Diet for Healthy Hair

It is true that proper hair care is of immense importance when it comes to growing long and healthy hair. However, it is equally true that hair care alone cannot ensure the growth of healthy hair, if the diet is not healthy and is deficient in vital nutrients. A healthy diet is the key to healthy hair and skin. The condition of the hair and skin simply reflects the condition of our health. So, by including some healthy foods in our diet, we can improve our health and the condition of our hair and skin. But before we go into the details of the diet for healthy hair, let's take a brief look at the nutrients which are crucial for hair growth.

Essential Nutrients for Growing Healthy Hair

Hair is basically dead protein filaments and hence, protein is one of the most important nutrients that can ensure the growth of healthy hair. Next to protein, hair needs a number of minerals and vitamins to grow properly. Among minerals, iron, zinc and copper are the most crucial minerals for healthy hair. Iron is responsible for supplying the hair follicles with oxygen, while zinc is crucial for preventing excessive hair loss.

Copper on the other hand, is required to maintain and improve the color of hair, and its deficiency can manifest in premature greying. Apart from these three minerals, calcium, iodine, magnesium, phosphorus and silica are also essential for the growth of hair. As far as the vitamins are concerned, vitamin A, B vitamins, especially biotin, vitamin B6, vitamin B5, Vitamin B3 and vitamin B12, vitamin C and vitamin E are the most important hair vitamins for growing healthy and lustrous tresses.

Diet for Healthy Hair Growth

A diet for growing healthy hair should be balanced, and it should provide adequate amounts of all the vital nutrients. Basically, you have to follow a healthy diet for healthy hair. The following are the foods for healthy hair that can be included in a diet, in order to grow long and thick hair.

Whole Grains, Beans and Pulses
The importance of protein for hair growth has been mentioned already. This vital nutrient can be found in a large number of protein rich foods such as, whole grains and food made from whole grains, legumes, beans, lentils, pulses and soy products like, tofu and soy milk. Soy protein has been found to be especially important for stimulating hair growth. These foods are not only rich in proteins, but also contains the essential B vitamins.

Poultry, Red Meat and Fish
Another group of protein rich foods for hair growth are poultry, eggs, meat and fish. Eggs are one of the most important sources of proteins and B vitamins. Chicken, turkey, organ meat, red meat and fish like, salmon are great for growing long and healthy hair, as they are rich in protein, iron and the B vitamins.

Low Fat Dairy Products
Low fat dairy products are another important group of foods that can be included in a diet for healthy hair. Yogurt is the most important low fat dairy product that can have immense benefits for hair. Other low fat dairy products that can prove beneficial in this regard are, skimmed milk and cottage cheese. Dairy products are not only a good source of protein, but minerals like, calcium as well.

Vegetables and Fruits
Vegetables, especially the dark green leafy vegetables are important components of a healthy hair diet. Vegetables like, carrot, broccoli, cauliflower, spinach, potatoes, Swiss chard, sweet potatoes, cabbage, bean sprouts, Brussels sprouts, onion, lettuce, cucumbers can be some of the great inclusions in the diet for natural hair. Among the fruits, watermelon, papaya, citrus fruits, oranges, amla or Indian gooseberry, avocados, apricots, berries including, strawberries and blueberries and cherries are some of the fruits that can prove helpful in ensuring healthy growth of hair. Fruits and vegetables are the most significant sources of healthy hair vitamins and minerals.

Dried Fruits and Nuts
Nuts like, almonds, walnuts, Brazil nuts, cashews and pecans are great for growing shiny and healthy hair. Along with protein, nuts contain omega-3 essential fatty acids and minerals like, zinc and selenium, which are essential for the health of the scalp and the hair. In addition to nuts, dried fruits like, raisins, prunes, dates are also important for the growth of hair, as they contain the mineral iron. Deficiency of iron is one of the important reasons for hair loss.

So, these are foods that need to be included in a diet for healthy hair. Along with these, olive oil, seeds such as, sunflower seeds, flaxseed and pumpkin seeds, and seafood are also considered good for promoting hair growth. At the same time, it is equally important to drink plenty of water throughout the day, manage the level of stress, get adequate rest or sleep in the night and avoid excess consumption of processed foods and foods rich in harmful fats, in order to ensure the growth of healthy hair.

