Nutrients You Need for Healthy & Lustrous Hair

February 28, 2021 / diet, fitness tips, Healthy Habits
Nutrients You Need for Healthy & Lustrous Hair

Healthy, shiny and strong hair not only contributes to good looks, but it is a sign of healthy and nourished you. Although it is easy to get carried away with the “so-called” best and natural products marketed to make your locks look healthy and shiny, one thing which you cannot ignore when it comes to healthy hair is the importance of proper nutrition. Nutrition is one of the most important things to keep your hair at their best.

A healthy diet is beneficial not just for your internal body but your external body (hair and skin) as well. A right diet which includes the key nutrients ensures hair growth, prevents breakage and moisturizes your hair.

It has also been observed that the texture and speed of hair growth are based on genetics, gender, age, hormones. Besides, nutrient deficiency like anorexia, anaemia, zinc deficiency and hormonal fluctuations like menopause, polycystic ovaries, thyroid disease also affects hair health.

Here are a few of the nutrients that can make your mane healthy:


Protein
Hair’s structure is made of hardened proteins called keratin. Insufficient protein can lower down the generation of this important building block thereby slowing down the hair growth and making your hair weak. Include a high-protein for better hair health.


Biotin
Biotin is a nutrient that has been responsible to promote hair growth. Biotin interacts with cell enzymes to produce amino acids. These are the compounds that form the most important proteins Deficiency of biotin can lead to hair loss. Carrots, almonds, walnuts and cauliflower are some of the natural sources of biotin. If you are considering taking supplements, you can talk to the expert nutritionists at 8 Fitness Tips for a recommendation.


Iron
Iron found in red blood cells is responsible for providing nourishing oxygen to the hair follicles. Even when the iron level in the blood looks normal, there can still be a chance of deficiency of ferritin. Ferritin stores iron and supplies it to the body when it needs it. Deficiency of ferritin can slow or even stop the hair growth and can also cause hair to fall. Eat iron-rich foods to keep the supply of the nutrient sufficient in the body.


Omega-3 Fatty Acids
The cell membranes of your scalp’s skin contain Omega-3 Fatty Acids. It is also found in the natural oils that the scalp and hair produce, to stay hydrated. Sufficient supply of these essential fatty acids can prevent dryness of the scalp and help in hair growth. Incorporate flax seeds, walnuts, soybeans or fatty fish in your diet to ensure a healthy dose of omega-3s.


B Vitamins
Vitamin B6, B12 and folate produce red blood cells which carry oxygen and nutrients to the cells in the scalp and hair follicles. Deficiency of B vitamins can make your hair prone to breakage and loss while slowing down the growth. Beans, chicken, oatmeal and low-fat dairy foods are good sources of B vitamins.


Vitamins C
This essential nutrient does a couple of things to help promote healthy hair: Vitamin C helps absorb iron. It’s also used to form collagen, a structural fibre that makes up the connective tissue in the body, which hair follicles require for optimal growth.


Zinc
Zinc helps strengthen your hair follicles and prevent hair loss, by binding its proteins. It also plays a role in your oil glands functioning properly, which protects your locks from dryness and dandruff. Shellfish, like oysters, crab, lobster, clams and mussels all have high zinc content. Sunflower seeds, peanuts, pine nuts, beef, lamb, pork and cereals with whole grains and bran are some other zinc-rich foods to choose from.

These minerals assist the body in repairing damaged hair and strengthening hair follicles. You need every strand you have, so eat foods rich in these minerals to keep your stylist in the business.

The next time you admire your mane in the mirror, give these healthy hair nutrition essentials a big thank you. And if you’re looking to improve your hair, evaluate your eating habits to see what might be lacking; the advice of an expert nutritionist can also help.

Call 8 Fitness Tips for all your nutrition related queries!

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