Fine Hair Quality and Diet
Table of Contents
Hair loss can cause people to look old beyond their years. But, if you want to tap the fountain of youth, and combat thinning hair, don’t think that expensive salon treatment or costly shampoo and conditioner can get the job done. With the aid of the right diet and these amazing foods, you too can access healthy, shining strands of hair that make your crowning glory the envy of all others. Get the hair you’ve always wanted with these nutritious foods and maximize the potential of nature’s bounty to look stunning at all times.
Foods For Fine Hair Quality
Foods Filled with Iron
Iron-rich foods include lentils, potatoes (with skins on), sunflower seeds, tofu, flax seed, molasses, peanuts, beef, chicken, shrimp, trout, and oysters. Iron is a mineral that has a lot of value for hair quality. Anemia can even cause hair loss. This is because the follicles and roots from which hair strands grow are nourished by nutrient-rich supply of blood.
If iron levels go below a specific phase, this causes the nutrients to not reach the follicle. This can cause shedding and prevent the hair growth cycle from proceeding normally. Animal products such as chicken, fish, and red meat are rich in iron which can be directly absorbed by the body. Iron content in vegan foods such as leafy salad greens is also high. Opt for non-meat sources with Vitamin C imbued food to enable the body to absorb iron.
Foods Rich in Zinc
These include cashews, almonds, walnuts, pecans, oysters and almonds. Protecting the scalp, minerals like zinc and selenium are perfect for combating thinning hair. Zinc loss leads to loss of hair and a dry scalp. Cereals and wholegrain products are also rich in zinc as well as eggs and beef. Zinc also is an essential mineral that enables hair follicles to expand.
Foods With Biotin
These include beans and eggs. A water-soluble vitamin C, biotin deficiency is associated with brittleness and hair loss. Biotin-rich foods such as yolk, soy flour, and yeast, as well as liver, and whole grain products can lead to improved hair growth. Biotin is an essential nutrient synthesizing a vital hormone known as Keratin Growth Factor used to synthesize the protein keratin that boosts hair health. Biotin is called vitamin B7 as well.
Selenium Rich Foods
These foods such as nuts and nut butters are perfect for a healthy scalp.
Vitamin B12
This diet also promotes healthy hair. At least 2.4 mcg needs to be added by including goods such as chicken, eggs, and shellfish. For vegans, a better choice is cottage cheese or yogurt.
High on Carbs
A carb-rich diet comprising fruits and whole grains is essential for improving the quality of the hair. Diets low in carbohydrates can lead to thinning hair. Close to fifty-five to sixty percent of daily calorific intake should include carbs. Carbohydrates are a critical source of energy and help in tissue and hair growth. Complex carbs such as veggies, fruits, brown rice and whole grains are the perfect addition rich in vitamin B complex which boosts hair health.
Fibres are a Must
Eating veggies ensure that you get the right vitamins. For example, carrots and spinach contain Vitamin A while vitamin C rich lemons and citrus fruits produce a natural hair conditioner called sebum. Both these vitamins are essential for good quality hair.
Vitamin C
This helps in the absorbing of iron and can be had with iron-rich nutrients. It is also an antioxidant so can be quickly and effectively utilized. Hair growth and color are also influenced by this vitamin. The top sources of Vitamin C are:
- Blueberries
- Blackcurrants
- Guava
- Kiwi fruit
- Papayas
- Oranges
- Sweet potatoes
- Strawberries
- Broccoli
How does Vitamin C help in improving the quality of the hair? Production of collagen boosts capillaries that enrich the shaft of the hair.
Vitamin A
This vitamin strengthens the hair through sebum. An oil substance secreted by sebaceous glands providing conditioning for the healthy scalp, sebum’s deficiency can result in itching and dryness of the scalp and hair. Vitamin A rich foods include animal protein and orange as well as yellow fruits and veggies such as carrots and sweet potatoes which have a high beta carotene content.
Vitamin E
Sun damages the hair and the skin. Vitamin E enriched nuts protect your hair. Nuts are powerhouses which contain not only Vitamin E but also zinc and selenium.
Vitamin D
Studies have found that this vitamin can boost the growth of hair. Rather than sitting in the sun, just ingest vitamin rich foods for lustrous hair.
