Just
as food filled with loads of oil and calories can cause acne flares and
jeopardise your waistline, unhealthy food can also cause damage to your
healthy hair and scalp. Every individual craves for healthy and better looking hair, luscious locks, that won't diminish with age. Hence, be
careful of what you eat, as the
nutrients
you consume are essential to fortify follicles, each strand of your
hair and your scalp. Today, Priya Kathpal - Nutritionist, shares a list
of super foods, to bring in bounce and luster back to your hair. If you
want to get rid of dull, dry, or greasy hair, then pile up your plate
with these foods and see the difference. Presenting 20 best foods for
healthy hair and scalp.
Healthy hair food # 1: Salmon The key ingredients for a healthy hair and
scalp
are protein and vitamin D. Salmon is a great source of protein, vitamin
D and omega-3 fatty acids. This omega-3 fatty acid is very much
essential to keep your scalp and hair shaft very well hydrated. As
healthy hair starts with a healthy scalp, get in more omega-3 fatty
acids in your diet.
Healthy hair food # 2: Beef
Dr. Sandeep Suttar - Hair Restoration and Skin Rejuvenation surgeon at
HairRevive, Mumbai, says: "If you don't have cholesterol problems, then
you must consume this meat at least twice a day. This food has all the
possible nutrients that your hair needs for its up keep. The presence of
protein, vitamin B, iron, zinc and other vital minerals will help to
maintain the
health
of your scalp and hair." Lastly, Dr. Sandeep says, "Though it is rich
in nutrients, the consumption of beef should be minimum to avoid other
health problems."
Healthy hair food # 3: Prunes
Including prunes in your diet can help to improve your hair texture as
well as proper bowl movements. As it is rich in iron, it helps prevent
hair loss, dull hair, thin hair, and discoloration of your hair.
Healthy hair food # 4: Green tea
The presence of polyphenols helps in keeping your scalp healthy. If
your scalp is healthy, then the overall health of your hair improves, as
it helps to keep your hair shiny and dandruff free. Dr. Sandeep shares a
quick fix to treat your dandruff problem with this miraculous tea.
Washing your hair with green tea or applying it on your scalp will help
to kill your dandruff worries.
Healthy hair food# 5: Carrots
Carrots not only help to sharpen your vision but also to maintain the
health of your hair due to the presence of vitamin A. Existence of
vitamin A helps in formation of sebum oil in the scalp - says Dr.
Sandeep. Sebum is a very important element which helps to keep the scalp
and hair very well moisturized. A moisturized scalp means healthy hair.
Healthy hair food # 6: Eggs Eggs are rich in
biotin
and vitamin B. These two nutrients are very important for the health
and maintenance of your hair. Biotin is a star element, which helps to
keep your hair shiny and lustrous. Biotin is also present in many
shampoos and conditioners and is one of the important elements needed
for hair health.
Healthy hair food # 7: Dark green leafy vegetables
Include lots of dark green leafy vegetables like spinach, broccoli and
lettuces in your diet. All these dark green leafy vegetables are an
excellent source of vitamin A and Vitamin C. Both these vitamins help in
the formation of sebum, which is a natural hair conditioner and hence
moisturizes your skin and scalp.
Healthy hair food # 8: Brown rice
Brown rice has some protein, vitamins and fiber. Besides giving you
healthy hair and scalp, it also keeps you from over eating as it keeps
you full for a longer time. Hence, switch to brown rice now to maintain
your hair as well as your body.
Healthy hair food # 9: Oysters
Hair loss or dandruff is due to low level of hormone androgen
production. Include oysters in your diet as they are rich in zinc, which
further helps in the production of androgen and hence fights against
hair fall and dandruff. Besides, it also helps your locks retain shine
and health.
Healthy hair food # 10: Walnuts
Walnuts are one of the best nuts for your hair nourishment and
maintenance. As they are rich in omega-3 fatty acids, biotin, vitamin E
and copper they protect your hair against damage from the sun by being a
shield when you venture out; they also prevent hair loss and help keep
your hair lustrous and rich in color.
Healthy hair food# 11: Cottage cheese
Besides it being low-fat, cottage cheese is also rich in calcium and
protein. Include this healthy cheese for breakfast if your goal is to
get rid of dull hair and shed some extra kilos at the same time.
Healthy hair food # 12: Green peas
Green peas are a well balanced food available for healthy hair. They
are loaded with all types of minerals and vitamins like zinc, iron and
vitamin B, which help in maintaining the health of your hair and scalp.
Healthy hair food # 12: Green peas
Green peas are a well balanced food available for healthy hair. They
are loaded with all types of minerals and vitamins like zinc, iron and
vitamin B, which help in maintaining the health of your hair and scalp.
Healthy hair food# 13: Lentils
"If you really want healthy hair and scalp, then include lentils in
your diet at least 3-4 times a week," says Priya. Lentils are rich in
folic acid. Presence of folic acid helps in providing the requisite
amount of oxygen to your scalp and skin, which further promotes hair
growth and cell renewal.
Healthy hair food # 14: Bell peppers Include all colors of bell peppers in your diet as they are a great source of vitamin C.
Vitamin C
guarantees efficient transition of oxygen to hair follicles. Besides,
it also helps in the formation of collagen and promotes hair growth and
prevents hair breakage.
Healthy hair food # 15: Whole grains
Whole grains are rich in nutrients and fibers. This promotes hair
growth and makes it a super food for healthy hair. Besides, it also aids
good digestion and prevents ailments like
diabetes,
obesity and constipation.
Healthy hair food # 16: Sweet potatoes
Sweet potatoes are loaded with beta-carotene, which when consumed gets
converted to vitamin A. Vitamin A prevents dull scalp and hair and
promotes growth and proper circulation of oxygen to the hair follicle.
Healthy hair food # 17: Blueberries
This super fruit is loaded with vitamin C, which helps in oxygen
circulation to the scalp and hair follicles, and prevents hair breakage.
Healthy hair food # 18: Bacon
Though it is an enemy if you want to kick some calories, but if you
want healthy hair then you should consume not more than 4 ounces - says
Priya. It is loaded with all healthy hair promoting nutrients like
vitamin B, zinc and protein.
Healthy hair food # 19: Shrimps
Shrimps are not only delicious but also a great doctor for your dull
hair and scalp. Shrimps are loaded with vitamin B12, iron and zinc, all
of which prevent hair loss and promote growth and maintenance.
Healthy hair food # 20: Pumpkin seeds
Pumpkin seeds are a perfect hair rejuvenating snack. They're good for
overall health, as they are loaded with protein, omega-6 fatty acids,
zinc and iron.
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