Healthy diet is essential to maintain good hair and promote faster hair growth. Hair follicles take its nutrients directly from the blood stream. And, hence the nutrient that we receive through diet can have a direct impact on the quality of hair. Lack of nutrition is the major cause of several hair and scalp problems including hair loss, hair fall, dry hair or even dandruff. Nutrition plays a very vital role in maintaining our overall health. Apart from nourishing our bodies, food also affects the quality of our lives, our looks, moods, energy, and our overall health and well-being.  Here is a list of some best food items for healthy hair and promoting hair growth.

1. Soya Beans

Soya beans are packed with proteins, iron and vitamin E. Iron is an important part of haemoglobin production. Vitamin E helps with the absorption of oxygen in blood. Overall, soya bean is a great source of essential nutrients needed for hair growth. Soyabean oil plays a vital role in retaining the hair moisture and thus makes them appear glossy.

2. Almonds

Almonds are good sources of vegetarian protein, iron and vitamin E. It also reduces the cholesterol levels in the body so that you avoid taking cholesterol lowering drugs that cause hair loss. Almond is rich in mineral magnesium, which is regarded as an essential mineral needed for healthy hair. Some studies suggest that people who suffer from hair loss tend to have magnesium deficiency. Consumption of almonds on daily basis encourages the healthy growth of hair. For better results, soak almonds overnight in water and eat it in the morning. Being the most nourishing nut packed with proteins, omega-3 fatty acid, vitamin E, potassium, zinc, calcium, magnesium, and almond reduces most of hair problems.

3. Milk

Milk has absorbable iodine and also is rich source of calcium. You must consume a glass of milk daily as a special food for hair. Hair is made up of protein keratin and therefore a protein-rich milk can surely serve as a healthy nutrition for hair. The whey protein in milk is known to prevent hair loss and promote hair growth.  Another important protein present in milk is casein, which contains   a large amount of the amino acid glutamine. The amino acid glutamine stimulates the hair follicle growth cycle and therefore can promote faster hair growth.

4.  Cottage cheese

Cottage cheese is a good source of calcium and protein. Try it for a protein-packed breakfast or lunch. Daily consumption of cottage cheese can server as a good source of nutrition for hair growth.

5. Spinach

Spinach is an excellent source of Vitamin A and C that is needed to produce sebum. The oily substance, secreted by the hair follicles is the body’s natural hair conditioner. Spinach is also a rich source if iron and calcium. People who have deficiency of Vitamin A and C suffer tend to have brittle, thin hair that does not grow as quickly. Therefore increasing consumption of this green leafy vegetable is must if you wish to promote hair growth.

6. Zucchini

Zucchini is a rich source of vitamin C and A. Eating zucchini regularly reduces the hair fall problem and also reduces the dryness in hair.

7. Chickpeas (Kabuli Chana)

Chickpeas are packed with protein, mineral and vitamins for healthy hair. Chickpeas contain Vitamin A and C that help to prevent hair loss and also reduce dandruff. You can have boiled chickpeas as evening snack or eat chickpea salad for dinner.

8. Whole grains

Whole grains such as rice, wheat, corn, bajra, jowar, etc. are a great source of carbohydrates which is an essential source of energy.   Whole grains are also packed with proteins that promote hair growth and also give strength to the hair. We recommend including bajra in your daily diet in the form of roti or chapatti. You can also make porridge of bajra flour and consume daily. Being rich in Vitamin E, B complex, niacin, thiamine and riboflavin, bajra makes a perfect vitamin food for hair growth.

9. Fruits

Fruits provide the right vitamins for hair growth.  We recommend fruits such as papaya, and pear to be eaten each day. Being rich in minerals, vitamins and enzymes papaya acts as a good hair conditioner that gives you strong and shiny hair. Pear contains vitamin C, which acts as an antioxidants and nourishment for hair growth.

10. Walnuts

Walnut is a great source of minerals such as zinc, magnesium and iron. Research reveals that deficiency of important minerals can lead to hair loss. You can snack on handful of mixed buts such as almonds and walnuts for their beneficial effects on hair. Eating walnuts on daily basis leads to reduced hair fall.

11. Flaxseeds

Flaxseeds are a very rich source of omega-3 fatty acids. Consumption of flaxseeds nourishes the hair follicles resulting in stronger hair that is less prone to breakage or damage. Flaxseeds also help to restore the pH of scalp and nourish it. Flax seeds contain linolenic acid that inhibits the hormone Dihydrotestosterone and thus helps to prevent baldness. You can eat the raw flaxseeds by sprinkling them on salads or vegetables. You can also grind the flax seeds and add them in your regular roti or chapatti flour.

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