Diet for Healthy Hair
Dr. Garima Sancheti Acharya
July 13, 2009
A healthy diet is as essential for beautiful hair, as it is for other parts of the body. A nutritious diet would make your hair grow healthy and strong. Our meals should include food rich in iron, calcium, potassium, vitamins, green vegetables, fruits, along with milk and milk products. As hair are mostly protein, it is advised to incorporate a high protein food in your diet such as eggs, cheese, cereals, seeds, fish, nuts, beans, milk and yogurt. Proteins give hair more strength and prevent them from breaking and splitting. Some studies suggest the role of soya proteins in stimulating hair growth.
Vitamin A makes the scalp healthy. It is found in Carrots, sweet potatoes, squash, broccoli and apricots. Vitamins B and C keep a check on hair growth, color and split ends. Para-aminobenzoic acid stops graying of hair and is found in whole grain, liver, kidney and yogurt. Niacin (Vitamin B3) plays an effective role in increasing blood flow in the scalp and nourishes hair follicles. Pentothenic acid (Vitamin B5), Vitamins B6 and B 12 prevent hair loss and premature graying of hair. Green leafy vegetables, legumes, beans, wheat, sunflower seeds, egg yolk, nuts and peas are a great source of Vitamin B. Vitamin C is known to improve the absorption of iron in the body. Citrus fruits like oranges, lemons, limes, melons and berries provide Vitamin C. Vitamin E is an antioxidant, found to be helpful in hair loss. Eat green, leafy vegetables, grains, avocados, rice bran, nuts, legumes and whole grains and olive oil on a regular basis. Seafood, lettuce, oatmeal, figs, sprouts, broccoli, cabbage, dark green leafy vegetables, soybean, wheat, yogurt and egg yolk are a natural source of vitamin K. Onion and garlic are a great source of bioflavonoids.
A variety of minerals are important for hair growth. Green leafy vegetables, meat and sea food are good mineral sources. A wholesome diet rich in silica, calcium, zinc and iron, helps reduce hair loss. Silica is effective against hair breakage and helps prevent baldness. It is found in rice, oats, lettuce, onion, strawberry, cauliflower, cabbage, cucumber, sunflower seeds, bean sprouts and green, leafy vegetables. Eggs, whole grain cereals, dates, raisins and cherry juice are rich sources of iron. Another nutrient important for maintaining the natural hair color is copper. Fresh vegetables, nuts, seeds, meat and liver are high in copper.
Drink at least two liters of water everyday to keep your hair soft and supple. Avoid consuming cold, salty, sugary drinks and foods, excessive raw vegetables and fruits and high calorie diet. Cut on excessive intake of tea and coffee. Alcohol and cigarette smoking cause damage to the hair. Stick to a diet rich in antioxidants to help slow the ageing process. To ensure that food that you eat contains all the necessary vitamins, include a good serving of fruits and vegetables in your diet. Massaging the scalp with almond, coconut or olive oil would strengthen hair from within.
Maintain a healthy lifestyle. Learn to overcome stress. Yogic exercises, meditation and personal hygiene are other essential factors for healthy hair and body. Incorporate these in your daily regime and eat your way to lustrous, strong and beautiful hair.
Vitamin A makes the scalp healthy. It is found in Carrots, sweet potatoes, squash, broccoli and apricots. Vitamins B and C keep a check on hair growth, color and split ends. Para-aminobenzoic acid stops graying of hair and is found in whole grain, liver, kidney and yogurt. Niacin (Vitamin B3) plays an effective role in increasing blood flow in the scalp and nourishes hair follicles. Pentothenic acid (Vitamin B5), Vitamins B6 and B 12 prevent hair loss and premature graying of hair. Green leafy vegetables, legumes, beans, wheat, sunflower seeds, egg yolk, nuts and peas are a great source of Vitamin B. Vitamin C is known to improve the absorption of iron in the body. Citrus fruits like oranges, lemons, limes, melons and berries provide Vitamin C. Vitamin E is an antioxidant, found to be helpful in hair loss. Eat green, leafy vegetables, grains, avocados, rice bran, nuts, legumes and whole grains and olive oil on a regular basis. Seafood, lettuce, oatmeal, figs, sprouts, broccoli, cabbage, dark green leafy vegetables, soybean, wheat, yogurt and egg yolk are a natural source of vitamin K. Onion and garlic are a great source of bioflavonoids.
A variety of minerals are important for hair growth. Green leafy vegetables, meat and sea food are good mineral sources. A wholesome diet rich in silica, calcium, zinc and iron, helps reduce hair loss. Silica is effective against hair breakage and helps prevent baldness. It is found in rice, oats, lettuce, onion, strawberry, cauliflower, cabbage, cucumber, sunflower seeds, bean sprouts and green, leafy vegetables. Eggs, whole grain cereals, dates, raisins and cherry juice are rich sources of iron. Another nutrient important for maintaining the natural hair color is copper. Fresh vegetables, nuts, seeds, meat and liver are high in copper.
Drink at least two liters of water everyday to keep your hair soft and supple. Avoid consuming cold, salty, sugary drinks and foods, excessive raw vegetables and fruits and high calorie diet. Cut on excessive intake of tea and coffee. Alcohol and cigarette smoking cause damage to the hair. Stick to a diet rich in antioxidants to help slow the ageing process. To ensure that food that you eat contains all the necessary vitamins, include a good serving of fruits and vegetables in your diet. Massaging the scalp with almond, coconut or olive oil would strengthen hair from within.
Maintain a healthy lifestyle. Learn to overcome stress. Yogic exercises, meditation and personal hygiene are other essential factors for healthy hair and body. Incorporate these in your daily regime and eat your way to lustrous, strong and beautiful hair.