Nutrition for healthy hair

By Canada Cloud Pharmacy | Published Thursday 10 June 2021

Thick, long, and healthy hair is considered a sign of beauty. Everyone craves healthy hair. Especially as we age, hair fall begins, and hair also becomes thinner than the earlier days. Several factors affect hair loss and depletion of hair quality. Therefore, hair is primarily made of protein, and adequate protein intake is essential for good quality hair.

Researchers suggest that the right amount and type of nutrition play a vital role in hair growth. At the same time, lack of nutrition is a major contributing factor to hair loss. Hence any regimen that focuses on healthy hair growth and reduction in hair fall comprises a balanced diet that provides the necessary nutrition.

Nutritional deficiencies affect hair growth and its quality. Lack of essential micronutrients impacts both hair structures and strength. Effects on hair growth include acute telogen effluvium, a well-known effect of sudden weight loss or decreased protein intake.

Medical conditions related to dietary deficiencies such as anemia due to iron deficiency, kwashiorkor due to protein deficiency, and other health conditions resulting from lack of vital vitamins and minerals affect your hair. Diffuse alopecia is seen in niacin (Vitamin B3) deficiency.

We will discuss the food items providing adequate nutrition for healthy hair. Here the best food options for increased hair growth of good quality and reduction in hair loss:

  • Essential fatty acids: Omega-3 fatty acids in the everyday diet are necessary for healthy hair; they prevent hair from appearing dull and dry. The ratio of Omega 6 to Omega 3 between 1:1 to 4:1 is considered healthy. A typical western diet has fewer Omega 6 fatty acids like gamma-linolenic acid. You may get these fatty acids from:

    • Fish such as salmon, tuna, and mackerel.

    • Flax seeds, canola oil, Chia oil.

    • Walnuts.

    • Soybean and tofu.

    • Veggies such as broccoli, cauliflower, and Brussel sprouts.

    • Evening primrose oil and borage oil

  • Vitamins: Vitamins in the right amount help hair growth and provide good moisturization to the hair. Get your vitamins from:

    • Green leafy vegetables such as spinach, potatoes, bananas contain vitamin B12.

    • Eggs, poultry, meat are rich sources of vitamin B6 and B12 (Cyanocobalamin).

    • Citrus fruits rich in vitamin C and carrots, pumpkin, milk, egg, and yogurt that contain vitamin A are necessary for faster hair growth.

  • Proteins: Proteins are necessary for hair growth. Get your proteins from lean meat, soy, and eggs.

  • Minerals: Iron, zinc, magnesium, and biotin are essential for good hair. Legumes contain iron, zinc, and biotin. The deficiency of iron and zinc causes hair loss, while biotin deficiency makes hair brittle. Biotin is also beneficial for fat, protein, and carbohydrate metabolism.

You may take supplements of the necessary vitamins, minerals if you are not getting enough from your diet.

Proper diet and nutrition are essential to good hair. Eating a balanced diet with an optimum quantity of vitamins, minerals, proteins and taking supplements can help have healthy hair growth and maintain the quality of your hair.


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