Diet Regime that you should follow for healthy hair 

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hair fall

Has your hair lost its entire lustre? Do you often find more hair in shower drain? 


 

If your answer to these questions is a “yes”, then it is time to start taking care of your hair. The secret to good hair health does not lie in our shampoo – it remains hidden in our gene and diet. Some people are born with extremely beautiful skin and hair whereas others need to follow a proper diet and healthcare regime to achieve that.

There are different phases of life where we face the trouble of hair loss. It can happen due to different reasons. The main contributing factors for hair loss include –

  • Genetic Factors
  • Hormonal Imbalance During Pregnancy or Menopause
  • Anaemia
  • Hypothyroidism
  • Protein Deficiency
  • Ageing

During the lockdown, one can take extra care of their hair and skin by eating the right food and nourish their bodies well.

 

1. For Boosting length

Proteins are the Building Blocks of as  Hair. So, to maintain a good hair length, one must consume a good amount of high-quality protein daily. Intake of 1 g/kg bodyweight protein regularly can ensure good hair health. Protein deficiency can make hair dry and brittle leading to excessive hair fall and baldness. Try to incorporate a good amount of milk, egg white, chicken, fish, curd, nuts, pulses, sprout, in your daily diet to meet the daily protein requirement.

 

Read more: Anti stress foods to add to our diet to cope with the pandemic stress

hair fall

(Healthy hair)

2. For Enhancing volume

Biotin: The Most Underrated Vitamin

Biotin is responsible for hair growth and increasing the volume of hair. Its deficiency can lead to discolouration or thinning of hair. Biotin is often an ingredient in oral hair growth supplement or even shampoos to nourish hair and prevent them from looking brittle or dull. Whole grain cereals, liver, egg yolk, soya bean, cranberries, raspberries, yeast etc. should be taken to maintain the intake of biotin.

3. Increasing lustre

Omega-3 fatty acids: Makes Hair Glossy

Omega-3 fatty acids provide the hydration for hair and scalp. The cells present on the scalp also contain omega-3 fatty acid. It helps in maintaining the glossy texture of hair and gives a shiny look. It is very important to add more omega-3 fatty acids in your diet. Incorporation of oily fish like mackerel, Indian salmon, trout etc. along with flaxseeds, avocados, pumpkin seeds and walnuts can help in meeting your daily requirement for this nutrient.

Vitamin A: Shine on Factor

Sebum, which is a natural scalp conditioner needs vitamin A for its production. Sebum helps in maintaining the natural luster of hair. In vitamin A deficiency,  hair becomes dull and dry. Orange and yellow colored vegetables are rich in beta-carotene which is a precursor of vitamin A. Foods like – carrots, sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce, egg yolk, milk, butter can help in meeting daily vitamin A requirement.

 

4. Controlling frizz and prevent hair breakage

Power Up with Iron

Iron is another very important mineral which helps in maintaining good hair health by avoiding hair breakage and preventing frizz. Iron, in the form of haemoglobin, carries oxygen and nutrient-rich blood to the hair follicle and helps in their nourishment. Its deficiency leads to anaemia which is a major cause of hair loss. Try incorporating seafood like clams, or chicken, red meat, mutton or sheep liver, dates, spinach, beetroot, apples, soybeans, broccoli etc. in your diet to meet the daily iron requirement.

Read more: Common Hair Fall causes: These 5 mistakes are making you lose your hair early

hair care

(Biotin)

Vitamin C: Citric Acid is Good

Vitamin C plays a very crucial role when it comes to maintaining hair health. It helps in better absorption of Iron and along with protein, it helps in forming the building blocks for hair. Amla, citrus fruits, papaya, guava, raw green leafy veggies are a good source of vitamin C and should be included in the diet to ensure proper hair health.

5. Adding smoothness 

Vitamin E: Pick Those Soft gel

Vitamin E is a quintessential nutrient when it comes to skin and hair care. A base ingredient included in a range of hair and skincare products, it’s a crucial nutrient for healthy hair. It helps in building and repairing hair tissue and in protecting hair from sun damage. Nuts, Olive Oil, Avocado, Sunflower Oil etc. can be taken to meet the daily requirement of Vitamin E.

Along with the above-mentioned foods, adequate water intake, avoiding junk and oily foods, 6-7 hours of regular sleep, stress-free lifestyle can help in maintaining good hair health.

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