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Dietary tips for healthy hair

It is every person’s dream to have healthy hair and when we see that dream falling strand by strand every time we brush our hair, we panic. The first thing people do is try treating the problem externally for quick results. But more than often, the right treatment is internal nourishment. Healthy and balanced diet is inevitable for healthy hair. Your hair texture only reflects the inner health of your body. Each hair strand is made up of tough proteins and needs persistent nourishment of vitamins and minerals that can only come from what you eat. So, let’s check what should fall on your plate that will lead you to healthy hair.

  • Proteins – Dry, brittle and weak hair are the problems that erupt due to protein deficiency. Choose your proteins wisely from chicken, egg, fish, pulses, dairy products, legumes, and nuts, etc.
  • Irons – Lack of iron in the body is the major cause of hair loss. You can increase your iron stores by including lentils, spinach, leafy green vegetables, broccoli, kale, green salads, and all kinds of red meat.
  • Vitamin C – It helps to aid the absorption of iron. Hence, foods rich in vitamin C are good to eat in combination with iron-rich foods. Blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes are all vitamin C rich products.
  • Omega 3 – Our body cannot make omega 3 fatty acids by itself and hence it has to be obtained from oily fishes like salmon, herring, sardines, trout and mackerel and vegetarian sources including avocado, pumpkin seeds, and walnuts. Omega 3 fatty acids keep your scalp and hair hydrated hence preventing hair fall.
  • Vitamin A – Itchy scalp and dry hair problem are caused due to lack of sebum that is created by vitamin A. Carrots, pumpkins, and sweet potatoes will supply the much-needed Vitamin A to your plate.
  • Zinc and selenium – Lack of zinc can lead to hair loss and dryness along with flaky scalp. Fortified cereals and whole grains are zinc rich along with oysters, beef, and eggs.
  • Vitamin E – Avocado is a great source of vitamin E that protects your hair from sun damage.

Following a wise dietary plan will mark the beginning for healthy hair…

  • Breakfast can consist of skim or soya milk, whole grain bread or toast or poha or breakfast cereal or sprout and a bowl of fresh fruits.
  • Lunch a perfect meal with fresh veg. soup and salad, whole-wheat flour or jowar or bajra chapatti, green veggies, whole pulses, brown rice, and curd.
  • Carrots, cucumber, and dry fruits make a healthy hair snack.
  • It is suggested to keep the dinner light with fresh veg. soups, salads, sprouts, and buttermilk.

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