Healthy Hair Diet

Protein plays an important role in the formation of hair because hair is made of a protein ‘keratin’. Hair growth depends upon various factors such as genetic factors, hair care, diet, etc. Every woman longs for healthy, long and strong hair. Those who crave for healthy hair should remember that supply of all the essential nutrients to the body can only make your hair healthy and shiny. When it comes to glowing skin and shiny hair, feeding body cells from ‘inside out’ and not from ‘outside in’ is what matters the most. Let us take a look at what foods should be included in the healthy hair diet plan.

Diet for Healthy Hair

• Proteins: You may refer to the list of high protein foods and include these foods for hair growth in your diet. Lean cuts of meat, fish, eggs, cheese, beans (especially soybeans), lentils, and legumes like kidney beans provide protein, the building blocks of hair. It is not true that only a non vegetarian diet is helpful for hair growth. Vegetarian diet for healthy hair consists of a number of foods which help get thick hair.
• Vitamin A: If you supply enough Vitamin A to your body then you will never have to face the problem of dry hair. Fish, whole or skim milk, butter, orange colored vegetables like carrots which are good for healthy scalp, sweet potatoes, butternut squash, winter squash and dark green vegetables like broccoli, spinach, kale are some examples of vitamin A rich foods.
• Vitamin B: Vitamin B is one of the best vitamins for hair growth. Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cyanocobalamin (B12) are the most important vitamin B complex. Liver, kidney, yeast extract, nuts, brown rice, eggs, dairy products, whole grains, cereals, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, chicken, etc. contain vitamin B complex.
• Vitamin C: Vitamin C enhances the production of collagen which is required for healthy shiny hair. Deficiency of vitamin C can damage your hair and can result in split ends, breakage and increased hair loss. Citrus fruits like orange, lemon, grapefruit, cranberries, lime, melons, berries, pepper, dark green leafy vegetables, vegetables like curly kale, Brussels sprouts, potatoes, broccoli, tomatoes, cauliflower, etc. provide vitamin C.
• Vitamin E: Vitamin E is an invariable part of healthy hair diet as it enhances blood circulation in the scalp and promotes hair growth. It is one of the most essential hair vitamins. All green leafy vegetables, whole grains, vegetable oils, wheat germ, avocado, sweet potato, ginger, rapeseed oil, olive oil, hazelnuts, almonds are rich in vitamin E.
• Minerals: Foods containing minerals, especially iron and zinc are considered as the best foods for strong and healthy hair. Spinach, seafood, liver, eggs, meat contain ample iron while seafood (especially oysters, crab and shellfish), lean red meat, chicken, liver, eggs and nuts are packed with zinc. Iron, copper and zinc help avoid hair fall and color loss.
• Antioxidants: Zinc, selenium, Vitamin A, C and E are powerful antioxidants which prevent loss of hair and makes them strong. These help neutralize the effects of toxins on scalp and hair. All green leafy vegetables provide iron. Brazil nuts are rich in selenium. Foods containing zinc include dried fruits, crimini mushrooms, milk, vegetables like broccoli, sesame seeds, etc.
• Omega 3 Fatty Acid: Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that can condition your hair. They are also rich in zinc, as are cashews, pecans, and almonds. Fish like tuna, salmon, trout, prawns, oysters, sardines, herring mackerel and egg yolk are terrific sources of omega 3 essential fatty acids. Seeds like, flaxseed and nuts also contain high percentage of omega 3 essential fatty acid. Dried fruits like almonds and prunes are rich in omega 3 and vitamin E. You may also refer to omega-3 fatty acids food list.

Beauticians usually suggest use of special hair care products. Consumers naturally get attracted towards vitamin supplements and various hair care products displayed on the shelves of most stores. But they generally backfire and may cause a lot of problems. Actually vitamin deficiency is responsible for brittle hair and hair loss. If you want to have strong and shiny hair, then a healthy hair diet or a balanced diet that provides sufficient amount of growth-promoting protein, vitamins, minerals and other essential nutrients can make a difference.

