Just application of good shampoo and conditioner is not enough for lustrous, beautiful and healthy hair. The state of your hair and skin largely depend upon your inside health. A constant supply of important nutrients is needed to get healthy hair. The hair problems like dryness, thinning of hair, dandruff, brittleness basically results from nutritional deficiencies. Incorporate the correct balance of these vitamins and minerals in your diet to get healthy shiny hair.
Here Are The 10 Essential Vitamins And Minerals For Healthy Hair Growth:
Since hair is made up of protein, a diet for healthy hair should include enough protein, at least 20% of the total calorie you consume. Protein helps to make the hair shaft strong and prevents hair from falling. Lack of protein in your diet can make your brittle, dry and weak. Eat foods high in protein like chicken, fish, turkey, dairy products, eggs, soy, tofu, legumes and pulses.
Carbohydrates are not only essential source of energy for the body; they contribute to the growth of body tissues, including your hair. 60% of your daily calorie intake should be from carbohydrates. But you must choose foods from complex carbohydrates like whole grain, vegetables and fruits. Avoid eating simple sugars and white flours.
Iron helps to feed your hair follicles with oxygen rich blood supply. Deficiency of iron is major cause of hair fall. To increase your iron intake, eat plenty of dark green vegetables like spinach kale, broccoli etc. lentils and whole grains. Non-vegetarian can get enough iron supply from red meat, fish, chicken etc.
4. Essential Fatty Acids
Omega-3 fatty acid are healthy fats ,needed for keeping the scalp and hair hydrated and prevent hair from turning brittle and dry. But our body cannot make it on its own; they needed to be obtained from diet. Best source of omega-3 are oily fish like salmon, herring, mackerel and sardine. And plant sources include walnuts, flaxseeds, pumpkin seeds, avocado, vegetable oils, whole grains and legumes.
5. Vitamin C
This vitamin aids in the proper absorption of iron from the foods you eat. Therefore, foods rich in vitamin C must be eaten in conjunction with all iron-rich foods in your diet. Vitamin C, being an antioxidant, is readily absorbed and used by the body. The best sources include oranges, blueberries, blackcurrants, broccoli, kiwi fruits, guava, strawberries, sweet potatoes and papaya. It also aids production of collagen that strengthens the capillaries supplying blood to the hair shafts.
6. Vitamin A
Vitamin A keeps the scalp healthy by aiding in production of sebum. Without sebum your hair can become dry and scalp itchy. Include beta-carotene (which makes vitamin A) rich foods in your diet found mostly in yellow and green colored vegetables like oranges, pumpkin, sweet potato, carrots, broccoli and apricots.
7. Vitamin E
Vitamin E is an antioxidant that builds and repair tissues and increases oxygen flow improving circulation. All these function promotes hair growth vitamin E also protects your hair from sun damage. To get enough vitamin E, include avocado, nuts, rice bran, dark green vegetables, legumes and whole grains in your diet.
8. B Vitamins
Also known as vitamin B complex, all eight B vitamins are essential for keeping the body healthy. Vitamin B complex plays a major role in promoting cell growth and division and hair is no exception. Biotin, a water soluble B vitamins deficiency can make your hair weak and brittle and lead to hair loss. So since it is water soluble vitamin, body cannot store it. So make sure your replenish body’s supply of B vitamin by eating foods like plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes and whole grains, beans and lentils.
9. Zinc And Selenium
The deficiency of zinc and selenium can lead to dry; flaky scalp and hair fall because zinc is needed for tissue growth. Oysters, eggs and beef are good source of these minerals. Fortified cereals are also good option.
Magnesium is another essential body needs to function properly. Eating magnesium-rich foods will help your hair grow stronger and healthy. Get enough magnesium by eating lots of green leafy vegetables, dairy products, nuts and seeds. Ensure you drink plenty of water. Drinking water provides hydration to the scalp.
Including these vitamins and mineral rich foods in your diet is equally beneficial for your hair as for your body. But if you are unable to get them from food sources and feel that you are not getting satisfying result, you can ask your physician to prescribe multivitamin supplement or any individual supplement you are lacking.