Who doesn’t like healthy hair? While you may run around in circles, trying every new shampoo out there, a simple yet effective way to improve the health of your hair is to have nutrients that actually nourish your hair.
Proper nourishment works at the roots of your hair, enhancing their health by strengthening them from the core. This is a much better approach than chemicals-packed hair treatment options that mostly just work on the surface.
So, without further ado, let’s discuss the nutrients that can help you improve your hair’s health.
1. B vitamins
The B vitamins are an extensive family of vitamins that can help improve your hair’s strength. Plus, they increase blood circulation to the skin, which means that your scalp and hair receive more oxygen and nutrients.
What’s more, B vitamins also stimulate the follicles so that your hair grow healthier. These vitamins are great for maintaining the shine in your hair and reducing hair loss. Some of the best picks from the B vitamins family for healthy and strong hair are panthothenic acid, niacin, folic acid, and vitamins B6 and B12. Biotin is also great as it helps new cells to grow.
Some excellent food sources of B vitamins are chicken, quinoa, brown rice, eggs, halibut, leafy green vegetables, and oatmeal.
2. Vitamin C
Vitamin C is great for the absorption of iron-rich foods. Furthermore, it is an important antioxidant too. Both these reasons make vitamin C essential for healthy hair. The vitamin plays an important role in the production of collagen protein too.
This protein helps strengthen blood vessels that provide nutrients to the hair shafts. That said, some of the food sources for vitamin C to add to your diet are guava, kiwi, citrus fruits, papaya, broccoli, sweet potatoes, strawberries, and blueberries.
Zinc is another very important nutrient for your hair. A lack of it can culminate in a dry, flaky scalp. Moreover, an excess of zinc content can also lead to hair loss among some people. Therefore, not only do you need to take zinc in your diet but you need to make sure that you are not consuming an excessive amount of the mineral.
Some of the great sources of zinc include oysters, eggs yolks, beef, whole grains, fortified cereals, oysters, and more.
Protein is probably the most important of the nutrients for your hair. Your hair is made of proteins, which sheds light on the significance of protein for your hair health. Eating a diet that showcases a poor content of protein can result in brittle, and dry hair. It may even lead to hair loss.
It is best to have 50-70 grams of protein in your diet daily. This amount will vary as per your diet, age, and activity level. You can get your dose of proteins from foods like meat, fish, nuts, legumes, and seeds which are all great sources of protein.
One of the leading signs of low iron levels is hair loss. In other words, iron deficiency can lead to hair fall. This happens because the low levels of iron in your blood can negatively impact the nutrient supply to your hair follicles. This disturbs the natural cycle of hair growth, leading to hair fall.
Keep in mind that both your hair root and follicle rely on a blood supply that is rich in iron. Therefore, you need to get enough iron in your diet for healthy hair. You can get the heme or animal-derived iron from chicken, fish, and red meat. Moreover, you can have the non-heme or plant-derived iron from leafy green vegetables, lentils, dried apricots, and pumpkin seeds.