Nutrition for hair health By Vedantam Ayurveda
Nutrition for Hair Health By Vedantam Ayurveda
Nutrition
plays an important role in keeping the hair healthy. These are some of the key
nutrients important for hair health:
Proteins:
Hair is composed mainly of proteins, so it is fundamental to include an
adequate amount of proteins in your diet. The sources include lean meat, fish,
birds, eggs, dairy products, legumes, nuts and seeds.
Nutrition for Hair Health By Vedantam Ayurveda
Iron: Iron
deficiency causes hair fall. Include in your diet foods rich in iron such as
red meats, birds, fish, lentils, beans, spinach and fortified cereals.
Omega-3
fatty acids: These fatty acids are essential for the health and hydration of
hair. The sources include fatty fish (salmon, caballa, sardines), flax seeds,
chia seeds, nuts and soybeans.
Vitamins A
and C: These vitamins help produce sebum, which hydrates the scalp and keeps
the hair healthy. Foods rich in vitamin A include potatoes, carrots, spinach
and collard greens, while vitamin C is found in citrus, strawberries, black
peppers and broccoli.
Vitamin E:
This vitamin helps to improve blood circulation, promoting hair growth. Good
sources include almonds, sunflower seeds, spinach, aguacate and olive oil.
Biotina
(vitamin B7): Biotina is important for hair growth and the general health of
the scalp. You can find it in foods like eggs, nuts, whole grains, bananas and
cauliflower.
Zinc: Zinc
deficiency can cause hair fall. Include in your diet foods rich in zinc such as
oysters, beef, pumpkin seeds, lentils and garbanzos.
Selenio:
Selenium is an antioxidant that helps protect hair follicles from damage. The
sources include Brazilian clouds, fish, cattle and eggs.
Silica:
Silica is essential for the formation of collagen, which provides structure to
the hair. Foods like avocado, bread, cucumbers and strawberries are good
sources of silica.
Water:
Keeping hydrated is fundamental to maintaining hair health. Drink plenty of
water throughout the day to keep the scalp and hair hydrated.
In addition
to including these nutrients in your diet, it is also important to maintain
good general health by exercising regularly, controlling stress and avoiding
pain from excessive heat and aggressive chemical treatments that can damage the
hair.
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