While topical treatments are important, true hair health starts from within. What you eat directly impacts the health and growth of your hair. Here's your complete guide to eating for beautiful hair.
Protein Power: Hair is made primarily of a protein called keratin. Include plenty of lean meats, fish, eggs, legumes, and dairy in your diet. Vegetarians can opt for lentils, chickpeas, and paneer.
Iron-Rich Foods: Iron deficiency is one of the most common causes of hair loss, especially in women. Eat spinach, beetroot, pomegranate, dates, and iron-fortified cereals. Pair them with vitamin C foods to improve absorption.
Omega-3 Fatty Acids: These healthy fats nourish hair follicles and add shine to your hair. Include fatty fish like salmon, walnuts, flaxseeds, and chia seeds in your diet.
Biotin and B-Vitamins: These are essential for hair growth. Eggs, nuts, whole grains, and leafy greens are excellent sources. Biotin deficiency can lead to brittle hair and hair loss.
Zinc and Selenium: These minerals support hair tissue growth and repair. Find them in oysters, pumpkin seeds, chickpeas, and Brazil nuts.
Vitamin A: This vitamin helps produce sebum, which keeps your scalp moisturized. Sweet potatoes, carrots, and leafy greens are great sources. But don't overdo it – excess vitamin A can actually cause hair loss.
Foods to Avoid: Limit sugar, processed foods, and alcohol. These can lead to inflammation and poor nutrient absorption, negatively affecting hair health.
Stay Hydrated: Water makes up almost 25% of the weight of a single strand of hair. Drink at least 8-10 glasses of water daily for healthy, hydrated hair.
Supplement Wisely: While a balanced diet is best, supplements can help fill nutritional gaps. Consult a healthcare provider before starting any supplements.