It is true that proper hair care is of immense importance when it comes to growing long and healthy hair. However, it is equally true that hair care alone cannot ensure the growth of healthy hair, if the diet is not healthy and is deficient in vital nutrients. A healthy diet is the key to healthy hair and skin. The condition of the hair and skin simply reflects the condition of our health. So, by including some healthy foods in our diet, we can improve our health and the condition of our hair and skin. But before we go into the details of the diet for healthy hair, let's take a brief look at the nutrients which are crucial for hair growth.Essential Nutrients for Growing Healthy Hair
Hair is basically dead protein filaments and hence, protein is one of the most important nutrients that can ensure the growth of healthy hair. Next to protein, hair needs a number of minerals and vitamins to grow properly. Among minerals, iron, zinc and copper are the most crucial minerals for healthy hair. Iron is responsible for supplying the hair follicles with oxygen, while zinc is crucial for preventing excessive hair loss.
Copper on the other hand, is required to maintain and improve the color of hair, and its deficiency can manifest in premature greying. Apart from these three minerals, calcium, iodine, magnesium, phosphorus and silica are also essential for the growth of hair. As far as the vitamins are concerned, vitamin A, B vitamins, especially biotin, vitamin B6, vitamin B5, Vitamin B3 and vitamin B12, vitamin C and vitamin E are the most important hair vitamins for growing healthy and lustrous tresses.
Diet for Healthy Hair Growth
A diet for growing healthy hair should be balanced, and it should provide adequate amounts of all the vital nutrients. Basically, you have to follow a healthy diet for healthy hair. The following are the foods for healthy hair that can be included in a diet, in order to grow long and thick hair.Whole Grains, Beans and Pulses
The importance of protein for hair growth has been mentioned already. This vital nutrient can be found in a large number of protein rich foods such as, whole grains and food made from whole grains, legumes, beans, lentils, pulses and soy products like, tofu and soy milk. Soy protein has been found to be especially important for stimulating hair growth. These foods are not only rich in proteins, but also contains the essential B vitamins.
Poultry, Red Meat and Fish
Another group of protein rich foods for hair growth are poultry, eggs, meat and fish. Eggs are one of the most important sources of proteins and B vitamins. Chicken, turkey, organ meat, red meat and fish like, salmon are great for growing long and healthy hair, as they are rich in protein, iron and the B vitamins.
Low Fat Dairy Products
Low fat dairy products are another important group of foods that can be included in a diet for healthy hair. Yogurt is the most important low fat dairy product that can have immense benefits for hair. Other low fat dairy products that can prove beneficial in this regard are, skimmed milk and cottage cheese. Dairy products are not only a good source of protein, but minerals like, calcium as well.
Vegetables and Fruits
Vegetables, especially the dark green leafy vegetables are important components of a healthy hair diet. Vegetables like, carrot, broccoli, cauliflower, spinach, potatoes, Swiss chard, sweet potatoes, cabbage, bean sprouts, Brussels sprouts, onion, lettuce, cucumbers can be some of the great inclusions in the diet for natural hair. Among the fruits, watermelon, papaya, citrus fruits, oranges, amla or Indian gooseberry, avocados, apricots, berries including, strawberries and blueberries and cherries are some of the fruits that can prove helpful in ensuring healthy growth of hair. Fruits and vegetables are the most significant sources of healthy hair vitamins and minerals.
Dried Fruits and Nuts
Nuts like, almonds, walnuts, Brazil nuts, cashews and pecans are great for growing shiny and healthy hair. Along with protein, nuts contain omega-3 essential fatty acids and minerals like, zinc and selenium, which are essential for the health of the scalp and the hair. In addition to nuts, dried fruits like, raisins, prunes, dates are also important for the growth of hair, as they contain the mineral iron. Deficiency of iron is one of the important reasons for hair loss.
So, these are foods that need to be included in a diet for healthy hair. Along with these, olive oil, seeds such as, sunflower seeds, flaxseed and pumpkin seeds, and seafood are also considered good for promoting hair growth. At the same time, it is equally important to drink plenty of water throughout the day, manage the level of stress, get adequate rest or sleep in the night and avoid excess consumption of processed foods and foods rich in harmful fats, in order to ensure the growth of healthy hair.
