Has your hair lost its entire luster? Do you often find more hair in shower?
If your answer to these questions is a “yes”, then it is the time to be caring about your hair. The secret to good hair health does not lie in our shampoo – it remains hidden in our gene and diet. Some people are born with extremely beautiful skin and hair whereas others need to follow a proper diet and healthcare regime to achieve that.
There are different phases of life where we face the trouble of hair loss. It can happen due to different reasons. The main contributing factors for hair loss include –
- Genetic Factors
- Hormonal Imbalance During Pregnancy or Menopause
- Protein Deficiency
- Chemo Therapy
- Alopecia Areata
To maintain a good hair health one must maintain a good balance of the following nutrients in diet–
Proteins are the Building Blocks
Hair is made up of protein. So to maintain a good hair health one must consume good amount of high quality protein on a daily basis. Intake of 1 g/kg body weight protein regularly can ensure a good hair health. Protein deficiency can make hair dry and brittle leading to excessive hair fall and baldness. Try to incorporate good amount of milk, egg white, chicken, fish, curd, nuts, pulses, sprout, in your daily diet to meet the daily protein requirement.
Power Up with Iron
Iron is another very important mineral which helps in maintaining a good hair health. Iron, in the form of hemoglobin carries oxygen and nutrient rich blood to the hair follicle and helps in their nourishment. Its deficiency leads to anemia which is a major cause for hair loss. Try incorporating seafood like clams or chicken, red meat, mutton or sheep liver, dates, spinach, beetroot, apples, soybeans, broccoli etc in your diet to meet the daily iron requirement.
Omega-3 fatty acids: Makes Hair Glossy
Omega 3 fatty acids provide the hydration for hair and scalp. The cells present on scalp also contain omega 3 fatty acid. It helps in maintaining the glossy texture of hair, and gives a shiny look. It is very important to add more omega 3 fatty acids in your diet. Incorporation of oily fish like mackerel, Indian salmon, trout etc along with flaxseeds, avocados, pumpkin seeds and walnuts can help in meeting your daily requirement for this nutrient.
Biotin: The Most Underrated Vitamin
Biotin is responsible for hair growth and increasing the volume of hair. Its 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. Whole grain cereals, liver, egg yolk, soya bean, cranberries, raspberries yeast etc should be taken to maintain the intake of biotin.
Vitamin C: Citric Acid is Good
Vitamin C plays a very crucial role when it comes to maintaining hair health. It helps in better absorption of Iron and along with protein it helps in forming the building blocks for hair. Amla, citrus fruits, papaya, guava, raw green leafy veggies are good source of vitamin C and should be included in diet to ensure proper hair health.
Vitamin E: Pick Those Soft gel
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. Nuts, Olive Oil, Avocado, Sunflower Oil etc can be taken to meet the daily requirement of Vitamin E.
Vitamin A: Shine on Factor
Sebum, which is a natural scalp conditioner needs vitamin A for it’s production. Sebum helps in maintaining the natural lustre of hair. In vitamin A deficiency hair becomes dull and dry. Orange and yellow colored vegetables are rich in beta-carotene which is a precursor of vitamin A. Foods like – carrots, sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce, egg yolk, milk, butter can help in meeting daily vitamin A requirement.
Along with the above mentioned foods, adequate water intake, avoiding junk and oily foods, 6-7 hours regular sleep, stress free life style can help in maintaining a good hair health.
Know more about how you can improve your hair health. Contact our qualified nutrition and holistic health experts at My22BMI for a one time FREE CONSULTATION CALL and find out what’s best for you!
My22BMI is a digital healthcare startup addressing the problem of managing lifestyle diseases through personalized diet plans. My22BMI empower lives to eat healthy and smartly and believe food should be your first medicine. The expert health coaches provide personalized diet plans for heart health, gut health, skin & hair health, weight management, mother & child nutrition and hormonal health. Download our Android app Here.