Just like skin, your hairs also speak about your internal physical health. A healthy body not only holds a fair, glowing skin but also thick and strong locks. There are several essential nutrients that your body utilizes for building cells that constitute each strand of your hairs. To ensure the health and strength of your hair, it is important that you include all of the following key nutrients in your daily diet:
Your hair is mainly made up of protein, so if you want to make them thick and strong, the simple rule is to provide them enough protein. If your daily diet does not contain a good proportion of protein, your hairs are more likely to become weak, brittle and dry. And significant protein deficiency can also cause hair loss. Make sure your daily diet contains protein from all natural sources, dairy products, meat, legumes, etc. Some excellent sources of protein are: chicken, turkey, fish, and eggs. Vegetarians can get their protein share from legumes and nuts.
Iron is also essential for hair. Iron deficiency (anemia) is one of the most common causes of hair loss in both men and women. Your hair follicles are fed by the blood supply rich in essential nutrients and to be able to transport these essential nutrients, your blood should contain a significant amount of iron. Lack of iron disrupts the ability of blood to supply essential nutrients to the hair follicles and roots, which ultimately affects the growth cycle of hair, triggering hair loss. Natural sources of iron include red meat, and green leafy vegetables, such as spinach, kale, broccoli and salad greens. Fish and chicken are also rich sources of iron.
Vitamin C aids iron absorption in the body. So, if you are taking iron supplements or obtaining it from natural resources, it is important to increase your vitamin C intake to ensure your body is also absorbing this important mineral. Citrus fruits are all best sources of vitamin C. Other fruits rich in vitamin C include strawberries, blueberries, blackcurrants, kiwi fruits, papaya, guava and sweet potatoes. Besides aiding iron absorption, it also helps in collagen production, a natural protein responsible for strengthening the capillaries that supply blood to hair shafts.
Your body needs vitamin A for the production of sebum – a greasy substance produced by the sebaceous glands attached to the hair follicles to keep your scalp and hair hydrated. If the hair sebaceous glands stop producing enough sebum, your scalp will become itchy and hair dry. If you are experiencing a dry and itchy scalp and dandruff is the culprit behind your hair loss, your body is most probably vitamin A deficient. Increase your vitamin A intake to help your scalp produce more sebum. All animal products are rich sources of vitamin A. Vegetables that are rich in beta carotene – a nutrient that is used for the production of vitamin A – include all orange and yellow colored veggies, such as pumpkins, carrots, and sweet potatoes.
Harmful ultraviolet rays of the sun damage your hair just like it damages your skin. So, to protect your hair against harmful sun rays, it is recommended to eat foods that are rich in Vitamin E. Lack of zinc and selenium, on the other hand, can result in dry and flaky scalp shedding hair. All nuts, including walnuts, cashew nuts, peanuts, pistachio and Brazil nuts are all nutritional powerhouses, as they are not only rich in Vitamin E but also high in zinc and selenium. Include them in your diet and keep your skin and hair healthy.
This water-soluble vitamin is also very important for your scalp health. Lack of biotin can cause your hair to become dry and brittle. Whole grains are rich in biotin. You can also get your share of biotin from egg yolk, liver, yeast and soy flour.
Omega 3 fatty acids are consumed by the sebaceous glands for the production of sebum – the greasy substance that constitutes the outer covering of hair shafts. Besides, these important fats also provide oils essential for keeping your scalp and hair shafts hydrated. Rich sources of Omega 3 fatty acids include salmon, trout, sardines, and herring. Plant sources include avocado, pumpkin seeds, and walnuts.
Eat the correct balance of the above-stated nutrients to provide your hairs with all that they need to remain, thick, strong and shiny.
If for some reason you have lost a significant amount of the hair on your scalp and are unable to regrow them with oral and topical medications, come to Hair Transplant Dubai Clinic now. We have an effective, permanent solution for you in the form of Hair Transplant Surgery. We offer both FUT and FUE hair transplant techniques. If you have any queries, you can always fill our free online consultation form below and get expert advice.