Healthy Hair Diet

Protein plays an important role in the formation of hair because hair is made of a protein ‘keratin’. Hair growth depends upon various factors such as genetic factors, hair care, diet, etc. Every woman longs for healthy, long and strong hair. Those who crave for healthy hair should remember that supply of all the essential nutrients to the body can only make your hair healthy and shiny. When it comes to glowing skin and shiny hair, feeding body cells from ‘inside out’ and not from ‘outside in’ is what matters the most. Let us take a look at what foods should be included in the healthy hair diet plan.

Diet for Healthy Hair

• Proteins: You may refer to the list of high protein foods and include these foods for hair growth in your diet. Lean cuts of meat, fish, eggs, cheese, beans (especially soybeans), lentils, and legumes like kidney beans provide protein, the building blocks of hair. It is not true that only a non vegetarian diet is helpful for hair growth. Vegetarian diet for healthy hair consists of a number of foods which help get thick hair.
• Vitamin A: If you supply enough Vitamin A to your body then you will never have to face the problem of dry hair. Fish, whole or skim milk, butter, orange colored vegetables like carrots which are good for healthy scalp, sweet potatoes, butternut squash, winter squash and dark green vegetables like broccoli, spinach, kale are some examples of vitamin A rich foods.
• Vitamin B: Vitamin B is one of the best vitamins for hair growth. Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cyanocobalamin (B12) are the most important vitamin B complex. Liver, kidney, yeast extract, nuts, brown rice, eggs, dairy products, whole grains, cereals, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, chicken, etc. contain vitamin B complex.
• Vitamin C: Vitamin C enhances the production of collagen which is required for healthy shiny hair. Deficiency of vitamin C can damage your hair and can result in split ends, breakage and increased hair loss. Citrus fruits like orange, lemon, grapefruit, cranberries, lime, melons, berries, pepper, dark green leafy vegetables, vegetables like curly kale, Brussels sprouts, potatoes, broccoli, tomatoes, cauliflower, etc. provide vitamin C.
• Vitamin E: Vitamin E is an invariable part of healthy hair diet as it enhances blood circulation in the scalp and promotes hair growth. It is one of the most essential hair vitamins. All green leafy vegetables, whole grains, vegetable oils, wheat germ, avocado, sweet potato, ginger, rapeseed oil, olive oil, hazelnuts, almonds are rich in vitamin E.
• Minerals: Foods containing minerals, especially iron and zinc are considered as the best foods for strong and healthy hair. Spinach, seafood, liver, eggs, meat contain ample iron while seafood (especially oysters, crab and shellfish), lean red meat, chicken, liver, eggs and nuts are packed with zinc. Iron, copper and zinc help avoid hair fall and color loss.
• Antioxidants: Zinc, selenium, Vitamin A, C and E are powerful antioxidants which prevent loss of hair and makes them strong. These help neutralize the effects of toxins on scalp and hair. All green leafy vegetables provide iron. Brazil nuts are rich in selenium. Foods containing zinc include dried fruits, crimini mushrooms, milk, vegetables like broccoli, sesame seeds, etc.
• Omega 3 Fatty Acid: Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that can condition your hair. They are also rich in zinc, as are cashews, pecans, and almonds. Fish like tuna, salmon, trout, prawns, oysters, sardines, herring mackerel and egg yolk are terrific sources of omega 3 essential fatty acids. Seeds like, flaxseed and nuts also contain high percentage of omega 3 essential fatty acid. Dried fruits like almonds and prunes are rich in omega 3 and vitamin E. You may also refer to omega-3 fatty acids food list.

Beauticians usually suggest use of special hair care products. Consumers naturally get attracted towards vitamin supplements and various hair care products displayed on the shelves of most stores. But they generally backfire and may cause a lot of problems. Actually vitamin deficiency is responsible for brittle hair and hair loss. If you want to have strong and shiny hair, then a healthy hair diet or a balanced diet that provides sufficient amount of growth-promoting protein, vitamins, minerals and other essential nutrients can make a difference.