Just like skin, hair also needs optimal care to keep it looking healthy and not easy to fall out. In this post, we will discuss some nutrients from food sources that can improve hair health.
List of Nutrients To Improve Hair Health
1. Protein
Most of the hair consists of protein, which of course requires more attention, especially to the food sources consumed. A good source of food to maintain healthy hair is to consume foods that contain high protein, including chicken, eggs, dairy products, tempeh, and others.
2. Iron
The second is iron. Iron is an important mineral needed by hair to increase the strength of the hair roots so they don’t fall out easily. If a person lacks iron, several problems will arise, especially baldness or hair that breaks easily. To get an adequate source of iron for hair, it is advisable to consume several food sources such as meat, red chicken, and fish as well as some vegetarian foods such as spinach and green vegetables.
3. Vitamin C
Vitamin C is useful for helping the absorption of iron from the food we consume so that the body can meet an adequate source of iron. In addition, vitamin C is also a good source of antioxidants. These antioxidants can prevent various problems about free radicals that can make hair unhealthy. You can get a high source of vitamin C through some fruits like oranges, guava, kiwi fruit etc and green vegetables like broccoli etc.
4. Omega 3
Omega 3 is a type of unsaturated fatty acid that the body cannot produce on its own. Therefore, to get omega 3, you must consume certain foods. Omega 3 is found in the cells that line the scalp and also produces oil to keep the scalp and hair hydrated. Some food sources that contain omega 3 include salmon, sardines, mackerel, fruits such as avocado, pumpkin seeds and walnuts.
5. Vitamin A
Vitamins are needed by the body to make sebum. The function of sebum in the body is as a substance or oily gland in the sebaceous glands in our hair to keep the scalp healthy. In other words, sebum acts as a natural conditioner. If a person lacks sebum on his scalp it will cause itching and dry hair problems. To get sebum, you can consume food sources of vitamin A such as carrots, pumpkin, and sweet potatoes.
6. Zinc and Selenium
To protect the scalp and hair to stay healthy, several other important minerals are needed, especially zinc and selenium. If a person lacks zinc and selenium, it can cause hair loss and dry scalp. You can get this mineral through several food sources including oysters, beef, and eggs.
7. Vitamin E
The sun’s rays can damage the hair, therefore it is certain that the hair gets vitamin E intake to provide protection for the hair. Some food sources that contain vitamin E can be available in supplements and fruits such as nuts, spinach, turnip greens, avocados, broccoli, and others.
8. Biotin
Biotin is a water-soluble B vitamin. Biotin deficiency can cause hair problems such as brittleness and hair loss. You can get these nutrients through food sources such as wheat, liver, egg yolks, soy flour, and yeast.
9. Natural Ingredients Treatment
Lastly, to keep hair and scalp healthy is to use natural treatments using some home food ingredients, one of which is egg yolk, avocado, and a spoon of honey. With these ingredients you can make your own hair mask. The trick is to beat the egg yolk and mix it with half an avocado that has been mashed, then add one tablespoon of honey. After that apply to wet and clean hair and leave for 30 minutes before rinsing with water.
That’s above some list of nutrients to improve hair health. Hopefully the article above is useful.
