Having a good diet comprising of nutritious food coupled with excersises that would de-stress you is a great way to ensure that you have healthy hair. And with that you'll also get a glowing skin as added bonus.
Deficiency of certain vitamins and fat (that's right, dieting is bad for your hair) cause hairfall. Girls (or guys) if you are on a low-fat diet you might be at risk of losing hair because fats are necessary for absorbing Vitamin A and E which are a must for healthy hair.
Moreover, you also need to ensure that you have sufficient intake of Vitamin B12. Vitamin B12's association with hair growth has to do with its assistance of oxygen transportation throughout the body. Hair, just like most body parts, requires oxygen to grow properly.
So if you are having a hair loss problem, it could be because of vitamin B12 deficiency. Water-soluble vitamins, such as vitamin B12, are not stored in the body as easily as fat-soluble vitamins, such as vitamins A, D, E and K. For this reason, it is important to ensure that daily recommended allowances of vitamin B12 are consumed each day. If this is accomplished, hair can grow much more normally and prevent hair loss.
Other essential nutrients are - Vitamin B complex, Vitamin C, proteins and carbohydrates. Find below a list of foods which are rich in the above mentioned nutrients:
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- Protein: Beans or legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
- Vitamin A: pumpkin, dried apricot, carrot and spinach.Dark green vgetables lie spinach and broccoli are an excellent source of vitamin A (and also Vitamin C). This is needed by your body to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.
- Vitamin E: wheat germ, almond, avocado and coconut.
- Healthy fats to absorb Vitamin A and E: Cold pressed oil like extra virgin olive oil, mustard oil, and coconut oil. Omega 3 fatty acids like flax seeds and walnuts are also very good.
- Vitamin B-complex: Available in most food items rich in carbohydrates like wheat and rice.
- Vitamin C: berries (like amla), lemon, oranges and guavas (these have four times more Vitamin C than any other fruits).
- Nuts: Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. Cashews, pecans, and almonds, in addition to walnuts, are an excellent source of zinc. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, nuts and low-fat dairy will help keep hair healthy.
EXCERCISE
Proper blood circulation promotes nourishment of the hair follicles and these result in hair that is healthier and more in volume. Stress is one of the biggest cause of hair problems. So excercising regularly will not only give you a fab body but will als help you relax and feel happy, and this combination will give you healthy hair.
Breathing excercises (particularly yoga) that boost blood circulation are good for your hair. A combination of brisk walking and jogging for 20 minutes coupled with some stretching would also benefit your health.
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