Talking about hair, they speak a lot about our personalities. It’s surprising to think that hair have a voice of their own, which represents our overall health and well-being. The condition of your hair is a visible proof of your diet and nutritional intake. Even the most expensive shampoo or conditioner fails if your diet is deficient in essential nutrients.

1. Iron and zinc

Iron and zinc are known to help the hair follicles grow. Too little iron has been shown to cause hair loss. The hair follicles and the roots are supplied with a rich blood supply. But, low iron levels lead to anaemic blood, disrupting the nutrient supply to follicle. This causes hair shedding. Choosing a lean meat is the best option, being rich in both. Also, iron uptake can be increased by consuming a non meat source such as soybean with Vitamin C rich food like orange. Green leafy vegetables are also an excellent source.

2. Vitamin D

Supplementing your diet with Vitamin D is beneficial as researches have proved time and again that this vitamin activates hair growth.

3. Protein

Studying since junior classes, proteins are the building blocks of life. They help in cell growth and repair. This is the key here. Boosting the hair strength is in the hands of this macronutrient. This is because hair follicles are made up of protein.

4. Omega-3 fatty acids

Talking about omega-3 fatty acids, non-vegetarians may prefer a fatty fish. Also, supplementing the diet helps in silky sheen hair. These are essential fatty acids which our body cannot synthesise and need to be provided by the diet. Omega-3 are found in the cells of scalp and keeps them hydrated. Pumpkin seeds, flaxseeds and walnuts also contain this ‘magic’ ingredient.

5. Biotin

Eggs are an excellent source of biotin. Also, being protein-rich, eggs as an whole are a complete food for your hair. You must have seen the market flushed with biotin supplements because biotin is essential for the production of hair protein i.e.keratin. Biotin rich foods include egg yolk, whole grains, yeast, soy flour etc.

6. Vitamin A

Vitamin A is essential for healthy hair. This vitamin is known to make sebum, an oily substance produced by the sebaceous glands of hair. It acts as a natural hair conditioner for the healthy scalp. Include more of yellow and orange fruits and vegetables and more of animal products.

7. Vitamin E

Hair shedding i.e. alopecia is known to cause oxidative stress in the scalp. The antioxidant power of vitamin E works wonders here. Have a diet rich in nuts and vegetable oils.

The final word

A healthy head of hair is within your reach. Sometimes, the solution is as simple as a visit to the nearby grocery store. Have a nutrient-laden diet and have the hair you have always wished for!