Avanti Damle, Dietitian and Consultant
Everyone wants their hair to be thick and shiny. Without proper care, hair health deteriorates. Important reasons behind it
1) Effect of climate
2) Use of chemical cosmetics
3) Lack of healthy sleep
4) Malnutrition
5) Smoking and drinking
6) Stress-Stress
Changing the diet and planning a nutritious diet can improve hair health. The following nine foods in the diet are helpful for hair health.
Eggs: Provides good quality protein and contains an ingredient called biotin, thus maintaining good hair health.
Green leafy vegetables: Vitamin and iron rich leafy vegetables work to provide oxygen in the body and oxygen and vitamin are essential for hair growth.
Amla, Lemon, Orange, Mosambi: These fruits are rich in vitamin C and vitamin C helps in better absorption of iron and maintains hair health.
Almonds, Walnuts: These nuts contain Omega 3 fats and help in making your hair thick and strong.
Yogurt: Yogurt is a great probiotic. It contains vitamins B, E. The protein obtained from it is well absorbed and helps in hair growth.
Coconut/Coconut: The oil in coconut is rich in vitamin E and salts. Hair becomes thick and shiny.
Water : This is a very important element and lack of it leads to leakage. So it is necessary to maintain its quantity properly.
Pumpkin seeds and sunflower seeds: These contain salts like zinc, magnesium, selenium – which act as antioxidants and provide essential fats and proteins – which nourish the hair.
Flax seeds, Chia seeds: These seeds contain Omega 3 fatty acids and proteins – which are helpful for hair growth.
For better hair health
1) Use of oily, salty foods should be avoided in the diet.
2) Take one cup of lemon water without adding salt and sugar throughout the day.
3) Use of green leafy vegetables, broken pulses should be increased in the diet.
4) Adequate sleep and regular exercise.
5) Foods like eggs, fish, almonds, walnuts, curd, tofu, yogurt should be used.
6) Drink water regularly. Excess tea-coffee, alcohol should be avoided.
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