Each one of us are looking for a head full of hair. A missing strand here and there or a few extra hair seen on the hair brush while combing or while shampooing or on the pillow, is sure to give us a few sleepless nights. I have often seen people ignore their other health or skin concerns, but anything to do with their crowning glory, you see them rushing to their dermatologist.
Nutrition plays a very important role in maintaining healthy skin and hair. Certain nutritional deficiencies are well documented to lead to hair loss and eventually to hair thinning. There are other reasons too for the loss of hair, like stress, genetics, hormonal imbalance etc, but a good diet goes a long way in restoring healthy hair, the reason maybe any for hair loss. Let’s discuss the various micro and essential nutrients for hair roots that makes hair strong and healthy.
Essential Nutrients for Healthy Hair
- Vitamin B: All the vitamins in the B complex group are much needed for healthy hair growth. Biotin is particularly hyped, but don’t underestimate the other B vitamins in this group, especially so B 12.
- Vitamin D: It’s an important vitamin for the overall immunity of the body. Low levels of vitamin D are linked to hair loss.
- Vitamin C: It’s one of the important antioxidants, it helps protect the hair from damage caused by free radicals.
- Vitamin A & Vitamin E: A and E are other antioxidants that protect the hair and E helps in healthy hair growth.
- Zinc: Zinc helps in hair growth and repair of tissues. Lack of zinc has been associated with hair loss.
- Iron: Iron is an important mineral for carrying oxygen by the red blood cells to different cells of the body and for that matter to hair follicles too. The increased oxygen supply to the hair follicles provides the necessary nourishment for healthy hair growth.
- Proteins: Proteins are the building blocks for strong hair bonds, they keep the hair strong and provide the sheen. Lack of sufficient proteins in the diet leads to dull, frizzy and brittle hair.
Few Essential Food for Hair:
- Eggs: Eggs are a rich and healthy source of proteins. Eggs are also rich in Biotin and Zinc.
- Fish: Fish is a good source of protein, all B complex vitamins and essential fatty acids.
- Leafy greens: Leafy greens are rich source of iron and folate.
- Beans: Beans are a good source of proteins, fiber, zinc, iron and B complex.
- Almonds: Almonds are helpful in preventing and treating hair loss as they are great source of vitamins E, B and zinc.
Final Words
Eating a healthy and balanced diet is essential for strong, healthy hair. While there are many different types of food that can help promote the growth of healthy hair, some foods stand out as being particularly beneficial. Incorporating the right combination of protein-rich foods, fatty acids, vitamins and minerals into your diet can give you an extra boost to achieve luscious locks. With these tips in mind, it’s time to start building a nutritious meal plan that will have your hair looking shiny and beautiful. For more such information, consult Dr. Jastinder Gill, best dermatologist in Ludhiana.