Healthy hair is a reflection of overall well-being and can be influenced by various factors, including genetics, lifestyle, and diet. Ensuring you get the right nutrients is crucial for maintaining strong, shiny, and resilient hair. Here are some essential nutrients that contribute to healthy hair:
1. Protein
Hair is primarily made up of a protein called keratin. Ensuring adequate protein intake is crucial for hair strength and growth. Lean meats, fish, eggs, dairy products, legumes, nuts, seeds, and soy products are some prominent sources.
Also read: 8 Tips To Maintain Naturally Curly Hair
2. Biotin (Vitamin B7)
Biotin is a B vitamin that plays a key role in hair health by promoting hair growth and preventing hair loss.cEggs, nuts, seeds, salmon, avocados, sweet potatoes, and whole grains are some sources.
3. Vitamin A
Vitamin A is essential for the production of sebum, an oily substance that keeps the scalp moisturized and healthy. It also promotes cell growth. Carrots, sweet potatoes, spinach, kale, and other dark leafy greens, as well as dairy products and liver.
4. Vitamin C
Vitamin C is a powerful antioxidant that helps protect hair from oxidative stress. It also aids in the production of collagen, a protein that strengthens hair. Citrus fruits, strawberries, bell peppers, guavas, broccoli, and Brussels sprouts.
5. Vitamin D
Vitamin D is important for hair follicle cycling and may help create new hair follicles. Fatty fish (such as salmon and mackerel), fortified foods (like milk and orange juice), mushrooms, and exposure to sunlight.
6. Vitamin E
Vitamin E supports scalp health and provides a strong antioxidant effect, protecting hair from damage. Nuts, seeds, spinach, broccoli, and vegetable oils are some sources.
7. Iron
Iron is vital for carrying oxygen to the hair roots and follicles. A deficiency in iron can lead to hair loss, particularly in women. Red meat, poultry, fish, lentils, spinach, and other dark leafy greens, beans, and iron-fortified cereals.
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8. Zinc
Zinc helps with hair tissue growth and repair and keeps the oil glands around the follicles working properly. Meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains.
9. Omega-3 Fatty Acids
Omega-3 fatty acids provide essential oils that keep the scalp and hair hydrated. They also have anti-inflammatory properties that can help reduce scalp inflammation. Fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and fish oil supplements.
10. Magnesium
Magnesium is involved in promoting hair follicle health and preventing calcium buildup on the scalp, which can block hair follicles and lead to hair loss. For magnesium you can have spinach, pumpkin seeds, almonds, black beans, avocados, and dark chocolate.
11. Selenium
Selenium is a trace mineral that helps the body utilize proteins and produce antioxidant enzymes that protect hair follicles from damage. Brazil nuts, fish, eggs, sunflower seeds, mushrooms, and whole grains are some sources to consider.
12. Folic Acid (Vitamin B9)
Folic acid aids in the production of red blood cells and promotes healthy hair growth. Leafy greens, beans, peas, lentils, oranges, and whole grains.
A well-balanced diet rich in these vital nutrients will considerably improve your hair's health. While supplements are available, it is preferable to receive these nutrients via a diverse and nutritious diet. If you are suffering substantial hair loss or other hair-related problems, you should speak with a healthcare expert to rule out any underlying diseases and receive personalised guidance. Remember that healthy hair begins from inside, therefore providing your body with the proper nutrients is essential for obtaining and maintaining gorgeous locks.