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Food to maintain for Healthy Hair

Hair grows about a quarter inch to half an inch every month. Experts always suggest intake of nutrients for healthy hair. While external care is taken like shampooing, conditioning and keeping the scalp clean keeps the hair healthy. With a balanced diet containing hair-friendly nutrients plays vital importance. Hair is a fast-growing tissue and it’s likely to make demands on your body.

Some are born with fine, thin hair and wish to have thick hair no matter what they you eat but with well-balanced diet promotes plenty of growth-promoting protein and iron. And beware of dietary supplements often marketed to thicken hair or make it grow faster.

Good hair nutrition begins with proper amount of minerals like iron, calcium, potassium, selenium, magnesium etc. play a vital role in keeping the hair and scalp healthy. Protein is also crucial for ensuring good healthy hair growth. Protein deficiencies or low-quality protein can produce weak and brittle hair, and can eventually result in loss of hair color. Increasing the intake of nutrients and foods give hair a beauty boost.

1. Whole Grains have more nutrient value as per unit than their refined counterparts. With large quantities of fibre they are good for digestive system, contain a lot of antioxidants. All these qualities also make them ‘super-foods’ for healthy hair.

2. Nuts are the best sources of selenium, an important mineral for the healthy scalp. Walnuts, cashews, pecans, and almonds contain alpha-linolenic acid, an omega-3 fatty acid that helps in proper conditioning of hair. They are rich source of zinc, due to zinc deficiency leads to hair flaking.

3. Vitamin C foods with full of collagen, a protein which helps in maintaining hair follicles, blood vessels and scalp. Fruits like oranges, lemons, pineapple, strawberries, guava etc are great sources of vitamin C. Green leafy vegetables also contain vitamin C and iron which is another great nutrient for healthy hair.

4. Brown Rice is a good source of protein that provides hair with shine. Brown rice is also rich in vitamins and fibre. And spices like Dal are rich sources of protein. Vegetables like kidney beans and lentils are the best source of hair-care diet.

5. Calcium rich foods are the key nutrient for maintaining healthy hair. One needs to consume adequate calcium-rich foods to replenish lost calcium. Dairy products are excellent sources of calcium. Calcium also makes hair shine and healthy, stronger bones. Dark green vegetables also provide iron and calcium. Cottage cheese is also a good source of calcium.

6. Poultry products like Beef and eggs are also the good source for healthy hair. Eating red meat twice a week for optimal hair health.  Eggs or Egg Whites deliver multiple nutrients needed to maintain healthy hair.

7. Salmon rich in omega-3 fatty acids that are essential for healthy looking hair. These potent nutrients are terrific for increasing shine and luster.  A deficiency can result in dandruff and dry scalp as well as dull looking hair. Omega fatty acids also improves the skin.

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