Remember how during the pandemic, everyone (well, almost) became a plant parent? If you’re one of those too, you’d understand how caring for your hair is just like taking care of a plant. You need the right factors—weather, nourishment for the roots, and even regular trimming, etc. to keep it healthy. And just as the ‘care guide’ for every plant is different, the same applies to our hair. It requires various nutrients, the right attention, and care to flourish and grow into healthy, shiny tresses.
It is also undeniable how important hair is to our overall appearance. For many, it is a way of expression, a showcase of their personalities, and for some, it’s also a major contributor to their self-confidence. And no matter how marvelous our hair may have looked at a younger age, we all come to a point where managing its health takes quite an effort. That’s where nutrition comes in. Sure, a trip to the salon every month can keep your hair looking great, but this is only temporary. If you want permanent results, you need to look within! Scroll down to check out the various nutrients that will support your hair's health for years to come. Read on.
Nutrients that will Keep your Hair Healthy from Within
1. Protein
Your hair is primarily made up of keratin, which is a form of protein. It is essentially the protein that forms the outer layer of our hair, nails, and even our skin. Hair cuticles absorb keratin and make the hair look full and glossy. It also does the job of protecting your hair while giving it structure.
Our Indian diets are mainly carb-dominated, which is why most of us are unknowingly in a protein deficit. Adequate protein in your diet will not just benefit your body’s strength and functioning but also make your strands stronger by fueling the keratin present in your hair. You can increase your protein intake by adding more chicken or eggs. They also contain other minerals like selenium, which is essential for healthy hair. If you believe that your dietary intake is not benefiting your hair, you can also take protein supplements.
2. Vitamin B complex
One of the important vitamins for hair is the vitamin B complex. Vitamin B complex contains all the necessary nutrients, whose main function is to carry out cell renewal and increase cell turnover. Having enough vitamin B forms in your diet will ensure that your hair follicles are regenerated, thereby reducing damage and ensuring healthy, consistent hair growth.
One of the B vitamins, vitamin B7, also commonly known as biotin, is one of the best vitamins for hair growth as it helps improve the production of keratin. Biotin doesn’t just promote hair growth; it also makes your hair stronger and less prone to breakage or hair loss. Natural biotin for hair can be consumed through food, or one can also turn to biotin vitamins for hair if their diet lacks vitamin B7. A lack of biotin in the body can also lead to premature graying, so make sure to maintain your regular intake of egg yolks, nuts, seeds, mushrooms, and avocados.
You can also turn to multivitamin hair supplements enriched with natural biotin and other crucial ingredients like bamboo extract and zinc to improve blood circulation in the scalp, strengthen hair follicles, and aid in the growth and repair of hair tissue.
3. Vitamin A
Vitamin A is essential for healthy hair because it helps hair follicles grow and develop. It is a fat-soluble vitamin that is necessary for many physiological processes, including healthy vision, strong immune systems, and healthy skin. Vitamin A promotes healthy hair by aiding in the production of sebum, the scalp’s natural oil, which hydrates and moisturizes the hair. Additionally, vitamin A supports the health of hair follicles, which promotes hair growth.
4. Vitamin C
With the plethora of styling that we do, the hair products that we use, and the processed food that we eat, our hair is susceptible to being damaged from the inside as well as the outside. This can also happen due to environmental factors like pollution, sun exposure, etc., and can cause inflammation of the scalp too. To reduce this oxidative stress and get back nourished hair from within, vitamin C is your knight in shining armor. It has oxidative properties that help neutralize these molecules and protect the hair follicles from damage. Vitamin C also stimulates the production of collagen, which is an important element in hair growth.
5. Hair-boosting minerals
Minerals like copper, selenium, iron, and zinc are essential for hair growth and also to prevent graying of hair.
Copper: Copper helps produce melanin, which is the pigment that gives hair its color. Low levels of copper have been associated with premature graying. This mineral aids in preserving the natural hue of hair and halting early graying. You can get your dose of copper from dark chocolate, whole grains, nuts, and seeds. Copper is also known to increase the size of the hair follicles and even stop hair thinning.
Selenium: Apart from strengthening your hair follicles, selenium works brilliantly to keep fungus-causing dandruff at bay. The presence of selenium is also important for enzymes to work in order to regenerate antioxidants and reduce free radicals in the body. In combination with vitamin C, selenium can improve hair health and prevent hair loss. Oats, eggs, and whole grains are some great sources of selenium.
Zinc: Zinc is vital for hair growth and repair. When combined with vitamin B7 or biotin in hair supplements, zinc also helps nourish hair follicles, thereby reducing hair fall. Nuts and seeds like cashews, pumpkin seeds, and almonds, as well as seafood such as prawns, crabs, and lobsters, are great sources of zinc for hair.
Iron: As we all know, iron is crucial for the production of hemoglobin in our bodies. This hemoglobin is essentially a protein in our red blood cells that transports oxygen to our body’s tissues, which include our hair follicles too. When hair follicles don't get enough oxygen, you may notice hair loss and thinning. This is why iron is important not just for our body’s functioning, but also for our hair.
Wrapping Up
A diet rich in minerals and vitamins for hair doesn't just ensure that your hair looks better, but it also makes sure that your hair is healthy and prevents premature graying. Unlike your chemical hair treatments, nourishing hair from within with the right diet and hair supplements is a lifelong investment that will continue showing great, effortless results. So eat well and flaunt your mane!
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References:
https://www.ncbi.nlm.nih.gov/books/NBK547751/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/
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