Published By: Puja Sinha

Diet for a healthy mane: Nutrients you need for healthy hair growth

Adding nutrients to your diet could drastically increase the volume and health of your mane!

Diet plays a significant role in hair growth. Nutrients from the food you eat are essential for the proper functioning of hair follicles and the growth cycle of hair. An optimum amount of protein, iron, zinc, omega-3 fatty acids, Vitamins A and C, minerals, fatty acids, and biotin or Vitamin B7 is essential to maintain scalp health, generate new hair follicles, reduce abnormal shedding, prevent dry and frayed ends, and repairing damaged hair. Even the most mundane of everyday green leafy veggies have a crucial role to play in preserving the bounce and shine of your hair.

Here are some ways diet impacts hair growth and the essential nutrients to add:

A Colourful Platter of Veggies

Vegetables are replete with Vitamins A, C, and E, essential for sebum production, collagen production, and prevention of oxidative stress that go a long way to nourish the scalp. Strengthen hair, and improve scalp circulation. For vitamins, carrots, sweet potatoes, spinach, Brussels sprouts, and avocados are a must.

Next on the list are minerals iron and zinc that carry oxygen to the follicles. Peas and mushrooms are good sources. Spinach and sweet potatoes also contain biotin and folate that aid in the process of hair regeneration. If hair growth is your immediate goal, be sure to include these veggies in diet:

Carrots: High in beta-carotene, which the body converts to vitamin A, carrots aid in producing sebum and keeping the scalp healthy.

Bell Peppers: Packed with vitamins A and C, bell peppers support sebum production and collagen formation.

Brussels Sprouts: High in vitamins C and K, fibre, and antioxidants, Brussels sprouts help maintain healthy hair and scalp.

Zucchini: It supplies the essential antioxidants to regulate an idle amount of collagen production for shiny hair.

Fruits, the Superfoods for Hair Growth

Fruits are indispensable to gorgeous and vivacious hair. We need citrus fruits for vitamin C, which boosts collagen production and strengthens hair. Also aids in iron absorption, which is vital for hair growth; strawberries for the antioxidants that protect the hair from damage and support collagen production. Besides the exotic, bananas, guavas, papayas, and pomegranates improve hair elasticity, shield hair from oxidative stress, and boost blood circulation to the scalp. Watermelon is helpful to fight against dandruff and itchy scalp which play a significant role in increasing hair fall.

Nuts and Seeds, An Underrated Source of Minerals

Nuts and seeds ensure a balanced mix of fibre, fatty acids, minerals like selenium, and protein. For optimal results, munch on a diverse range of nuts and seeds as part of your meals or snacks. To sort your daily intake of nuts and seeds:

Almonds, peanuts, sunflower seeds, chia seeds, and flaxseeds for protein to promote fine structure and flourish to hair.

Walnuts, chia seeds, flaxseeds, and hemp seeds for healthy fats that look after the shine of hair.

Walnuts and sunflower seeds for vitamins and antioxidants that promote keratin production.

Brazil nuts for selenium, which remedies hair loss and scalp troubles, and supports a healthy cycle of hair growth.

What not to eat for hair health?

You read it right! You do not want to meddle with your hair health by integrating unhealthy food in diet. Diets high in sugar and refined carbohydrates, such as sugary snacks, white bread, and pastries, can lead to insulin resistance and hormonal imbalances that negatively impact hair follicles. Excessive consumption of processed foods deprives the hair of vital vitamins and minerals needed for growth. High sodium intake from salty snacks and processed foods dehydrates the body and affects the moisture balance of the scalp and hair. In a nutshell, limiting these harmful foods and focusing on a balanced, nutrient-rich diet can radically solve your hair woes.