Diet for Good Skin and Hair India
Beautiful and healthy hair is a result or a combination of a few things, kick-ass genetics, a bomb hair care routine, great weather and water, revolutionary hair products or an amazing diet. Some people are born with great hair and some cultivate a good hair care regime over time, which also leads to great hair. Due to environmental factors or lifestyle changes, hair tends to lose its health. In such cases, even the gifted require some help. Although, regular oiling or deep conditioning can improve the texture of your hair, but what you put into your body will make a greater difference. A good diet which will provide the essential vitamins and minerals to your hair will ensure they look happy and healthy! There are some food items that should be mandatory in your diet. They'll not just improve the texture but also the overall health of your hair.
Biotin
Biotin is responsible for hair growth and increasing the volume of hair. The nutrient is a water soluble B vitamin also known as Vitamin B7 or H. Biotin deficiency can lead to discoloration or thinning of hair. Biotin is often an ingredient in oral hair growth supplement or even shampoos to nourish hair and prevent them from looking brittle or dull.
What to eat: Wholegrains, liver, egg yolk, soya bean, cranberries, raspberries and yeast.
Omega-3 fatty acids
The oil that boosts the hydration for your hair and scalp is provided by Omega-3 fatty acids. This nutrient is also present in the cells that line the scalp so it's important to add this fat to your diet.
What to eat: Oily fish like mackerel, Indian salmon, trout etc. Other options include avocados, pumpkin seeds and walnuts.
Protein
The most important component for strong healthy hair is protein. Hair is majorly made up of protein so consuming an adequate amount of protein daily becomes all the more essential. If your diet consist of lower proteins, you're likely to have hair loss or dry and brittle hair. Eat the right proteins and keep your hair strong.
What to eat: Chicken, fish, turkey, eggs and dairy products. For vegans or vegetarians, legumes and nuts are an excellent source of protein.
Iron
Another important mineral for your hair, iron ensures your hair remain healthy by providing it with oxygen. Lower levels of iron can result in anaemia which is a major cause of hair loss. The hair follicle and root is fed by a nutrient rich blood supply with the help of iron. So, make iron rich foods a staple in your diet to achieve those luscious locks.
What to eat: Seafood like clams or chicken, red meat, spinach, beetroot, apples, soybeans, broccoli etc are good sources of iron.
Vitamin C
Iron and Vitamin C are two nutrients which are best when taken in combination with each other. Eating food rich in Vitamin C will allow better absorption of iron into the body. Not only that, Vitamin C is a prime food when it comes to production of collagen. It also strengthens the capillaries that supply blood to the hair shaft.
What to eat: Strawberries, sweet potatoes, blackcurrants, blueberries, oranges and papaya.
Vitamin E
Vitamin E is a quintessential nutrient when it comes to skin and hair care. A base ingredient included in a range of hair and skin care products, it's a crucial nutrient for healthy hair. It helps in building and repairing hair tissue and also in protecting hair from sun damage.
What to eat: Nuts are the best source of vitamin E so include almonds, walnuts or any other nuts in your diet. Olive oil, Avocado, sunflower oil and spinach are also good options for Vitamin E. It's also available in the form of a capsule which can be purchased from your local chemist shop.
Vitamin A
The natural conditioner produced by our body, known as Sebum, requires Vitamin A for its production. The oily substance is a vital substance which conditions our scalp naturally. Sebum becomes indispensable for a healthy scalp. It's best to include Vitamin A to ensure adequate sebum production.
What to eat: Orange/yellow colored vegetables with a high beta-carotene content. Beta- carotene is the substance that makes Vitamin A. Options include- carrots, sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce
There exist target hair problems as well which require special food and attention to be solved, the following foods will help you with such issues.
- Problem: Hair growth
Solution: Eggs or Greek yogurt
Packed with protein, eggs and Greek yogurt are ideal for increasing the length of your hair. . They're rich in Vitamin B and B5 respectively, ensuring hair growth and adequate blood flow to your scalp. These food items also prevent thinning and hair loss.
- Problem: Excessive breakage
Solution: Guava
Vitamin C is the answer to unwanted breakage of hair. It protects the hair from breaking and ensures it stays strong. Guava is rich in Vitamin C and by rich we mean 377 milligrams in one cup! Perfect solution for your hair problem.
- Problem: Dull locks
Solution: Sweet potatoes
Sweet potatoes are brimming with beta- carotene (responsible for production of vitamin A). Food rich in Vitamin A helps in production of the oily substance called sebum which leads to shiny locks that don't dry out and are full of life. There is not a better option than sweet potatoes to fight dry and dull hair.
- Problem: Brittle hair
Solution: Spinach
Dark green leafy vegetables like spinach or kale are full of nutrients like iron, vitamin A or folate which are essential to keep your hair moisturized. A daily dose of this vegetable would be enough to transform your hair from brittle to nourished within no time.
- Problem: Increase shine in hair
Solution: Salmon
Known for having a high content of Omega-3 fatty acids, salmon is the answer to shiny hair. These fats help the hair grow and keep them shiny and full.
- Problem: Increasing blood circulation
Solution: Cinnamon
Cinnamon helps in increasing the blood circulation in your body which in turn would provide your hair follicles with ample of oxygen and nutrients. So add some cinnamon to your food be it on oatmeal/ porridge or your coffee. The options are endless.
Diet for Good Skin and Hair India
Source: https://timesofindia.indiatimes.com/life-style/health-fitness/diet/21-foods-for-healthy-hair/articleshow/22575168.cms