Vitamins and Nutrient for Healthier Hair
Hair is fundamentally made of a protein called keratin that also makes nails and forms the outer protective layer of skin. Each hair consists of three layers:
1. The cuticle - the outer layer. It acts as the defensive layer. 2. The cortex which contains melanin, which is responsible for hair color and shading. 3. The medulla, the innermost layer which reflects light. In spite of the fact that the medulla isn't generally present, if display, this comprises of a thin center of cells and air spaces.
Much the same as skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a normal supply of key supplements. Eat the correct balance of the following vitamins and minerals to supply hair with all that it needs to remain shiny, sparkling, brilliant and solid.
Protein
A solitary strand of hair is comprised of protein fiber which implies that it requires a satisfactory amount of protein to develop. If you don't intake enough protein, your hair is probably going to wind up plainly dry and fragile. Each cell requires protein forever; they are required for tissue repair and for the development of new tissue.
Carbohydrates
Around 55-60% of your daily calories should originate from carbohydrates. Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. That’s why, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are indispensable to healthy hair.
Water
Water makes up one-fourth of the heaviness of a strand of hair. Moisture influences the hair to supple, so ensure you get a lot of liquids. Water is a medium that dispenses with all poisons, compound squanders and different contaminations from the body. Water hydrates our bodies, as well as keeps our hair satiny and gleaming.
Essential fatty acid
Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and enhances the texture. Essential fatty acids can be found from vegetable oils, whole grains, legumes, fresh nuts and oil seeds, spirulina, flaxseed oil and pumpkin seeds. Roughly 15 - 20% of your daily calories should come from these sources.
Vitamin A
Vitamin A is basic for hair development and a sound scalp. Beta-carotene is found in green and yellow vegetables and natural products, sweet potatoes, broccoli, apricots. Vitamin E
Vitamin E increases oxygen uptake and improves circulation, thereby improving hair health and growth. Add E to your diet by consuming foods like avocados, rice bran, nuts, dark green vegetables, legumes and whole grains.
Vitamin B
To guarantee that your hair is healthy and does not split include foods rich in the different B vitamins. These include eggs, whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes Biotin insufficiency has been connected to male pattern baldness. Biotin rich foods are brown rice, cracked wheat, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair.
Vitamin C
Vitamin C is vital for good circulation, hair growth and hair color. Having enough vitamin C you will have strong, supple strands of hair that do not split. Vitamin C is an important antioxidant that promotes cell and tissue repair and enhances the immune system. Good sources of vitamin C are all citrus fruits like oranges, lime, lemon, berries, and vegetables like Brussel sprouts, cucumbers, tomato, cauliflower, green leafy vegetables and red peppers.
Iron
Helps to carry oxygen to the hair. Without enough iron, hair and its follicles are starved of oxygen. You can increase iron by eating dried fruits, such as raisin and apricot dark green vegetables, whole grains, iron-fortified cereals, breads, pastas and garden cress seeds or by adding iron supplements under supervision.
Zinc
Zinc constructs hair protein and thus plays a vital role in maintaining good hair condition. Zinc stimulates hair growth by improving immunity. Its deficiency often results in poor hair growth and considerable hair loss. Natural Sources of zinc are legumes, mushrooms, non-fat dry milk, spinach, whole grains, pumpkin seeds, sunflower seeds. So an overall balanced diet is necessary for a healthy scalp and healthy hair.