Everybody wants healthy soft shiny and beautiful hair, in addition some women want their hair to be long, smooth straight, silky and wavy and some want their hair to be short curly, braided, spiky and covered etc. In short everyone has their own likes and preference. Men want their hair with some style and enough to cover their head.
Mostly people especially men fear of losing their hair, daily we lose 60 to 150 hairs on average and according to doctors losing 100 hairs a day in something normal as we daily get 100 new.
We all love healthy hair so to keep them healthy we need to take care of them just like other body parts. For a achieving visible results add eggs, walnuts, sweet potatoes, spinach, salmon, oyster, Lentils, poultry, Greek yogurt and blueberries etc to your routine diet.
Proteins boost up the growth of your hair and make them strong, so increase the amount of proteins in your diet. Vitamins like A, B, C, E and Biotin are very beneficial for you health so always take vitamins rich diet or by taking multivitamins. Just like your other body parts hair needs good nutrition, so eat healthy food and reduce the amount of sugar and fats In your diet. Smoking and not enough sleep also affect your hair.
Note: You need to be patient as the result of diet/food takes time and starts showing up slowly in case of hair. Taking poor food for a week will result in sallow, acne, dry and weak skin within a few days, but with hair the nutritionally deficient food show up the results after months.
TOP 10 FOODS FOR HEALTHY HAIR
1- Walnuts: Walnuts are rich of Omega 3 fatty acids, Vitamin E, Biotin and also have minerals and copper. All these contents speed up the growth of your hair and keep them health by protecting DNA cells from damage, and shielding them from strong sun rays and keep your hair’s natural color rich and lustrous . Biotin reduce the hair fall to a great extent.
You can also use walnuts oil in salad and also use for cooking in place of sunflower and canola oil.
2- Sweet Potatoes: Sweet potatoes are rich source of the antioxidant beta Carotene. The beta carotene are converted into vitamin A by the human body. The availability of vitamin A is very necessary for the functioning well of every human cell. The deficiency of vitamin A also lead to dandruff, itchy and irksome. It help in the production of oil that keep your scalp healthy
Other rich sources of beta Carotene are mangoes, apricot, pumpkin, cantaloupe and carrots.
3- Salmon fish: Salmon fish is a rich source of Omega 3 fatty acid, vitamin D and protein. Your body need fatty acids to grown healthy hair, 3 % of your hair is made up of fatty acids but human body can’t produce it so you need to take it in diet.
Omega-3 helps in hydrating your scalp and hair and be found in the cell membrane of your scalp skin
Other sources of fatty acids are Trout, Herring, Sardines and Walnuts, Pumpkin seeds and Avocado.
4- Eggs: Egg is a rich source of Protein and minerals like selenium, sulfur, Zinc and iron. Iron is very beneficial for cell as it carry oxygen to the follicles of hair. The deficiency of iron in human body causes hair loss.
Other rich sources of iron are pork, chicken, beef and spinach.
5- Poultry: Rich source of Protein, vitamin B, Iron and zinc which keep hair strong, healthy and plentiful. The major part of hair is protein, so protein rich food play a building block in the growth and health of hair
Other source of protein is Beef.
6- Lentils: Lentils are small in size but rich in Zinc, Biotin and iron, which are as individually explained in other steps are all very helpful for the healthy and strong hair.
Other rich sources is kidney beans
7- Oysters: Oyster is a rich source of zinc which plays a vital role in making your hair strong and its deficiency in diet leads to hair fall of your head as well as eyelashes and also flaky scalp and making it dry. Grain bread and fortified cereals are also good sources of Zinc. Oysters is also a rich source of Protein, and as already explained that major part of the hair is made up of protein Approx. 97 % Protein.
The deficiency of protein in your diet will make your hair weak, dry and fragile and ultimately will lead to shedding of hair.
Other sources are Eggs, beef and nuts
8- Spinach: Spinach contain Beta Carotene, vitamin C and Iron which keep the scalp oily and keep the follicles of hair
Other sources are Swiss chard and Brocoli
9- Greek yogurt: Rich source of hair friendly proteins, vitamin D and vitamin B5. Vitamin B is very beneficial for the hair follicles health. Vitamin B5 can be found in majority of hair care products ingredients.
Other sources are low fat cheese, skim milk and cottage cheese.
10- Blueberries: Blueberries are high in vitamin C, which is very beneficial and critical for the support of the small blood vessels that feed the hair follicles and blood circulation to the scalp. The deficinacy of vitamin C can lead to hair fall and breakage.
Other source are Sweet potatoes, strawberries, tomatoes and Kiwis.