Diet for healthy hair: Important nutrients to include.

Who doesn’t want strong and healthy hair, but most of all have some concern about our hair. Our hair health depends on many factors including age, genetics, environmental condition, and diet.

You can’t change your age and genetics, but the one important factor you can control is your diet and lifestyle. Hair is actually a part of your skin. Your hair grows everywhere in less or more amount except palms, sole of the feet, eyelids and lips. Hair grows more quickly in summers than winters and more slowly at night than during the day.

On the scalp each hair grows approximately 1 cm of length per month and this growth continues for 2 to 6 years. When the hair attains full growth it rests for 2 - 3 months and then it sheds. 

Common problems associated with hair and scalp include hair loss, infections, itching,  flaky scalp and dandruff etc. Nutrition is one of the main factors in ensuring your hair health. The right diet provides a strong base to the hair health which cannot be replaced by any hair care treatment and product.

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Here are some diet for healthy hair:

Nutritional deficiencies can contribute to increased hair problems. By including the right vitamins, minerals, proteins and fats in your diet, you can replenish these deficiencies and make your hair stronger again with less hair fall, less dandruff and other hair related issues.

Let’s understand the essential nutrients for healthy hair:-

1. Vitamin A - Adequate intake of vitamin A is vital in promoting the growth of healthy cells and tissues throughout the body, including the hair and scalp. Prolonged vitamin A deficiency can lead to hair loss and dandruff. 

The body gets vitamin A from both plant sources by the name of carotenoids and animal sources by the name of retinol. 

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Sources of Vitamin A include -  red, yellow and orange fruits and vegetables, dark green leafy vegetables, liver, fish oil, eggs and other vitamin A fortified food products.

2. Vitamin B6, Folic acid and Vitamin B12 - All these three vitamins are essential to the normal formation of red blood cells or the hemoglobin portion of the red blood cells. The main function of hemoglobin is to carry oxygen throughout the body and also the hair. The deficiency of these vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair and slow regrowth. 

The best sources of these vitamins are: chicken, liver, kidney, soyabean, orange juice,leafy vegetables, avocado, broccoli, eggs, milk and other dairy products.

3.  Vitamin C:- Vitamin C deficiency can cause the hair to be susceptible to problematic splitting and breaking. This usually is seen when there is severe vitamin C deficiency but can be corrected with increased intake of vitamin C. Remember that people who smoke, need twice as much vitamin C as compared to known smokers. 

Vitamin C sources include: citrus fruits, amla, berries, bell peppers, guava, melons, tomatoes etc.

4. Iron :- The main function of Iron is to carry oxygen in the hemoglobin of the red blood cells. Iron deficiency can lead to a condition called anemia and be a major cause of hair shedding. Anemia can be easily diagnosed with a blood test and shows symptoms like fatigue, weakness and dry skin and nails.

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Sources of Iron include :- meat, spinach, kidney beans, garden cress seeds, curry leaves, raisins, egg yolk, dates etc.

5. Zinc:- Zinc deficiency also contributes to hair related problems. Zinc is a mineral that promotes cell reproduction and tissue growth and repair. It also functions in the maintenance of oil- secreting glands attached to hair follicles.

Sources of zinc include: whole grains, nuts, seeds, legumes, etc.

6. Protein:- Protein is really important nutrient required by every cell in the body, including the normal hair cells for their growth. Without adequate protein intake, the body cannot efficiently make new hair to replace the hair that has shed. 

Sources of protein include: meat, poultry, fish, eggs, milk, cheese, yogurt, soy products, nuts, legumes etc.

If you are facing hair related problems, consult your doctor to find the root cause and get the right guidance.