How Balanced Diet Enables Healthy Hair ?

Good textured, shining hair define the overall health of a person. A variety of factors can damage the hair, and cause breakage. These include inappropriate diet, stress, lack of exercise, and external factors such as overuse of shampoos, excess exposure to hot water, sun, and wind. In this article, I will stress on how health of the hair can be greatly improved by consuming a balanced and nutritious diet. Following foods can help to maintain heathy hair, and improve their appearance:
  1. Protein rich foods - Hair are made up of protein called Keratin. Therefore, proteins are important part of the healthy hair diet. Protein in the diet can come from both vegetarian and non-vegetarian sources depending upon the individual's choice. Beans (garbanzo beans, kidney beans, black beans), eggs, dairy products (milk, curd, cheese, yogurt, buttermilk), soya products (soybeans tofu, soya milk), fish (sardine, salmon), and lean meat (chicken, turkey) have high protein content. One must consume 2 to 3 servings of proteins per day.
  2. Omega 3 and Omega 6 rich foods - Healthy hair require essential oils which are found in foods rich in Omega 3 and Omega 6. Such foods include nuts and fish, and must be made a part of the diet. One can consume about 7 to 8 almonds, 2 walnuts, or 5 to 6 cashews per day. Fish such as tuna, sardines, and salmon are good sources of Omega 3 and Omega 6, and can be consumed 2 to 3 times a week.
  3. Fibre rich foods - Fibre rich diet is required for maintaing good metabolism, which is essential for healthy hair. Fibre in the diet can come from whole grains (wheat, brown rice, whole pulses), green leafy vegetables, and fruits (apple, papaya, guava, watermelon, oranges). One must consume about 4 to 5 servings of fruits and vegetables per day.
  4. Micronutrients - Micronutrients include vital minerals and vitamins. Hair may become dry, brittle, and loose their shine due to deficiency of various micronutrients in the diet. Foods such as legumes, beans, pulses, eggs, avocados, green leafy veggies, cabbage, broccoli, chicken, brown rice, whole wheat provide micronutrients that help restoring healthy hair. Citrus fruits such as oranges and lemon are also good sources of micronutrients.
  5. Water - Water is important to keep the hair hydrated. One should consume 8 to 10 glasses of water per day (2 to 2.5 liters).
For unmanageable hair loss, or hair problems one must always consult an expert for advise.

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