Do you think your hair and skin needs special attention just before the D-Day?
If your answer to these questions is a “yes”, then it is the time to take care of your hair. The secret to good hair and skin health does not lie in our shampoo – it remains hidden in our genes 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.
To maintain good hair health one must maintain a good balance of the following nutrients in the diet–
Proteins are the Building Blocks
Hair is made up of protein. So, to maintain good hair and skin health, one must consume a good amount of high-quality protein daily. Intake of 1 g/kg bodyweight protein regularly can ensure good hair and skin health. Protein deficiency can make hair dry and brittle, leading to excessive hair fall and baldness, and skin unable to support its gradual wear and tear. 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.
(Right amount of protein)
Power Up with Iron
Iron is another very important mineral which helps in maintaining good hair health. 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.
Omega-3 fatty acids: Makes Hair Glossy and Skin shiny
Omega 3 fatty acids provide the hydration to our skin as well as 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.
Biotin: The Most Underrated Vitamin
Biotin is responsible for optimal hair, skin and nail health. It’s deficiency can lead to discolouration or thinning of hair. Biotin is often an ingredient in oral form for hair growth and skin health supplement or even shampoos and cosmetic products 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.
Vitamin C: Citric Acid is Good
Vitamin C plays a very crucial role when it comes to maintaining healthy skin and hair. 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.
Read more: How to keep your cholesterol level in check?
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 also in protecting hair from sun damage. Nuts, Olive Oil, Avocado, Sunflower Oil etc. can be taken to meet the daily requirement of Vitamin E.
Vitamin A: Shine on Factor
Sebum, which is a natural scalp conditioner needs vitamin A for its production. Sebum helps in maintaining the natural lustre of hair. In vitamin A deficiency hair becomes dull and dry. Orange and yellow coloured 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.
Along with the above-mentioned foods, adequate water intake, avoiding junk and oily foods, 6-7 hours regular sleep, stress-free lifestyle can help in maintaining good hair and skin health. Incorporate these healthy tips in your diet and routine during the pre-bridal months to ensure a shiny glow on your skin and hair for the D-Day.
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