Foods to eat for shiny healthy hair

Whether it’s black, brown or blonde! Curly or straight we all love healthy shiny hair. Sure good products can get you good hair but healthy hair starts with healthy food. you can build beautiful hair from the inside out with your diet. You don’t have to just rely on great or expensive products. There are foods you can eat to create your beautiful hair. Let’s have a look at these super foods. 

1. Protien : 

Hair is made of protein, you need to have enough protein in your diet for stronger and shinier hair. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, dairy products, eggs, nuts and legumes are excellent sources of protein. 

2. Vitamin A :

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and acts as a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Foods rich in vitamin A include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. 

3. Vitamin E : 

The sun is not only your skin’s biggest enemy but also has the ability to damage your hair. Consuming Vitamin E will ensure protection of hair from sun. Foods which contain vitamin E are dark leafy greens, nuts(almonds), avocados, and  sunflower seeds. 

4. Biotin :

 Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.

5. Omega 3 : 

Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Omega-3 fatty acids are important fats which our body cannot make itself, for healthy hair one needs to add omega 3 in diet. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.

6. Zinc and selenium :

Zinc and selenium is required for scalp protection. Lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.

7. Iron : 

Iron is an important mineral for hair. When iron levels fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding (hair loss) Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

8. Vitamin C :  

Vitamin C hells the absorption of iron, so foods high in vitamin C are good to eat in conjunction with iron-rich foods.The best sources are Indian gooseberry, blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. 
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