Healthy hair want a complete and nutritive diet, balance diet makes hair healthy and shiny, if your diet do not includes nutritive substance in it, you can see it’s effect on your hair, hairs start falling.
Balanced diet for beautiful healthy hairs
To keep your hair healthy, beautiful and shiny you should have lot of fresh fruits, vegetables and protein rich diet. If you are in good health and physical condition it would automatically reflect on your skin as well as hair. Hence it is essential to have sufficient amount of protein, iron, vitamins and calcium etc. in your diet.
These nutrients can be easily found in following food items :
– Green vegetables
Apart from these food items you should also take at least 10 glasses of water which is equivalent to 2.5 liters and Fruit juices are beneficial too.
Here are a list of Nutrients and food items which can help you to prevent hair loss and make your hair healthier.
Vitamin A: Found in butter, carrot, tomato, fish oil, green leafy vegetables, milk etc.
Vitamin B: Found in milk, grains, wheat, soyabean, nuts, fish etc.
Vitamin C: Found in bananas, green leafy vegetables, chukander, green chili, lemon, orange ect.
Vitamin D: Found in fish liver oil, milk, egg etc, but sunlight is the biggest source of vitamin D.
Vitamin K: Found in sea food, fig, cauliflower, green vegetables, wheat flour, egg, etc.
Vitamin E: Vitamin E is required to nourish damaged hair and to prevent breakage. It aids the body’s ability to manufacture keratin within hair strands to reduce breakage. Found in ground nut, vegetable oil, pulses, green leafy vegetables etc.
So if a person is suffering from deficiency of vitamins he or she could develop white or gray hair at a very early age itself.
Although these vitamins are found in several food items following food items are highly rich in these vitamins :
– Whole-grain cereals especially Wheat Germ and Wheat Bran
– Royal jelly
Our daily food should be cooked and consumed in such a way that these vitamins are not destroyed in cooking which usually happens if cooked on high temperatures.
Calcium: Found in paneer, nuts, egg, milk, vegetables(root) etc.
Iodine: Found in Iodine salt, sea food etc.
Sulphur: Found in milk, flash, paneer and dairy products.
Minerals: Found in Nuts, whole grains, sea food, seeds, etc.
Protein is the building block of hair, so a diet for healthy hair should make up at least 20% of your daily calories. Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss.
Foods high in protein are soya, tofu, dairy products like milk, curd, paneer, cheese, nuts, oil seeds, beans and pulses.
Iron and zinc help hair follicles to grow. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption.
Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.
Walnuts contain very high levels of omega-3 fatty acids. They also contain important nutrients like biotin, vitamin E and copper. If you are deficient in biotin, you can suffer from hair loss, lacking richness and luster of your hair. One good way to get your walnut in is to replace your usual cooking oil with walnut oil. People allergic to tree nuts need to steer clear of this one.
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast.
Brown rice is good for maintaining healthy hair. It contains Vitamin B1, Vitamin B3, VitaminB6, Vitamin E, folacin, potassium and lots of fiber—all of which are needed for healthy hair.
Brown rice contains Vitamin B1, Vitamin B3, VitaminB6, Vitamin E, folacin, potassium and essential minerals and nutrients which are required by the hair to grow healthily.
As we all know the importance of protein, however protein needs complex carbohydrates to help provide energy for the building of strong hair. Brown rice is perfect at providing sustained energy and also packs B vitamins, which are needed for strong hair growth and maintenance.
They’re full of biotin, a B vitamin that promotes hair growth and overall scalp health. A deficiency can cause brittle hair. Other high-biotin foods include peanuts, almonds, wheat bran, salmon, low-fat cheese, and avocados.
Dark green veggies. Load up on spinach, broccoli, and Swiss chard. They’re packed with vitamins A and C, which help produce sebum—a scalp oil that works as a natural hair conditioner.
Rich in vitamin A and beta-carotene, sweet potatoes are great for hair growth. Some other beta-carotene-rich foods like carrots, kale, dark green lettuces, asparagus, and pumpkin can also work wonders on your hair.