When it comes to slowing down or preventing hair loss, following a healthy diet can make a world of difference. Your diet must include a good quantity of proteins and other nutrients that promote hair growth. At the same time, you must also know about the foods that can contribute to further hair loss. Avoid such foods. Following are some of those foods that are very healthy for hair. Using these foods in your diet plan will not only prevent hair loss, but it can even reverse the process.
Healthy Diet for Hair Loss
If you want your hair shiny, well-conditioned and healthy, you will need a healthy scalp. That is where carrots play a crucial role. They are extremely rich in vitamin A and other nutrients that are essential for a healthy scalp. You can eat fresh carrots directly anytime during the day or night as a light snack. In addition to that, you can also add slices of carrots as toppings on your salad.
Oysters are rich in zinc, which has powerful hair-boosting abilities. However, if you do not like oysters, you can get zinc from alternative sources that include lamb and beef. The vegetarian sources for zinc include nuts and whole grains.
Whole grains are not only a good source for zinc but they also contain high amount of vitamin B and iron. The combination of these three nutrients makes a healthy-hair dose for you. Therefore, including whole grains in your diet is a must if you want to prevent and reverse hair loss. You can eat fortified whole grains breakfast cereals and whole wheat bread. In fact, you can get a whole grain snack anytime during the day, especially halfway after lunch when you still have hours for dinner. When your body gets hearty whole grains, it provides high amount of nutrition to your scalp and hair.
The best thing about eggs is that they are an excellent source for protein. In addition to that, they also contain powerful beauty nutrients like vitamin B-12 and biotin. Both fried and scrambled eggs make healthy food for hair.
Your body must get sufficient amount of high-quality proteins everyday to ensure healthy hair. Turkeys, chickens and other poultry products are the best sources for high-quality protein. In fact, they also provide good quantity of iron and other minerals to your body. On the other hand, low quality protein or lack of adequate amount of portion in the body can make your hair weak and brittle. Heavy deficiency of protein often does not just result in hair loss but in the loss of hair color as well. Therefore, if you are craving for healthy and beautiful hair, you are advised to include one or two items of poultry products in your daily diet.
Selenium is another crucial nutrient for healthy scalp and hair. Brazil nuts are the best food source for this mineral. Other types of nuts like almonds, pecans and cashews can also provide good amount of selenium to your hair. Besides selenium, nuts also contain high amount of zinc. It is important for you to keep in mind that lack of adequate amount of zinc in your body can result in hair shedding. Therefore, in order to prevent hair loss, your diet menu must include nuts as a regular item.
Beans also provide healthy nutrition to your hair. When it comes to preparing a healthy hair-care diet, you should not forget to add legumes like lentils and kidney beans into it. Legumes provide your hair with high quality biotin, zinc, iron and lots of proteins. All these nutrients are very effective in promoting healthy hair growth. In general, your body must get at least 3-4 cups of beans or lentils every week. Not having beans in your diet can make your hair brittle.
Sebum is an oil substance that your body produces naturally through hair follicles. It is an essential substance to keep your hair healthy and strong. In fact, it also works as a natural hair conditioner. In order to produce sebum, your body must be fed properly with lots of vitamin A and C. Dark green vegetables like Swiss chard, broccoli and spinach are the best food sources for these two vitamins.
Salmon is one of those excellent foods that contain all the nutrients that your body requires to keep your skin and hair beautiful and healthy. Salmons are loaded with iron, vitamin B-12, high-quality proteins, and especially, omega-3 fatty acids. Lack of omega-3 fatty acids in the body can result in dull looking hair and dry scalp. Therefore, salmon is also an essential item for a healthy hair diet. However, if you do not like salmon, you can fulfill your body’s daily requirements of omega-3 fats through certain vegetarian sources like ground flaxseeds. Add 1-2 tbsp. of it in your daily diet. Still, for faster and more effective results, salmons are the best.
You can consider including shrimps also in your hair diet plan. The best thing about shrimps is that the zinc provided by them attach easily and very effectively to the glands connected to hair follicles. It prevents your hair from thinning. Therefore, you are advised to increase your intakes of shrimps in your daily diet. However, you should avoid overdose of it. Your body requires 10-12 grams of zinc daily to prevent hair loss and to promote hair growth. If you are getting zinc from other food sources, you should plan for shrimps accordingly.
Vitamin C-rich foods also work wonderfully when it comes to promoting growth of healthy hair. Kiwis, strawberries, cantaloupes and oranges are some of the best sources for hair healthy vitamin C.
Oats are loaded with high quality fiber, which is very beneficial not only for your bowels but also for your hair. Oats also make a great source for iron, zinc and polyunsaturated fatty acids, which are essential nutrients to maintain and promote hair growth. A simple way to include oats in your diet plan is to eat a bowl of oatmeal in your breakfast at least 3-4 days a week, if not daily. Overall, hair loss can be prevented quite effectively by following a hair-healthy diet. With a well planned diet, you can even reverse the process of hair loss and get beautiful healthy hair.