these nutrients not only reflects on bones but also on our hair too. It helps in preventing hair loss as well as promoting hair growth. A full glass of cow’s pure milk must be included in your diet for a healthy and shiny hair.

Sprouts

Sprout is also a great source of the healthy hair. It really works great in hair growth. Especially Mung Beans, peas, green gram does not help only in hair growth but it also prevents hair fall. You can easily make sprout at home. You have to soak the beans in an airtight container for 5 to 6 hrs after that remove all the water from the container and again close that box, put it in a dark place. In the next day, sprouts are ready to eat. Sprouts intake in the morning time is very healthy for hair as well as for your body. It is a superfood for the whole body. It has a great nutrient value. It also contains rich protein which is very useful for healthy skin and shiny hair.

Soya Bean

Soya Bean is very rich in protein which is required for hair growth. It contains 40% of proteins and good quality of fats which nourishes the whole body as well as hair. It helps in fast growth of hair and prevents hair fall.  

Biotin from Whole Grains  

Biotin, which is required for cell proliferation, plays a vital role in producing amino acid which helps in growth of hair. Whole grain is the major source of Biotin and also iron, vitamin B, and zinc. These all are very important in hair growth as also prevent hair fall.

For Nonvegetarian

If you can comfortable with Nonveg then you can try chicken because chicken contains high protein including zinc, vitamin B and iron which helps in keeping the hair strands thick and strong. Protein is an essential ingredient to keep the hair smooth, silky and strong.

Food to make shiny hair

Amino Acid, Omega 3 fatty acid, zinc these are the main ingredients which help to make your hair shiny and smooth. Vitamin E and Vitamin C make the skin as well as your hair vibrant and help to add a bounce to your hair. Following are the list of foods which can make your hair shiny and healthy.   

Citrus Foods

Citrus food is the main source of Vitamin C. Lemon, Oranges are the key ingredients of Vitamin C. Lemon water, Orange juice can make your skin shiny and it also completes the need of water in your body. If water balance is perfect in your body then Oxygen supply is regular and blood circulation is also very good. It helps in proper nourishment to hair strands. Vitamin C is basically required for the production of collagen that is very useful to connect capillaries to hair shafts for proper supply of nutrients that is necessary for hair growth.   

Legumes

Legumes are also very rich in protein that is required for hair growth. Kidney beans, Peanuts, Chickpeas are contained lot of natural oil that gives a smooth moisturization to skin and hair also. Proper moisturization of scalp makes the hair shiny and smooth.  Legumes especially Kidney beans are very useful for healthy hair. It is a great source of iron and very rich protein diet. It prevents hair fall and makes the hair stronger, shinier and smoother. Regular use of legumes can also make your skin shiny. ·       

Broccoli

Broccoli is the source of Vitamin A. It is also a great source of Vitamin C as compared to Oranges. Vitamin A is required to produce Sebum that is used for conditioning the hair. It is a natural conditioner that helps in increase shining in hair. It also improves blood circulation of the scalp to keep it healthy.  

Mango

Mango is the source of Vitamin E. It also contains huge amounts of beta-carotene which helps in improving proper circulation by enhancing oxygen supply to the whole body as well as to the scalp. Vitamin E and Beta Carotene play a vital role in making the hair shiny and smooth.

Tomato

Yes of course!! Tomato is the great source lycopene that is used to maintain the collagen of the whole body. It is an essential antioxidant. It is a great source of required protein that connects the cell capillaries. Which help in proper circulation to the scalp and maintain the shine and smoothness of hair.

Avocados

Avocados are also a very rich source of vitamin B and E. It makes the scalp healthy and stimulates the hair to grow very fast. It contains monounsaturated fats which moisturize the hair very effectively and make the hair shiny and healthy. You can add this ingredient to your salad plate. It also helps in maintaining oil and pH balance in your body which help in preventing hair fall.

Food to prevent split ends and dandruff

Health hair means Shiny, Bouncy, no split ends and also free from dandruff. This type of hair can be managed through proper balance of oil, protein, and multivitamins. It makes the hair healthy and protect against dandruff and split ends. Protein diets and moisturization of the scalp is the basic need to avoid dandruff and dry hair which is the main cause of split ends. So here are some ingredients which can help to make the hair healthy all the time.

Blueberry

It contains antioxidants that help in removing free radicals the is the main cause of split ends and hair discoloration. Regular intake of Blueberries in your diet helps to make your healthy and smooth. So that healthy and smooth hair avoid split ends and dandruff also.

Sweet Potatoes

Regular intake of sweet potatoes in your diet is the great source of beta-carotene. It is an antioxidant. It helps in producing natural oil in the scalp which makes the scalp as well as hair soft and smooth. It moisturizes the scalp all the time. Less dryness of hair prevents split ends and dandruff.

Walnuts

Walnut plays a vital role in creating essential oil. It is the only nut which has a sufficient amount of omega-3 fatty acid. It is also a very rich source of Biotin and Vitamin E which is very important to protect hair strands. Walnut contains copper minerals which keep the natural color of your hair.  

For Nonvegetarian  

Fish Oil

Regular use of Fish oil maintains natural skin oil and keep the scalp moisturized every time. It helps in preventing split ends and dandruff. Fish Oil now comes in a tablet form and it is easily available in the medical store.  You can take one tablet daily to maintain proper oil in your body.  

Water Intake

The last but not the least is Water. Regular and proper intake of Water will hydrate and moisturize the scalp which ensures a good blood circulation. It completes the need for the proper flow of oxygen that makes the hair cell healthy so that hair makes smooth. It regulates and hydrates the whole body and maintain the nutrients flow all over the body.

Using good food habits you can enjoy with beautiful bouncy, shiny and long hair. You can also use following tips to make your hair strong and healthy

• Apply honey to the scalp to make hair straight and smooth
• Apply Apple Cider Vinegar with water to make your hair shiny and bouncy
• Rinse with Lemon water to remove dryness of hair

Using some of these tips your hair will Shiny, healthy and long.