Indian diet for hair growth and health

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Mothers are often seen scolding their kids because they forgot to eat nuts, didn’t drink the glass of milk or refused to eat spinach and dal. It might have happened with you when you were a child. It has happened with most of us.

Turns out mothers had a good reason to be strict when it came to consuming all these foods. Because they know that these nutrients are required for healthy hair.

Bon Happétee has compiled the best Indian diet for hair growth  and health-

Protein:

A good protein intake helps your body to produce keratin, the building block of hair. When you don’t eat enough protein, your body rations the quantity. It cuts off the protein supply to the hair follicles. As a result, your hair strands become weak and prone to breaking.

Eggs, chicken, fish, meat, dairy products, sprouts and pulses stand among the best sources of protein.

So pump up the protein for lustrous locks, by eating one serving of these protein-rich foods for breakfast, lunch, and dinner.

Omega 3 fats:

Omega 3 nourishes the hair follicles and provides the oils to keep your scalp hydrated. Also, this essential fat promotes hair growth as well as adds lustre to your hair. Eating Omega 3 prevents brittle hair, dandruff and can reverse hair loss.

The top sources of Omega 3 are salmon, tuna, and mackerel. Vegetarians must grab their Omega 3 quota from walnuts, pumpkin seeds and flaxseeds.

Biotin:

Often referred as the hair vitamin, biotin repairs brittle hair and improves its strength and texture. This B-complex vitamin reacts with cell enzymes to produce amino acids, the building blocks of protein. Deficiency of this vitamin results in brittle hair and hair fall. Thus, eat adequate biotin for a strong, thick, and lustrous mane.

The richest sources of biotin are egg yolks, soybean, fish, mushroom, nuts and cheese.

Vitamin A:

Your body needs Vitamin A to produce sebum. Sebum moisturizes your scalp and gives your hair a glossy texture. Without sebum, you’d experience an itchy scalp and dry, brittle hair. Vitamin A promotes hair growth and gives your curls bounce and volume.

Yellow, red and orange veggies and fruits such as sweet potato, papaya, mango, and carrots burst with Vitamin A. Other sources are egg yolks, green leafy vegetables, meat, and dairy products.

Iron:

Iron enhances your hair texture and reduces its dryness by increasing the flow of oxygen and nutrients to your hair’s roots and scalp. Deficiency of iron disrupts this nutrient supply to the follicle. This deficit affects the hair growth cycle and causes hair loss.

Include meat, oysters, iron-fortified cereals, dates and watermelon, to get praise worthy tresses.

Vitamin E:

The powerful antioxidant properties of Vitamin E protect your hair from oxidative stress, the root cause of hair fall. This super vitamin improves blood and nutrient flow in the scalp thus nourishing your tresses. Also, Vitamin E repairs hair damage, reduces dryness of hair and protects hair from UV rays.

Consume nuts, whole grains, and leafy greens to turn your frizzy hair to glossy locks.

Zinc:

Zinc plays a vital role in your immune system and has antioxidant properties. Thus, it helps your body carry out its functions, including hair growth as well as protects your hair from sun damage. This mineral strengthens your hair follicles; its deficiency is linked to hair loss. What’s more, zinc is important for DNA and RNA production, vital for healthy hair growth.

Eat oysters, chicken, legumes especially chick peas, nuts and eggs to up your zinc quota.

Vitamin C:

Vitamin C is a key component of collagen, an essential protein for hair growth and strength. This strong antioxidant vitamin protects your hair from losing its moisture and premature greying. What’s more, your body needs Vitamin C to absorb iron. And you’re aware of how important iron is for your tresses.

Chomp on guava, lemon, citrus fruits, strawberry, amla and capsicum.

Eat the right nutrients and let your hair bask in their goodness. Remember –

“Invest in your hair. It is the crown you never take off.”

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Vishruta Biyani (Nutritionist) :