Diets for Healthy Hair

Water: 

Water is one of the main constituents of hair. It forms the 25% weight if a hair strand. So, it is suggested that one should take more and more quantity of water. At least eight glasses of water should be drink daily for the healthy growth of your hair.

Protein: 

Protein is very important component of hair. In fact, it is the building unit of hair that strengthens the hair follicles and prevents hair splitting and breaking. Lack of it means hair loss and low hair growth. If you are not taking protein properly, you may face dry and brittle hair conditions. Sources: milk, cheese, nuts, lean meat, cereals, Greek yogurt, curd, etc. Greek yogurt and curd is highly beneficial for hair problems.

Vitamin A: 

Vitamin A is good for healthy scalp and locks. Being an antioxidant, it stimulates the sebaceous gland that makes your hair hydrated by producing sebum. It also prevents your hair from getting dry and dull. Sources: carrots, spinach, sweet potato, lettuce, dried apricots, etc.

Vitamin B1: 

This vitamin plays an important role in producing of sebum by stimulating the sebaceous gland. This oil keeps the hair hydrated and prevents hair fall. Sources: sunflower seeds, lentil, green peas, sesame seeds and pistachios.

Vitamin B5: 

Vitamin B5 is also known as pantothenic acid is good to prevent hair loss and hair fall. It helps to maintain hair moisture, make it hydrated and good for hair growth. Sources: avocado, broccoli, mushrooms, corn, sunflower seeds, cauliflower and Greek yogurt

Vitamin B6:  

Vitamin B6 is good for the formation of red blood cells, which leads oxygen and nutrients to hair follicles and scalp region. Sources: vegetables, wholegrain, beans, eggs, oatmeal, salmon, peanut and pistachios.

Biotin:  

Biotin is good to prevent hair loss and hair fall. It enhances hair growth and ensures scalp health. No need to take any supplements for biotin as it develops itself in the healthy intestine.  Sources: eggs, yeast, mustard, almond, salmon, sunflower seeds, carrot and berries.

Vitamin B12:

 It ensures healthy growth of RBCs thus strengthens the hair follicles and hair shaft. It also works in helping your hair thick. Sources: cottage cheese, yeast, vegetables, wholegrain, beans, eggs, oatmeal, salmon, peanut and pistachios.

Vitamin C: 

Vitamin C is good in making of collagen thus ensures healthy hair development by stimulating hair follicles. It protects hair from breaking. Sources: guavas, papayas, oranges, strawberries, pineapple, lemon, red bell pepper, cauliflower  and spinach

Vitamin E:  

The vitamin protects you as well as your hair from sun’s rays. It also helps oxygen movement to hair follicles thus ensures healthy hair growth. Sources: green vegetables, cereals, cooked spinach, almond, bell peppers, papaya, sunflower seeds, turnip greens, asparagus, dried apricots, peanuts, etc.

 Vitamin D:

 It is good for the overall health of the hair. Sources: milk, cereals, orange juice and mushroom.

Vitamin K: 

It helps for the overall development and growth of hair. Sources: spring onion, broccoli, cabbage, lettuce, spinach and mustard greens.

Iron: 

 Iron rich protein is must for cell growth including hair cells. Hair consists of protein called keratin without which the growth and development of hair is not possible. The deficit of iron leads to loss of hair. It ensures oxygen and nutrients movement to hair follicles and promotes hair growth. Sources: lentils, spinach, soybean, pastas, dark green leafy vegetables, beans, nuts, fortified cereals and whole grains.

Zinc:  

It builds hair protein and promotes hair growth.  Sources: pumpkin seeds, dried water melon seeds, peanuts, oyster, beef, crab and lobster

Omega-3 fatty acids: 

This fatty acid can’t be made by our body itself. It provides oil that is good for scalp as well as hair growth. Sources: nuts, avocados, olive oil, salmon, herrings, sardines and trout.