One of the major issues faced by everyone at one stage is the hair loss. Mainly it’s caused by dust and pollution but it’s not only the reason for hair loss the chemical filled shampoo we are using daily is also one of the reason for hair loss. Not taking proper nutrition filled food is the unavoidable reason for hair loss that everyone of us know. Though we can some how avoid dust and pollution damaging our hair by covering it properly when you travel. We also need to have a healthy and balanced diet in order to prevent hairloss as well as to regrow the lost hair. Many foods are known for it’s good properties of hair growth let us check them and have a glance of it’s goodness in this blog.
Many people want strong and healthy hair, especially as they grow older they may loss more hair little by little.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. Yes if you change your diet by eating healthy foods definitely you will notice a change in your hair growth. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Carrots
It’s not just the eyes, Vitamin A-rich carrots provide excellent nourishment for the scalp. A healthy scalp ensures shiny, well-conditioned hair that is strengthened and moisturised. An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like the Indian salmon and low-fat dairy are great boosters for healthy hair.
For best results you can have soup made with carrots, beans and any vegetables of your choice and have it with your breakfast.
Carrot halwa
Carrot kheer
Carrot rice healthy lunch box ideas
Beans
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs.
They also provide many other hair-healthy nutrients, including iron, biotin and folate.
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.
Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
Sweet potatoes are loaded with vitamin A, which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.
Have cooked sweet potatoes as a evening snacks, replace your unhealthy snacking habit with these healthier choice.
Avocados
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which may promote hair growth.
Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth.
Have a glass full of avocado milk shake for breakfast or in the mid morning as it contains many important nutrients.
Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. Include all spinach varieties once in a week with dal for good results. You can also have spinach soup with other mixed vegetables at least once in a week.
Prunes
If your hair suffers from dryness, thinning, stiffness, discolouration or hair fall, depleting reserves of iron might be the culprit. Prunes are known to be great sources of iron and greatly help improve the quality of hair. Also ensure you get plenty of green vegetables and beetroots in your diet in addition to prunes.
Berries
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals
Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. For example, strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth.
Green peas
Although green peas are not rich in antioxidants or any specific vitamin or mineral, they contain a well-balanced amount of vitamins and minerals such as iron, zinc and B group vitamins. These are essential for maintaining healthy hair.
Matar pulao / peas pulao
Oats
Not only are oats loaded with fiber that helps maintain a healthy heart and bowels, they also contain a high concentration of other essential nutrients such as zinc, iron and omega-6 fatty acids. Together, these are also knows as polyunsaturated fatty acids (PUFAs). Omega-6 fatty acids in particular are essential to maintain normal skin, hair growth and development. Since this essential ingredient is only obtained through the diet, make sure your breakfast includes a bowl of oatmeal every few days in the week.
Shrimp
While red meats are best avoided in excess, finding an appropriate substitute for proteins might be a little difficult for those looking to build muscle etc. Alternatively, of the wide variety of sea food available, shrimps are a great substitute. They not only go excellently well in a number of curries and pastas, their potent concentration of Vitamin B12, iron, zinc contain all the necessary nourishment to prevent hair loss.
Shrimp gravy
Walnuts
Not to be outdone by the oats, walnuts are one of the most hairfriendly nuts in the category. Not only do walnuts have more omega-6 fatty acids than any other food, but they’re also full of zinc, iron, B vitamins (B1, B6 and B9), and plenty of protein. However, a word of caution, walnuts also contain a small trace of selenium, a mineral known to cause hair loss in people who are selenium-deficient or have way too much in their system. So a handful of nuts over the week should tide you over without much trouble.
Eggs
For a head full of healthy hair, the egg is probably one of your best friends. It’s loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids in large amounts. Being deficient in any of these vitamins and minerals is known to result in poor quality of hair. In addition it’s also a good source for biotin (Vitamin B7) which is a great aid to fight hair loss.
Eggs are a great source of protein and biotin, which are important for hair health and growth. A deficiency in either of these nutrients has been linked to hair loss.
Egg rice
Egg dosa
Egg omlette
Fatty fish
Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more are needed.
Low fat dairy products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. Add a cup of yogurt or cottage cheese to your snack list and to help prevent hair loss, stir in a few tablespoons of flaxseed or walnuts for your required dose of omega 3 fatty acids and zinc.
Hairy mistakes
Here are a few common mistakes that severely damage hair
- Excessive stress and some medication are conclusively known to retard hair growth and promote hair loss.
- Cut down on the use of hair spray, hair gels, and styling creams that contain harsh chemical ingredients, which can dry out the scalp and cause the formation of flakes. Also harsh treatments such as perms, colours, relaxers etc take a toll on the health of your hair.
- Avoid changing your shampoo and conditioner constantly. Stick to one good mild cleansing shampoo for six months before changing.
- Excessive exposure to the sun, pollution, rain water and dust without proper protection makes the hair dry, brittle and limp. Use a live in conditioner during the rains to protect it from the humidity and wash and oil it regularly to maintain a healthy scalp.
Source :
https://www.healthline.com/nutrition/foods-for-hair-growth
Food.ndtv.com
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