Top 9 Nutrients For Healthy Hair

Women who have long and shiny hair look very beautiful. We use many types of hair products and home remedies for improving the condition of hair. Many of us try various techniques of styling the hair. It is not necessary to use expensive hair products or visit the salon for costly hair treatments. The products you use on hair act only externally without healing the hair from inside. The best option is to take hair friendly nutrients that nourish the hair internally. The diet should consist of healthy foods that are beneficial for the hair. We will tell you about some nutrients that make the hair healthy and strong.

Following Are The Top 9 Nutrients For Healthy Hair.

Beta-Carotene

Foods that contain beta-carotene help in making the hair healthy. The nutrient changes into , an important nutrient for improving the cell growth in hair. It makes the hair healthy and shiny while preventing dryness and flakiness in hair. Foods that contain this nutrient are sweet potato, , and cantaloupe.

Vitamin B

Vitamin B is a useful nutrient for improving the condition of hair. It makes the hair grow faster. The best foods that contain this nutrient are silken , skim milk and . Non-vegetarians should eat , crab, mackerel and shellfish. Taking of 30mcg dose of Vitamin B supplement every day will also help.

If you want to make the hair strong and prevent its breakage, you should eat foods that contain Vitamin C. The nutrient prevents hair fall so it is very good for hair. Citrus fruits like lemon and orange are good for hair. You can eat kiwi, kale, guava, strawberries and papaya to get Vitamin C.

Vitamin D

Vitamin D plays an important role in making the hair healthy and improving its growth. Sunlight exposure is the best source of this vitamin. However, you should avoid sitting in the sun for too long. You can also take Vitamin D supplements. The daily dose of this supplement should be 1,000 IU.

Protein

Our hair has protein as an important component. The nutrient makes the hair healthy and problem free. Protein is made of amino acids. The hair contains lysine, which is a type of protein molecule. Thus, you should eat foods that contain protein. Tofu, dairy foods, beans, egg white, tuna, salmon and lentils are good for you.

Zinc

Zinc deficiency is known to cause hair fall and many other problems. Thus, you can prevent hair problems by taking zinc rich foods. The best foods that contain this nutrient are , pumpkin seeds, , nuts, beans, mushrooms and oysters.

 

Iron

Iron deficiency causes many types of hair problems including flaky hair. Iron is required for growth of hair. The nutrient helps in making the hair disease free. Iron is present in foods like legumes, beans, spinach and nuts. Non-vegetarians can eat clams, turkey, oysters and poultry.

Selenium

Selenium makes the hair healthy. The nutrient improves the health of scalp, thus helping in improving the condition of hair. Sunflower seeds, mushrooms, Brazil nuts and whole wheat bread are food sources of selenium. You can also get the nutrient by eating chicken, tuna, oysters and turkey.

Omega 3 Fats

Omega 3 fats are very good nutrients for making the hair healthy, strong and shiny. Fatty fishes are the best sources of this nutrient. You can eat salmon and sardines. Vegetarians can get the nutrient by eating ground flaxseed. You can also take Omega 3 fat supplements.

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