Lustrous, beautiful and healthy hair is a result of a healthy body and a healthy diet. Any nutritional deficiencies can lead to problems like dryness, brittleness, dandruff and ultimately hair loss.
On the other end, there are certain foods that make your hair healthy and strong. Hair like other tissue is largely made up of protein. Eating right, exercising, reducing stress and getting plenty of sleep, will help you maximise your hair growth potential. Also, incorporating healthy foods in your day-to-day diet will lead to a difference in hair.
Getting the right vitamins for hair growth is important for the overall health of your hair. Running a deficiency in any of the following vitamins and minerals creates the potential for less than optimal hair growth. Here is our list of the top vitamins you need to keep your hair looking its best and growing just as fast as it possibly can.
Carbohydrates
Around 55-60% of your daily calories should come from carbohydrates. Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are vital to healthy hair.
Protein
Protein is the building block of hair, so a diet for healthy hair should make up at least 20% of your daily calories. Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. Inadequate protein intake over a lengthy period can cause major hair fall, which will affect its texture and quality.
Foods high in protein are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses.
Essential fatty acids
Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and improves the texture. Essential fatty acids from vegetable oils, whole grains, legumes, fresh nuts and oil seeds, spirulina, flaxseed oil and pumpkin seeds. Roughly 15 - 20% of your daily calories should come from these sources.
Vitamin A
Vitamin A is essential for hair growth and a healthy scalp. Beta-carotene is found in green and yellow vegetables and fruits, sweet potatoes, broccoli, apricots.
Vitamin E
Vitamin E increases oxygen uptake and improves circulation, thereby improving hair health and growth. Add E to your diet by consuming foods like avocados, rice bran, nuts, dark green vegetables, legumes and whole grains.
Vitamin K
This lesser known vitamin helps to maintain healthy hair. Food sources of Vitamin K include dairy foods, figs, asparagus, broccoli, lettuce, brussel sprouts, cabbage, dark green leafy vegetables, oatmeal, rye, soybeans, wheat and yogurt.
Vitamin B
To ensure that your hair is healthy and does not split include foods rich in the different B vitamins. These include whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Biotin deficiency has been linked to hair loss. Foods high in biotin are brown rice, cracked wheat, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair.
Vitamin C
Vitamin C is important for good circulation, hair growth and hair colour. If you have enough vitamin C you will have strong, supple strands of hair that do not split. Vitamin C is an important antioxidant that promotes cell and tissue repair and enhances the immune system. Good sources of vitamin C are all citrus fruits like oranges, lime, lemon, berries, vegetables like brussel sprouts, cucumbers, tomato, cauliflower, green leafy vegetables and red peppers.
On the other end, there are certain foods that make your hair healthy and strong. Hair like other tissue is largely made up of protein. Eating right, exercising, reducing stress and getting plenty of sleep, will help you maximise your hair growth potential. Also, incorporating healthy foods in your day-to-day diet will lead to a difference in hair.
Getting the right vitamins for hair growth is important for the overall health of your hair. Running a deficiency in any of the following vitamins and minerals creates the potential for less than optimal hair growth. Here is our list of the top vitamins you need to keep your hair looking its best and growing just as fast as it possibly can.
Carbohydrates
Around 55-60% of your daily calories should come from carbohydrates. Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are vital to healthy hair.
Protein
Protein is the building block of hair, so a diet for healthy hair should make up at least 20% of your daily calories. Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. Inadequate protein intake over a lengthy period can cause major hair fall, which will affect its texture and quality.
Foods high in protein are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses.
Essential fatty acids
Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and improves the texture. Essential fatty acids from vegetable oils, whole grains, legumes, fresh nuts and oil seeds, spirulina, flaxseed oil and pumpkin seeds. Roughly 15 - 20% of your daily calories should come from these sources.
Vitamin A
Vitamin A is essential for hair growth and a healthy scalp. Beta-carotene is found in green and yellow vegetables and fruits, sweet potatoes, broccoli, apricots.
Vitamin E
Vitamin E increases oxygen uptake and improves circulation, thereby improving hair health and growth. Add E to your diet by consuming foods like avocados, rice bran, nuts, dark green vegetables, legumes and whole grains.
Vitamin K
This lesser known vitamin helps to maintain healthy hair. Food sources of Vitamin K include dairy foods, figs, asparagus, broccoli, lettuce, brussel sprouts, cabbage, dark green leafy vegetables, oatmeal, rye, soybeans, wheat and yogurt.
Vitamin B
To ensure that your hair is healthy and does not split include foods rich in the different B vitamins. These include whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Biotin deficiency has been linked to hair loss. Foods high in biotin are brown rice, cracked wheat, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair.
Vitamin C
Vitamin C is important for good circulation, hair growth and hair colour. If you have enough vitamin C you will have strong, supple strands of hair that do not split. Vitamin C is an important antioxidant that promotes cell and tissue repair and enhances the immune system. Good sources of vitamin C are all citrus fruits like oranges, lime, lemon, berries, vegetables like brussel sprouts, cucumbers, tomato, cauliflower, green leafy vegetables and red peppers.
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