Healthy hair on your mind? Watch what you eat

by Adam Watson Hair Loss Treatment

Hair fall can be very troubling. There are several reasons that can cause hair loss and several ways to get rid of it. But the most effective one with no side-effects at all is following a balanced diet. The right mix of protein, iron, and other nutrients can boost the health of your hair. Let us now see what foods one should eat and what foods should one avoid in order to obtain healthy hair.

These are a must:

For Proteins: Hair is made of Keratin, which itself is a protein. So, ensure that your protein intake is good enough. Low protein diets can result in hair fall as well as dry, brittle and weak hair. Chicken, turkey, fish, dairy products and eggs are excellent sources of protein. Vegetarians can opt for legumes and nuts.
For Iron: Drop in iron levels in blood can lead to anaemia, which in turn causes disruption of the nutrient supply to the follicle, affecting the hair growth cycle. The bioavailability of iron in red meat, chicken and fish is very high, and hence the human body can easily absorb the iron in these foods. Lentils, spinach, salada and other green, leafy vegetables are good sources of iron.
For Vitamin C: Vitamin C is essential as it aids the absorption of iron. Orange, papaya, strawberry, blackcurrant, blueberry, guava, kiwi, and sweet potato are some of the vitamin c rich foods.
For Omega-3 fatty acids: The human body is incapable or making this important fat. It is found in the cells lining the scalp. Oily fish like salmon, herring, sardines, and mackerel are very good sources of these fatty acids and so are walnuta and pumpkin seeds.
For Vitamin A: Sebum, an oily substance produced by sebaceous glands, works as a natural conditioner for our hair. Vitamin A is essential for the production of sebum. Include carrots, pumpkins, sweet potatoes and animal products in your diet to fulfil the need of this vitamin.
For Zinc and Selenium: Lack of these minerals can lead to a dry, flaky scalp ad even hair loss. Eggs, oysters, and beef are the non-vegetarian foods while wholegrains and cereals are the vegetarian options for zinc.
For Vitamin E: Vitamin E protects our hair from damage. Include nuts in your diet; they not only provide vitamin E, but also zinc and selenium needed for healthy hair.
For Biotin: This water soluble B vitamin ensures healthy hair. Soy flour, yeast, wholegrains, egg yolk and liver are good sources of biotin.
Water: 1/4th of the weight of a hair strand is water. It is very important that a hair is well moisturised, and water ensures that. You are expected to drink 8-10 glasses of water every day.

You must avoid: