"Just like every other part of your body, the cells and
processes that support strong, vibrant hair depend on a balanced diet,".
It can take longer to notice changes (both good or bad!) in your
hair than in your skin.
For example, "just one week with a poor diet can yield acne
flare-ups or dry, sallow skin within days
"but with hair, it can take a few months for a nutritional
deficiency or the effects of a crash diet to show up."
The nutrients you eat today help fortify the hair follicle -- from
which each strand is born -- and the scalp that surrounds it. "Healthier
follicles? Healthier hair. Healthier scalp? Healthier hair!".
Of course, there's more to your hair than what you eat. Smoking,
hormonal imbalances, and not enough sleep can also affect how your hair looks
and feels.
No magic nutrient can make up for those concerns.
Still, you have a lot more leverage than you might think.
If you eat a balanced, varied, protein-rich diet that focuses on
the following 10 foods :
1. Salmon
Besides being rich in protein and vitamin D (both are key to
strong hair) the omega-3 fatty acids found in this tasty cold-water fish are
the true superstar.
Your body can't make those fatty acids, which your body needs to
grow hair.
About 3% of the hair shaft is make up of these fatty acids.
Omega-3s are also found in cell membranes in the skin of your
scalp, and in the natural oils that keep your scalp and hair hydrated.
Other sources: If
salmon doesn't thrill you, you can also get essential fatty acids from fish
like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds,
and walnuts (see below for more wonderful things about walnuts.)
2. Walnuts
These are the only type of nut that have a significant amount of
omega-3 fatty acids.
They're also rich in biotin and vitamin E, which helps protect
your cells from DNA damage. Since your hair rarely gets much shielding from the
sun, this is especially great.
Too little biotin can lead to hair loss.
Walnuts also have copper, a mineral that helps keep your natural
hair color rich and lustrous.
Other sources: Try using walnut oil in your
salad dressing or stir-fry instead of canola or safflower.
3. Oysters
Oysters are rich in zinc, a lack of which can lead to hair loss
(even in your eyelashes), as well as a dry, flaky scalp.
You can get some zinc through fortified cereals and whole grain
breads, but oysters can boast a good level of protein too. "Remember, hair
is about 97% protein,".
Without enough protein, your body can't replace the hairs that you
naturally shed every day and what you do make can be dry, brittle, or weak.
Other sources: Get
your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet potatoes are a great source of the antioxidant beta
carotene, which your body turns into vitamin A. "Basically, every cell of
the body cannot function without enough Vit. A,".
It also helps protect and produce the oils that sustain your
scalp, and being low on vitamin A can even leave you with itchy, irksome
dandruff.
Other sources: Carrots,
cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta
carotene.
5. Eggs
A great source of protein, eggs are loaded with four key minerals:
zinc, selenium, sulfur, and iron.
Iron is especially important, because it helps cells carry oxygen
to the hair follicles, and too little iron (anemia) is a major cause of hair
loss, particularly in women.
Other sources: You
can also boost your iron stores with animal sources, including chicken, fish,
pork, and beef.
6. Spinach
The iron, beta carotene, folate, and vitamin C in spinach help
keep hair follicles healthy and scalp oils circulating.
Other sources: Try
similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and
Swiss chard.
7. Lentils
Tiny but mighty, these legumes are teeming with protein, iron, zinc,
and biotin,making it a great staple for vegetarian, vegans, and meat eaters.
Other sources: Toss
other beans such as soybeans (the young ones are called edamame) and kidney
beans into your soup or salad.
8. Greek yogurt
Cruise the dairy aisle for low-fat options such as Greek yogurt,
which is high in hair-friendly protein, vitamin B5 (pantothenic acid), and
vitamin D.
Emerging research links vitamin D and hair follicle health, but
exactly how that works isn't clear.
Other sources: Cottage
cheese, low-fat cheese, and skim milk also fit the bill.
9. Blueberries
Exotic super fruits may come and go but when it comes to vitamin
C, "It's hard to top this nutrient superhero,". Vit. C is critical
for circulation to the scalp and supports the tiny blood vessels that feed the
follicles. Too little vit. C in your diet can lead to hair breakage.
Other sources: Kiwis,
sweet potatoes, tomatoes, and strawberries.
10. Poultry
This everyday entree is extraordinary when it comes to protein, as
well as hair-healthy zinc, iron, and vitamins B to keep strands strong and
plentiful. Because hair is nearly all protein, "foods rich in protein are
literally giving you the building blocks for hair,".
Other sources: Lean
cuts of beef are another good source of lean protein.
Dr. Abhishek Pandey,
7860210001
