Hair play a vital role in shaping our looks and personality. Many people with thinning hair or baldness, battle low self esteem and confidence. Thus, hair health is an important part of our overall well being.
There are many factors that affect hair health. Some of them are:
- seasonal changes
- foods we eat
- presence of deficiencies
- physical activity
- genetics
Let us look at some of the most important foods that are responsible for improving hair growth and minimising un-natural hair fall:
- EGGS
The two most important nutrients for hair are protein and biotin, which are abundant in eggs. Biotin is a compound that is essential for the formation of keratin, the main protein found in hair. Eggs also contain a good amount of selenium and zinc, which play an important role in healthy hair.
- BERRIES
Berries are a powerhouse of vitamin C. This performs three very important roles in hair health:
- it is a powerful antioxidant and prevents the hair follicles against damage from free radicals.
- it is responsible for the production of collagen, a type of protein that makes the hair strong and prevents breakage.
- it also helps in iron absorption in the body. Iron is also an important mineral for hair growth and health.
- LEAFY GREENS
Leafy greens include dark green vegetables like spinach, rocket, collard greens, amaranth leaves, fenugreek, etc. As a group these are high in iron, vitamins A and C, and folate. All of this are important for the growth of our hair and prevent excessive hair fall.
- NUTS &SEEDS
Many nuts and seeds are powerhouses of Vitamin E, omega 3 fatty acids, selenium and zinc, along with other micro nutrients. Some examples include: almonds, walnuts, Brazil nuts, flax seeds, pumpkin seeds, sunflower seeds, etc. All of them provide a form of protection to our hair and improve the growth.
- FATTY FISH
Fish like mackerel, salmon, herring, etc are known as fatty fish and they are a great source of omega 3 fatty acids, vitamin D, selenium and protein. Research has shown that vitamin D deficiency can lead to excessive hair loss and therefore eating some amount of fatty fish in your diet is important. For vegetarians or vegans, they can get the same benefit from certain nuts and seeds like mentioned above.
- AVOCADOS
Avocados are a great source of vitamin E which is a strong antioxidant and prevents free radical damage. Thus it plays an important role in controlling hair fall by making the hair follicles stronger.
Remember, that the foods you eat play a major role in the health of your hair. A deficiency or inadequate intake of many vitamins and minerals can lead to excessive hair fall or affect hair growth.
To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.