Like your skin, your hair needs nutrition from the inside out. Nutrition has a lot of role for your hair care. Proper nutrition is very important for growth of hair follicles and healthy hair fiber. If your diet is deficient in hair-friendly foods, or your digestion is not efficient, all the expensive shampoos and hair treatments in the world won’t be effective at maintaining the color and longevity of your hair. So if you want a healthy, shining crown of hair, start by taking a hard look at what you eat, when you eat and how you eat.

Recent research has identified specific vitamins and minerals that help in natural hair loss prevention and keep hair healthy. Intake of nutritional foods is by far among the most effective hair loss solutions.

Protein and Calcium

Hair is nothing but a dead protein. Hence protein intake is important for healthy hair growth. Dairy products, beef, brewer’s yeast, wheat germ, fish, eggs, pulses and grams are all good sources of protein. They are also good sources of calcium that is essential for healthy hair.
Also, European studies have found that soy protein reinforces hair and stimulates its growth. In one study, The hair growth increased by 15 percent. Tofu and soy milk are good sources of soy protein.

Vegetables, a healthy choice

Food rich in silica and iron can help prevent hair loss and support growth of healthy hair. Leafy vegetables are rich in iron. Taking them daily surely helps in getting the smooth and shiny hair that everyone loves to look at.

Make sure your diet contains beets, broccoli, green leafy vegetables, carrots, mint, radish and basil. You can also take different types of salads to add freshness to your diet. If you combine herbs and vegetables it makes a very healthy diet for your hair. For better digestion of your food you have to cook it tender enough to eat.

Copper is also good

Intake of copper is an effective hair loss remedy. In most cases, you do not need supplements; find it from foods such as liver, green vegetables, whole grains, eggs, chicken and beans.

Iodine also takes part

Iodine is essential for regulating the thyroid hormones, and prevents dry hair and hair loss. Find this mineral in seafood. Also, substitute regular salt with iodized salt. Iron can be found in abundance in liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits.

Spices, often forgotten

You may be having an impression that spices are not good for health. But some spices like turmeric and cumin are very helpful for healthy hair growth.

Silica counts too

Another important nutrient for hair health is silica. Studies in the former Soviet Union have shown that silica therapy slowed hair loss. Organic silica added to shampoo was found to help prevent baldness, stimulate healthier hair growth and assure beautiful shine, luster and strength. Some scientists claim that they have effectively stopped further hair loss by adding silica to their shampoo. This can be applied externally to regrow already lost hair.
Silica is found in the outer coverings of potatoes, green and red peppers and cucumbers. Bean sprouts are also high in silica. Eat whole foods including sprouts.

Magnesium, selenium, sulfur and zinc are important minerals required for healthy hair and constitute most commercially available natural hair growth product. Regular and balanced intake of seafood, rice, whole grains, soy, green vegetables, onions, meat, fish, brewer’s yeast and dairy products can give you these minerals in sufficient quantity. Beta-carotene found in yellow and red colored vegetables and fruits are also essential for hair growth.

Fruits keeps your hair fresh

Fruits act as essential nutrient providers. So make them part of your daily diet. Berries, melons, citrus fruits, grapes and raisins help in healthy hair growth. Coconut helps a lot in avoiding premature graying and also hair fall.

Vitamins, a vital aid to your hair

Hair loss occurs when the diet is inadequate in the B vitamins – especially B6, biotin, inositol and folic acid. The B vitamins, especially B5 (pantothenic acid and B3 (niacin), are especially important for hair growth.

Vitamins such as Vitamin A (cabbage, broccoli and spinach), Vitamin E (vegetable oils, dried nuts), are essential vitamins that help prevent hair loss and elasticity.

B vitamins are important for the health and growth of the hair. Foods rich in B vitamins include beans, peas, carrots, cauliflower, soy beans, nutritional yeast, bran, nuts and eggs.

Biotin is very important for hair health. It is needed for healthy hair and skin, and may even prevent hair loss in some men. Eat plenty of foods high in biotin and/ or take it in supplemental form. Good food sources of biotin include brewer’s yeast, brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts. You can also use hair care products containing biotin.

Vitamin C aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles.

Vitamin E increases oxygen uptake, which improves circulation to the scalp. It improves health and growth of hair. Since hair health is tied to the immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function.

Timing is essential

A balanced nutritious diet is definitely your first step towards hair health and longevity. But step two—eating correctly—is equally vital in order to give your body the ability to convert the foods you eat into a form your hair can assimilate and use to stay lustrous, vibrant and young.

Eat the heaviest foods in your diet–those that make your digestion work hard—in the middle of the day. That’s when your body’s digestive ability peaks. Heavy grains, cheese and legumes should thus mainly be eaten at lunch. Eat lighter at breakfast—enough to kick-start your digestion, but not so much that you overload it, and lighter at dinner, when your digestion is winding down for the night.

Healthy habits help a lot

Apart from having a balanced diet, the other effective hair loss solutions include good exercise, adequate sleep and avoiding bad foods. Smoking, junk food, aerated drinks and caffeine can have bad effect on hair.

Give your head a break

Other important hair loss solutions include reduction in frequency of combing, back combing and brushing, all of which can damage the hair shaft. Also excess blow-drying and treatment with chemicals can leave the hair dry and brittle. Avoid them as much as you can.

Sources: New Generation, Holistic on line

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