DIET FOR HEALTHY HAIR GROWTH 

About 5 types of foods that are extremely  helpful in maintaining a healthy hair. Your hair cells are the second fastest-growing  cells in your body, second only to intestinal cells. But because hair is not a vital organ  or tissue, your body will never prioritize its nutritional needs. So, due to hair’s expendable  nature, a nutritional imbalance will often show up first in the form of hair loss. Your hair cells,  as well as the cells throughout your body, need a balance of proteins, complex carbohydrates, iron,  vitamins and minerals to function at their best. 

There are a number of foods that contain  essentials nutrients that will maximize your hair's potential for growing healthily and  looking beautiful and these right nutrients can help promote hair growth, especially if you’re  experiencing hair loss due to poor nutrition. Since hair follicles are among the  most metabolically active in the body, the hair growth is impacted by  calorie and protein malnutrition as well as micronutrient deficiency. So, we will look at the 5 types of best foods that contain these essential nutrients. 

1. Iron

  

Iron deficiency is the world’s  most common nutritional deficiency and is a well-known cause of hair loss. Foods rich in iron include veggies like spinach, legumes, tofu, chickpeas and collard greens.  Nuts like almonds, cashews and pistachios. Non vegetarian sources are good sources of  iron as they contain heme iron which is more easily absorbed. Sources include chicken breast,  lean meat, fish, beef, liver, egg yolks etc. Vegans and vegetarians are also at higher risk  for Iron deficiency, as their requirements for dietary iron are considered to be 1.8 times  higher than for meat consumers. Non-heme iron, found in plants, has a lower bioavailability  than heme iron, found in meat and fish.  

2. Zinc 

Zinc is an essential mineral required by hundreds of enzymes, so it has an important  role in protein synthesis and cell division. It is therefore a critical component  for development of hair follicle. Zinc rich foods include Pumpkin  seeds, Sesame seeds, watermelon seeds,red Meat, Shellfish, Nuts like almonds and cashews  and vegetables like Spinach and mushrooms.  

3. Biotin

Biotin aka vitamin B7 or Vitamin H is an important vitamin for hair follicle growth as  it is required for protein synthesis. It is also important for proper development of your nails. Symptoms of deficiency include skin rashes, conjunctivitis and hair fall. Foods like Eggs, Almonds, cheese, sweet potatoes, Mushrooms, spinach and legumes  are great sources of vitamin b7 or biotin. Biotin and zinc deficiencies are a very common  reason for Diffuse hair loss. So, if you are  suffering from excessive hair loss you should  consider using zinc and biotin supplementation.  

4. Omega Fatty acids  

OMF’s especially omega-3 and omega-4 fatty  acid deficiency is also very common and leads to symptoms like greying of hair and  loss of scalp hair since these fatty acids are very important for hair follicle growth. Fatty fish like salmon, herring and mackerel are excellent sources of omega-3 fatty acids.  Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients  that may help promote strong and healthy hair.  Additionally, you can consider supplementation with omega fatty acids too.  

5. Vitamin D 

Data from animal studies suggests that vitamin D plays a  critical role in hair follicle growth cycle. Vitamin D receptors are particularly increased  during the growth phase of the hair follicle. Deficiency of Vitamin D is very common and  Risk factors for vitamin D deficiency include inadequate sun exposure, dark skin, obesity,  gastric bypass, and fat malabsorption. Food sources of vitamin D include whole Milk,  Cheese, butter, eggs, nuts like almonds, fishes like tuna, sardines, salmon and mackerels. Also make sure to give 10-15  minute of sun exposure every day as that is essential to convert the vitamin D  present in your body into its active form.