Who wouldn’t want to have strong, healthy and shiny hair? Especially as they grow older, it’s often a sign of good health. Hair growth, however, depends on a number of factors such as age, genetics, health, and nutrition. Although age and genetics aren’t under our control, health and nutrition are. With some effort put into maintaining good health through exercise and nutritious food for hair growth, it’s possible for anyone to promote healthy hair.
On the other hand, lack of proper nutrition through a balanced diet containing food for healthy hair can lead to hair fall and frail hair that breaks easily. In people experiencing male or female pattern baldness, genetics play a major role. Other conditions such as anaemia, thyroid disease, hormone imbalances, and autoimmune conditions can also cause hair loss.
There are several vital nutrients in food for healthy hair, and they include essential fatty acids, B-vitamins, essential minerals and protein. Essential fatty acids include the likes of omega-3s that are essential for the growth and maintenance of hair, skin, and nails.
Foods such as oily fish and nuts are some of the best food for hair that contains vital fatty acids. The essential B vitamins include Vitamin B6, B12, and folic acid. They are richly found in all types of meats and dairy products and smaller quantities in fruits and vegetables.
Vegetarians and especially vegans often do not get enough of these. The vegetarian food for hair growth that are sources of B vitamins include potatoes, bananas and spinach.
Folic acid is found naturally in fruits, vegetables, grains and nuts. Protein-rich food for healthy hair includes lean meats such as chicken and fish, eggs and soy products. A number of trace minerals such as zinc, magnesium, iron and biotin are also essential for healthy hair.
Indian food for healthy hair
We bring you a list of all the best Indian foods for hair growth:
Eggs are wonderful food for healthy hair as they are a source of all the essential nutrients, especially protein and biotin. Hair follicles are primarily made up of a protein called keratin; therefore adequate protein in foods is essential for healthy hair growth.
Biotin plays a crucial role in the production of keratin which in turn is needed for the growth of strong and healthy hair. As part of essential food for hair growth, eggs are also a rich source of selenium, zinc, folic acid and all the B vitamins.
Spinach is a common green leafy vegetable in Indian food for healthy hair. Spinach is loaded with vitamins and minerals such as Iron, folic acid and Vitamins A, B and C which are all nutrients present in food for healthy hair.
Vitamin A is needed to produce the natural oils of the skin which keep hair follicles moisturized and strong. Iron is critical for the metabolic processes of the body the deficiency of which leads to anaemia. Iron deficiency is a primary cause of hair loss in people of all ages.
Fish species such as mackerel, herring, and salmon are rich sources of essential fats such as omega-3 fatty acids. Some studies have shown the effectiveness of taking omega-3 and omega-6 fatty acids as well as fish oil supplements in stopping hair loss and hair thinning in women.
However, it is yet to be shown that omega-3 fatty acid is effective as food for hair growth. Fatty fish which have been a part of Indian food for healthy hair are also loaded with protein, B and D vitamins, folic acid and selenium.
Sweet Potatoes rank high among the Indian food for healthy hair as they are a rich source of beta-carotene, which is a precursor to Vitamin A. A medium-sized sweet potato contains enough beta-carotene to produce more than four times the daily requirement of Vitamin A.
Vitamin A is thought to act as a superfood for hair growth which thickens hair and speeds up its growth rate. It’s also needed to produce sebum which keeps the hair moisturized and healthy.
Avocados are popular as they are delicious and nutritious at the same time. They are rich sources of vitamin E, which similar to vitamin C is an antioxidant that neutralizes oxidative stress caused by free radicals.
Avocados are a superfood for hair growth as the vitamin E content protects the skin such as the scalp from free radical damage which would otherwise result in hair fall, hair thinning or decrease in the quality of hair.
Avocados are also an abundant source of essential fatty acids which cannot be produced naturally in the body. They are needed for the building and repair of cells.
Curry leaves have always been an essential component of Indian food for healthy hair adding flavour as well as vital nutrients to the dishes. Curry leaves as part of the food for hair growth are rich in antioxidants such as beta-carotene which is known to prevent oxidative damage and subsequent hair loss.
Curry leaves also have some of the essential amino acids required by metabolic processes making it one of the best food for hair.
A variety of seeds used in Indian food for healthy hair offer a rich supply of essential nutrients minus the calories. A number of these nutrients such as zinc, vitamin E, selenium and omega-3 fatty acids are part of foods for healthy hair.
A 28 gram serving of flaxseeds has 6,388 mg of omega-3 fatty acids and a 28 gram serving of sunflower seeds gives up to 50% of the daily recommended vitamin E. These properties make seeds some of the best food for hair growth.
There are a number of essential nutrients for the growth of healthy hair available in popular food for hair growth such as Vitamin A, E, B6, B12, Folic acid, Omega-3 fatty acid, proteins, and trace minerals. Some of the best food for hair comes from both vegetarian and non-vegetarian sources. Vegans who avoid all animal products can look among plant-only sources for the best food for hair.