Nutritional Ingredients That Gives You Strong Healthy Hair
Numerous debates are actually ongoing about that the quality of our hair simply lies on the gene. Generally, this is true our gene has an impact on the quality of our hair, but your general health also has an important role. The food that you eat on a daily basis has nutritional ingredients which have a great impact on the quality and health of your hair. In this article are presented 7 important nutritional ingredients that can be obtained through your diet and will give you a strong and healthy hair.
• Selenium. This nutrient boosts hair growth and reduces dandruff. Selenium can destroy a fungus known as Malassezia from the scalp. Selenium can be found in numerous anti-dandruff shampoos to fight against dandruff. Selenium can utilize foods that contain protein and boost the growth of hair. Zinc and selenium are advised by doctors for hair loss. This helps in proper functioning of hormones and increased growth of hair. They can be used to treat many hair problems as gray hair, hair loss, dandruff, etc.
A great source of selenium is found in Brazil nuts and wheat germ. Furthermore, other foods rich in selenium are whole grains, fish, seafood and lean meats, sunflower seeds and other nuts, such as pecans and almonds.
• Zinc. To understands the link between zinc and hair growth, you should first know the connection between deficiency in zinc and hair loss. Some experts believe that zinc deficiency actually can lead to deterioration of the protein structure that makes up the hair follicle. This weakening of follicles can, in turn, cause hair shedding and hair loss.
Zinc is also believed to play a crucial role in DNA and RNA production. This is required for the normal division of hair follicle cells, leading to healthier hair growth.
Zinc also may help keep hormone levels balanced, which could be one of the reasons why it is so effective in preventing hair loss. There are even a few outlying studies in which people’s grayed, aged hair returned to its original color when nourished with zinc-rich diets or hair growth supplements. As a bonus, zinc for hair growth may help eliminate dandruff on the scalp as well.
• Iron. Researchers have shown that the hair loss issue in women is due to the deficiency of iron in their bodies as the low content of iron tends to increase the hair fall levels to a great extent. Thus having food rich in iron and by taking iron supplements have shown to improve the hair fall issues and resulted into great manes in the long run.
Good sources of iron are pumpkin and squash seeds, liver, millet, as well as almonds, prunes, Brazil nuts, beet greens, Swiss chard, dates, lentils, brown rice, and broccoli. Alternatively, you can replenish iron deficiency by taking a supplement.
• Amino acids. Hair is largely made up of keratin, which is a protein containing the amino acids cysteine, lysine, arginine, and methionine. Of these, lysine and methionine are essential, which means that you must get them through your diet since you cannot manufacture them yourselves.
Lysine can be found in brewer’s yeast, chicken, dairy, fish, lamb and parmesan; methionine in beans, beef, dairy products, eggs, fish, garlic, liver, onions, and sardines; cysteine is also in beans, beef, brewer’s yeast, chicken, cottage cheese, eggs, fish, garlic, and liver, while sources of arginine include almonds, beans, cashews, chocolate, dairy products, garlic, and peanuts.
• Biotin. The biotin in your body contributes to the production of healthy hair and nails, by providing an essential ingredient in the process of hair growth.
You can increase your biotin intake by eating brown rice and legumes, such as soybeans and lentils. If you have the ‘midday munchies’, perfect biotin-fuelled snacks are nuts and seeds, such as walnuts, pecans, almonds and sunflower seeds.
• Vitamin A. Vitamin A is a commonly known antioxidant also known as retinol. Its function is mainly to promote eye health, but nonetheless, this vitamin also widely used as a means to promote healthy hair. Vitamin A helps to produce healthy sebum, an oily substance secreted by the scalp, which keeps hair from drying out and breaking off. In addition, Vitamin A fights free radicals that weigh your hair down.
However, keep in mind that too much Vitamin A can contribute to hair loss. The maximum daily amount you should consume is 25,000 IU.
Vitamin A is found in the following foods: Sweet Potato, Carrots, Dark Leafy Greens, Squash, Dried Apricots, Cantaloupe Melon, Sweet Red Peppers, Tuna Fish, Tropical Fruit (Mango) and etc.
• Probiotics. Probiotics that are supplemented into the diet feature the unique ability to trigger a positive immune and metabolic reaction, enhancing the performance of both. As a result, your body is better equipped to fight off environmental pathogens, reduce and eliminate inflammation, and promote nutrient uptake. All three of these features will significantly improve your hair health.
Probiotic foods to add to your diet: Yogurt, Sauerkraut, Kefir, Dark Chocolate, Microalga, Miso Soup, Pickles, Kimchi, Tempeh, Kombucha Tea and etc.