YOUR HAIR NEEDS A GOOD DIET !

Hair is made of a tough protein called Keratin. The colour of hair is created by pigment cells which produce melanin in the hair follicle. With ageing, these cells become less efficient and their die off rates accelerates and thus hair turns grey.

For healthy hair on must follow a balanced which provides all the nutrients and special attention should be paid to the following nutrients :

• Protein

As told above, hair is made up of protein called keratin. Enough protein is crucial for a healthy hair. Thus one should add sources of protein in the diet.

Sources of protein include : Milk, egg, meat, pulses, cheese etc.

• Essential fatty acids

Essential fatty acids such Omega 3 and Omega 6 fatty acids are important for maintaining healthy hair. These fatty acids are not synthesized in our body so must be obtained in adequate amounts through diet. Omega 6 controls hydration of hair whereas omega 3 maintains its elasticity. Essential fatty acids maintain the scalp skin at proper level of hydration and provides it elasticity and resistance. Also, the cuticle of hair which is made from decked layer of scales are linked to each other by ceramids. The ceramids are mainly constituted of essential fatty acids. A deficiency of essential fatty acids in diet can lead to dry, rough hair which are extremely vulnerable.

Sources of essential fatty acids include : Fishes such as salmon, herring, sardines, mackerel etc. Others include walnuts, almonds, flaxseeds etc.

• Biotin

Biotin, also known as vitamin H  and vitamin B7. It is a water soluble vitamin which is important for healthy hair. In general the biotin is present in foods in protein bound form, also called biocytin. Biotin not only promote hair growth but also increases the hair elasticity & thus preventing breakage. Though biotin deficiency is not commonly encountered, the levels can be low in chronic alcoholics and people who consumed only egg whites in large amounts.

Sources of biotin include : Egg yolk, fish like halibut, whole cereals, almonds, walnuts, dairy products, poultry, yeast, organ meat such as kidney, liver etc.

• Iron

Blood supplies the hair follicle with essential nutrients required for proper maintainence of hair. Iron is a part of hemoglobin. In cases where iron is low in body the hair follicle deprives of nutrient supply through blood, this discrupts the normal hair growth cycle and may result in shredding.

Sources of iron include : Dark green leafy vegetables, lotus stem, amaranth, bajra, liver, kidney, red meat etc.

• Vitamin C

Vitamin C is required for the absorption of iron in the body. Also, it is an antioxidant which is required for protection for oxidative damage. It helps in the formation of the collagen which strengthens the capillaries which supply nutrients to the hair shafts.

Sources of Vitamin C includes : Citrus foods such as orange, lemon etc. broccoli, guava, kiwi etc.

• Vitamin A

Vitamin A is required by the body to make sebum. Sebum is an oily substance which is created by our hair by sebaceous glands. This sebum helps in maintaining the proper hydration of the hair and the scalp.

Sources of vitamin A include – Carrot, tomatoes, pumpkin, mango, green leafy vegetables, meat, fortified oils.

• Vitamin E

It is also an antioxidant. The sun can damage our hair and may lead to oxidative damage in the body so vitamin E is required to provide a reducing effect.

sources of vitamin E include : Nuts such as almonds and walnuts, whole grains etc.

• Zinc

Zinc is an important mineral which is essential for healthy hair. It helps in normal cell growth. Insufficient zinc levels may result in loss of hair, thinning of hair and early greying of hair.

Sources of zinc include : Whole cereals, milk, poultry, nuts, fish, seafood such as oysters etc.

• Selenium

It aids in hair growth and lso it prevents dandruff. Selenium compounds often help in killing a fungus which is present on the scalp. This fungus sheds dry skin fragments.

Sources of selenium include : Fish such as tuna, halibut, sardines etc. , meat, poultry, eggs, whole grains( wheat germ, barley, brown rice, oats) , onions, oysters, shrimp etc.

Happy eating :-)