Just like a balanced diet is required for a healthy body, similarly,
a healthy diet is also required for healthy hair. Hair
loss products might provide solution, but a healthy diet is a
precaution against hair damages at a later stage.
Here are a few diet solutions suggested to help maintain the health and luster of your hair.
For Dry and Brittle hair:
Lack of essential fatty acids can tend your hair to get dry and break off easily. So try including plenty of good sources of essential fatty acids in your diet. Oily fish such as tuna, sardines, trout, salmon, herrings and mackerel, contain these essential fatty acids in ample amount. Make sure you have any of these fishes, at least 3-4 times a week. 15% of your body calorie should be achieved through proteins.
Drink at least 8-10 glasses of water to give your hair the
For Greasy hair:
Oily, greasy hair results due to lack of vitamin B. To combat greasy hair, make sure you eat lots of whole grains, nuts, seeds, dairy products, eggs, wheat germ, legumes and green, leafy vegetables. These are all great sources of B-complex vitamins.
Also avoid oily foods as much as possible.
For hair that is beginning to thin and fall out:
Iron deficiency can cause thinning hair or hair loss. Make sure you eat plenty of iron rich foods, such as red meat, eggs, legumes, wholegrain cereals, dried fruits and green, leafy vegetables.
Eat sufficient amounts of protein. Protein is composed of the amino acids essential for the building of new cells, together with hair. Five amino acids are of particular significance to hair growth - cystine, cysteine, methionine, arginine and lysine.
Scarce protein intake over a long period can compel hair into the resting stage. It is apparent then that ample amount of protein rich foods should form part of your regular diet. High protein rich foods include lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. These protein-rich foods can help strengthen the hair follicles and thwart hair loss.
Soya protein also helps stimulate hair growth, so including soya milk, tofu, miso and soy beans in your diet can be helpful.
Vitamin E is found in green, leafy vegetables, nuts and grains and can also stop hair loss. Thyroid dysfunction can also lead to hair loss. Iodine rich food such as seafood and kelp can stimulate the thyroid gland.
Sufficient amount of carbohydrate intake is also necessary.
Carbs are vital source of the vitamin B that is crucial for healthy
growth of hair.
You should lay stress on consuming vegetables, fruits, whole grains, brown rice and potatoes. 55-60% of your daily calories should be obtained from the carbohydrate rich foods.
The perfect nutritional balance should suit your personal circumstances, like age, sex, amount of physical activity you are involved in. Therefore while you choose your meals make sure you eat a variety of foods. Moderate your consumption of junk foods. Opt for natural and foods that are lightly processed. Remember not to over cook your food, as it strips off the natural ingredients from the food.
Choose for yourself a nutritious diet, which contains your carefully chosen supplements, as it is one of the primary means affecting your hair health.