Whenever your hair looks dull and lifeless, the first thing that you do is cleanse with shampoo then apply conditioner and other products to make your hair look silky and shiny. But this standard practice of shampooing and conditioning is not enough to give you the strong, long, and healthy strands that you crave for. For healthy and lustrous looks, you need to do more than just following the same hair care routine. For good and healthy growth of new hair, nutrients are important and these we get only by having healthy eating food that is full of essential vitamins and nutrients.

Nutritionist suggests that a well-balanced diet can turn your fine, thin hair into thick strands like a rope. Consuming nutritious food can make your hair lock healthy and full of life. Most importantly, if you experience severe hair thinning or baldness you can use hair loss medications with a prescription from a dermatologist. Also, avoid dietary supplements that are available to thicken hair and promise to grow faster without consulting a dermatologist.

Healthy looking hair is a sign of good hair care practices and good overall health. Here are some essential vitamins and minerals you will need to grow strong and healthy stresses:

  • Vitamin D-Many studies have found that vitamin D can help promote hair growth. Few foods such as beef liver, egg yolks, tuna fish, salmon, cheese, orange juice, cereals, and soy milk naturally contain vitamin D. Sitting the sun for a few minutes a day can also help the body produce more of it.
  • Zinc and iron-Foods rich in zinc such as salmon, pecans, oysters, almonds, cashews, and walnuts are extremely beneficial in preventing hair loss. According to experts zinc and iron are two known essential minerals for the body that plays a vital role in helping the hair follicles to grow. It is suggested to eat lean red meat twice a week; it is a good source of both the nutrients. One can have lentil or soybeans along with vitamin C rich foods like lemon and oranges to boost iron absorption in the body.
  • Biotin-It is a part of vitamin B complex and other essential nutrient associated with hair loss. Biotin is needed for some enzymatic reactions within the body and is important for the proper metabolism of carbohydrates, fat, and protein. Furthermore, poor metabolism of nutrients can cause hair follicles to left un-nourished. Research studies suggest that biotin is one of the essential nutrients for achieving a good hair texture and strength. Those people who are consuming an adequate amount of protein should not develop biotin deficiency. Foods such as liver, soy, and eggs are a good source of biotin. Biotin is known to synthesize the important hormone called keratin, a protein that is responsible for forming the fibrous part of the hair. Biotin can also be called as vitamin B7.
  • Omega 3 fatty acids-fatty fish such as salmon is a good source of omega three fatty acids. Eating salmon thrice a week can give you strong and long hair.
  • Folic acid- Folic acid is required for the growth of hair. A decreased level of folic acid results in slow cell division and growth of the hair follicles. Deficiency of folic acid is the main cause of graying of hairs.
  • Vitamin C-Vitamin C aids the absorption of iron, so food enriches with the goodness of vitamin C are good to eat in combination with iron-rich foods. Vitamin C is a great source of antioxidants and is readily used by the body. The best sources are broccoli, oranges, strawberries, sweet potatoes, papaya, kiwi fruit, and blueberries. Vitamin C also participates in the collagen production, which strengthens the capillaries that supply the hair shafts.
  • Vitamin A- Vitamin A is an essential nutrient for the body as it helps to make sebum, an oily substance created by the sebaceous glands of our hairs. The oily substance provides natural conditioning for a healthy scalp. You may experience an itchy scalp and dry in case of less sebum production. Animal products, orange, and yellow vegetables are a good source of vitamin A. You can also get Vitamin C from carrot, pumpkin, and sweet potatoes.
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Steve Marc

Steve Marc is a professional in the health, nutrition and diet industry.