A balanced diet is essential for a person’s health. But did you know that your hair too needs a healthy diet? Believe it or not, your hair is what you eat. Avni Kaul says your diet plays a big role in keeping your hair shiny and strong. According to studies, carbohydrates and other nutrients are essential for the biosynthesis of hair. Here are some diet tips for healthy and strong hair from eminent nutritionist and Dietitian, Avni Kaul.
- Protein-rich food: Hair is made up of a tough protein called Keratin. So, a protein-rich diet is a must for healthy and strong hair otherwise your hair may become dry, brittle, and weak.
- Choose healthy protein sources like chicken, turkey, fish, dairy products, eggs, milk, legumes (kidney beans and lentils), lean meat, nuts, and tofu. Quinoa, etc.
- Iron-rich food: This important mineral helps to fight hair loss. Dark green leafy vegetables like spinach, broccoli, amaranth, moringa leaves, and kale provide a good source of iron which is a must for healthy hair growth. Other sources of iron are red meat, chicken, fish, clams, soybeans, etc. Fortified cereals, grains, and pasta are also rich in iron.
- Healthy fats: Omega-3 fatty acids are essential fats that the body cannot make themselves. Hence a diet rich in this nutrient is important for strong, well-hydrated, and healthy hair. Include oily fish like salmon, herring, sardines, trout, and mackerel in your diet. Other sources are walnuts, chia seeds, avocado, broccoli, cauliflower, etc.
- Vitamin C: Citrus fruits like orange, lemon, sweet lime, amla, berries, blackcurrants, kiwi, strawberries, and guava are rich in Vitamin C which helps in iron absorption and collagen production. This provides nutrients to hair shafts, adding strength to the hair. Sweet potatoes and papayas are also rich sources of Vitamin C.
- Vitamin A and E: If you want stronger roots, then Vitamin A is the nutrient that you need. Vegetables like carrots, sweet potatoes, and pumpkins are rich in beta-carotene which makes Vitamin A. Other sources are dark leafy green vegetables, apricots, pumpkins, lettuce, tomatoes, etc.
- Vitamin E’s antioxidant properties prevent hair loss, maintain a healthy scalp, and restore shine. Spinach, peanuts, and hazelnuts, sunflower seeds, avocado are good sources of Vitamin E.
- Vitamin B6 (Pyridoxine): Foods like bananas, potatoes (both white and sweet), spinach, cheese, chicken, fish, lentils, milk, shrimp, sunflower seeds, and whole grains are rich in Vitamin B6 which is important for healthy hair growth because of it’s role in protein metabolism.
- Vitamin B12 (Cobalamin) is also important for healthy hair growth. Sources rich in this vitamin are chicken, dairy products, egg yolks, fish, liver, milk, shellfish, etc.
- Vitamin B9 (Folic Acid) helps your hair cells work and grow. It can be obtained from foods like avocado, beans, citrus fruits (grapefruit, orange), strawberries, green leafy vegetables, lentils, nuts, seeds, and whole grains.
Conclusion –The right diet, packed with all kinds of nutrients, is crucial for strong and healthy hair. Consult your nutritionist for more information.
