We all yearn for long and lustrous hair. Hair is an essential factor that decides your overall look. And therefore you would want your hair to grow healthy.
It is not very easy to maintain the good quality of your hair even if you born with them. As you grow older, the lifestyle and the food habits take a toll on your body and hair. Extra effort is required to retain quality. Vitamins are an important food for your hair and you can get them from your everyday food. Let’s see how.
- Protein – Hair is made up of a protein known as keratin. When there is a lack of protein content in your hair, it starts shedding and the volume reduces. You can get protein from foods like seeds, nut, vegetables, whole grains, lentils, pulses, dairy products, poultry, fish and meat.
- Iron – You become anemic when there is an iron deficiency in your body. It is one of the most common deficiencies found in otherwise healthy women. Anemia takes a toll on your hair as well. Your hair starts falling excessively, which leads to alopecia. Start consuming food which is high in iron like green leafy vegetables, eggs, whole grains, lentils, kidney beans, meat, fish and turkey.
- Zinc – Low levels of zinc produces weaker hair, which tends to fall out. Zinc repairs and regenerates new hair cells. You can keep up the zinc content in your body from foods like whole grains, almonds, cashews, sunflower seeds, sesame seeds, lentils, oysters, red meat and spinach.
- Biotin – Biotin or vitamin B is necessary for hair growth and it also helps to retain the natural color. The top sources of biotin are peanuts, eggs, Swiss chard, salmon, avocados, wheat bran, and almonds. You can also get hair vitamins in the form of tablets.
- Silica – Studies say high silica diet promotes stronger bones, hair, and nail. If there is a deficiency of silica you can derive them from green beans, whole grains, lentils, cucumber, spinach, and asparagus.
- Essential fatty acid – Omega 3 and 6 are the essential fatty acids required by your body. These are good fats, which nourish your hair and scalp. It adds strength and elasticity to the hair shaft promoting less breakage and healthy hair growth. These fats also cure dry scalp and dandruff. Your body can get fatty acids from oily fish, ghee, avocados, sunflower seeds, flax seeds, and sesame seeds.
- Antioxidant – Free radicals are produced as a result of the body’s natural metabolism. They can cause hair loss and grey hair. Antioxidants help in neutralizing these free radicals and act as preventive agents. Berries, spinach, tomatoes, pumpkins, squash, and peppers are carried high antioxidant content.
The above-mentioned vitamins will not only make your hair beautiful, but you will be able to see a positive change in your overall body’s health. Apart from a healthy diet and proper vitamin intake, also try to stay away from stress and cut down on the caffeine intake. If you are not able to get all the vitamins from food, hair tablets can help you in fulfilling the required amount of vitamins in your body.
