Most of the people associate hair with beauty, although hair fall is painless, it can be a painful experience to lose hair on a daily basis. There are many reasons why hair become thin , fall out or look dry and unhealthy , it can be attributed to reasons such as genetics , emotional stress , hormonal changes , diseases and infections. The major factor causing these stated reasons is “poor eating habits resulting into nutritional deficiencies”. Similar to skin, the condition of your hair is an outward sign of your inside health. Experts say that cells that make up each strand of hair require a regular and enough supply of variety of nutrients. Here are some wonder foods which posses all essential nutrients for your hair.
Fish
Fishes like tuna, mackerel, sardines are good sources a protein however, a favorite with nutritionists is salmon which is packed with protein and good fats (omega-3 fatty acids) that contribute towards hair shine and strength, and help to prevent breakage. It should be eaten at least once a week.
Nuts
Almonds, walnuts, Brazil nuts offer a great range of nutritional benefits. They are rich source of zinc, vitamin E, omega-3 fatty acids, biotin that protect your hair cells from damage. Handful of these nuts on a daily basis can create magic for your hair.
Eggs
Daily consumption of these in boiled/poached/ scrambled etc form can boost the vibrancy, growth rate and strength of hair as eggs are good source of iron, zinc, selenium. Eggs also contain B-vitamins which can contribute towards shine.
Legumes (dals) and Beans
Vegetarians for their share of proteins can rely on variety of legumes black gram, bengal gram, chick peas, green peas etc as a abundant source of protein to their diet. These help in providing amino acids which are building blocks of hair growth.
Soybean
Soybean and other soya products like soymilk, tofu should be included by the vegetarians for providing essential nourishment to the hair and prevent dryness.
Green leafy vegetables
Spinach, kale, brussel sprouts and other leafy vegetables when incorporated in the diet provide iron, beta carotene, vitamin C .These help in keeping hair follicle healthy with proper scalp oil circulation. Iron is an especially important mineral for hair and too little iron (anemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply.
Fruits and berries
These are the best sources of vitamin C, they not only help in the production of collagen that strengthens the capillaries of hair, but also in absorption of iron. Rich sources include lemon, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.
