Humans and animals, all of us need food for survival and sustenance, but what many of us often forget is that there are some foods that are better for us than others. With modernisation and the advent of fast food, many of us are giving taste priority over health and all this is actually taking a toll on our health. We are losing the natural glow that our skin had, we are gaining weight rapidly and we are also seeing a lot more hair on the floor than on our head.
However, nature does have cures for almost all these problems, provided you are willing to make a few changes. There are some superfoods in nature that, when consumed in a proper and adequate manner, can offer you great results. If you want great hair, then you need to make sure that your diet is rich in zinc and iron, because both of these help the hair follicles grow. Vitamins A, C and D also play in important role in good hair growth. For stunning hair, you will also need a good amount of protein, biotin, folic acid and omega 3 fatty acids in your diet.
Let’s look at the foods which can ensure that your hair fall is drastically reduced and that you once again, get to enjoy your ‘crowning glory’!
1. Spinach and bok choy – Both these green leafy vegetables are a great choice for you, if you want great hair! While spinach has an abundance of iron, protein and vitamin A, bok choy also has a large amount of iron. What a lot of people are not aware of is that hair loss can happen because iron deficiency, which is why you need to make sure that you have plenty of iron in your diet. In addition, spinach is also rich in omega-3 acid, magnesium, potassium and calcium, all of which can give you shining, healthy hair.
2. Chicken – When you are trying to build your body, the first thing experts will tell you is to increase the protein content in your body. The same is the case with your hair – your hair is essentially made up of protein, and when there is a deficiency, your hair will start losing body and volume. You can make up for the protein requirement by including lean meats in your diet, such as chicken, lean beef and pork. The protein in these lean meats will protect hair that is fragile and prevent them from breaking.
3. Yoghurt – While milk has its own set of benefits, it is yoghurt that is far more beneficial for the hair. Yoghurt, in particular Greek yoghurt, is incredibly rich in vitamin B5, also known as pantothenic acid. Vitamin B5 helps improve the flow of blood to the scalp, which in turn promotes better hair growth.
4. Fish – The human body is extremely interesting – you spend a few minutes in the sunlight and the nutrition that is absorbed gets converted into vitamin D. However, one of the few things that the amazing human body cannot do is create omega 3 fatty acids, which is why it needs to be provided from the outside. Many a times, hair loss is because of inflammation, and omega 3 fatty acids can help reduce the inflammation. Natural sources of the same include salmon, sardines and mackerel. Halibut is yet another fish which is great to stop hair loss, because it is high in magnesium, which is a wonderful way to have healthy hair. And while on seafood, if you can get your hands on fresh oysters, crabs or lobsters, you should, because they will give your body the zinc it requires.
5. Carrots and sweet potatoes – Carrots have always been recognised as being really good for the eyes, but they are equally good for the hair. The vitamin A as well as the beta carotene in the carrots will help remove any dryness and itching of the scalp. Similarly, sweet potatoes also have beta carotene, which can give you stunning hair. With these vegetables in your regular diet, you can enjoy hair that is naturally hydrated, full of life and shiny.
6. Fruits – Fresh fruits are always great for good skin and hair and there are certain fruits which should become a part of your regular diet, if you want strong and healthy hair. For instance, strawberries have high silica content, which is an essential mineral for growth as well as strength of hair. Fruits which are rich in vitamin C are also important for proper hair health, and some of them include guava, oranges, blueberries, lime, lemon, kiwi and papaya. Vitamin C actually helps in the production of collagen, which strengthens those blood vessels, which support the shaft of the hair.
7. Eggs and dairy – Dairy products such as milk, curd and cheese as well as eggs are packed with all the essential nutrients that your hair might need. From proteins to iron, Vitamin B12 to zinc, there is little that these ingredients cannot cater to. Including these in your regular diet can ensure that you have lustrous hair and reduced hair loss.
8. Nuts – Nuts are a great way to supplement the dietary needs of your body and make for a great midday or evening snack. With walnuts, you will get your required dose of biotin, Vitamins B1, B6, B9 and E, magnesium as well as protein, all of which are required to strengthen hair and protect it from sun damage. Other nuts such as almonds and pistachios also contain beta sitosterol and tocotrienols, which add elastin to hair, making hair supple and reducing the chances of breakage.
While what you eat plays an important role in your hair health, you also need to make sure that you have a proper hair care routine, which should include regular hair massages with warm oils, using hair products that are suited to your hair type. In addition, you should avoid too many chemical or heat based treatments, because these will damage your hair in the long run.