Vitamin K
This is a less well-known vitamin. But it is equally beneficial for maintaining healthy hair. Food sources rich in Vitamin K include the following:
- Dairy foods
- Figs
- Asparagus
- Broccoli
- Lettuce
- Brussel sprouts
- Dark green vegetables
- Oatmeal
- Soybeans,
- Rye
- Wheat
- Yogurt
Vitamin B
To prevent the problem of split ends and improve the quality of hair, Vitamin B is essential. It can be found in beans, lentils, citrus fruits, veggies like tomatoes and whole grain products. If you want to avoid greasy or poor hair growth and ensure hair does not damage, choose vitamin B rich foods.
Milk and Calcium
Both are important sources of protein which combats brittleness of the hair. Calcium rich foods include cheese, milk, yogurt, sesame seeds, broccoli, and spinach.
Protein Rich Diet
Ensuring that you have enough protein intake is important because this makes hair healthy and strong. Low protein diets can even cause hair loss! If you are non-vegetarian, opt for chicken, turkey, fish and eggs. Vegans can try dairy products, legumes, and nuts. Protein is a building block of the body as it repairs muscle tears and boosts cell growth. At least 45 grams per day is essential.
Protein should comprise at least 20 percent of everyday calorific intake. By strengthening the hair shaft and preventing the snapping and splitting of hair, protein intake can avert hair fall and improve its quality and texture.
Omega 3 Fatty Acids
This is a fat which the body cannot produce on its own, and must be part of the diet. These fatty acids are found in scalp cells and keep the head as well as the hair moisturized. Oily fish such as salmon, sardines, trout, herring and mackerel are the perfect choice for accessing this fat. Plant sources include nuts such as walnuts and pumpkin seeds along with avocado. Eating fatty fish such as salmon ensures long, thick hair.
Folic Acid
This is crucial for hair growth as decreased levels harm cell division and hair follicle growth. It can also lead to premature gray hair.
Specific Foods That Boost Hair Health
Carrots
Hair fall can be prevented through carrots. These beta-carotene rich vegetables also add to hair thickness and prompt hair growth. Boost hair health, making it shiny and strengthening it while protecting it from pollution and making it receive a healthy blood flow by eating carrots or drinking carrot juice.
Eggs
This is another natural remedy to prevent hair fall and improve hair growth. Eggs serve as a natural conditioner because they are rich in protein. Hair is made up of proteins called keratin mostly, so eggs can help in boosting the protein content of the hair. This also boosts the strength of the hair and eggs acquire protein in large amounts from 4 to 7.2 grams per egg.
Oats
Oatmeal is known as a remedy for weight loss, but hair fall can also be prevented by eating oats. Hair loss can be the result of lack of nutrients, Oats add natural lubrication to the hair and can be used to treat itchy or dry scalps. Making hair soft and lustrous, it is also part of many shampoos for boosting hair health. Oatmeal can also be used to prevent dandruff in the hair.
Walnuts
This is a nut which contains a rich combination of Omega 6 Fatty Acids, Iron, B vitamins (B1, B6, and B9) as well as iron and zinc as well as healthy fats and proteins. Selenium also boosts hair health and is part of the walnuts.
Salmon
Salmons are an amazing source of Omega 3 Fatty acids along with B vitamins like B12 and other minerals and nutrients which can counter hair loss, lack of moisturization of hair and several other aspects of essential hair care.
Almonds
These are perfect for hair growth and preventing hair fall. Benefits of almond for skin and hair are many. Almonds are rich in magnesium and vitamin D and used in several creams and cosmetic hair care products for this reason. Almond oil is perfect for reducing hair fall, improving hair quality and lubricating the scalp. Almonds also contain phosphorous, fiber, copper and biotin which helps to heal hair tissues.
Avocados
Avocado is perfect for countering hair loss or slow hair growth. Vitamin B and E rich avocados facilitate hair growth and reduce scalp damage. Avocado is also a good source of Vitamin E which defends the skin from damage and prevents oxidation of skin cells.
Sweet Potato
This is a rich source of beta-carotene, an antioxidant which turns into vitamin A. Avoid itchiness, dandruff and low hair growth using this natural remedy. Sweet potato also contains starch. This has emollient properties that aid in smoothening hair.
Seeds
These include sunflower and flax seeds which contain a lot of nutrients for promoting hair growth such as protein, zinc, selenium, potassium, biotin, copper, iron, vitamins, calcium and magnesium as well as Omega 6 Fatty acids.
Conclusion
Beautiful hair is the result of a healthy body. A nutritious diet can counter problems such as hair loss, dryness, brittleness, and dandruff. Hair is a tissue made of protein and healthy foods contribute to hair health. This makes hair soft, smooth, shiny and lustrous. So eat your way to good hair health and get a crowning glory that is the envy of others.