Lustrous, thick hair reflects good health and nutrition. A nutritionist guides you on some of the most important nutrients for your hair. 

Do you think that the thick shiny hair of your favourite actor, is a result of the expensive shampoo or conditioner she uses? If yes, then you will be disappointed. It’s not as easy as you think. The thing is, no product can compensate for good nutrition, hydration, exercise and adequate sleep, when it comes to your hair.

Your hair reflects your overall health status

You need various nutrients, to keep your hair thick and shiny, and to stop too much of it from falling. But that doesn’t mean that eating nutritious foods, or supplements will reverse graying, and other hair-related conditions. What good nutrition does achieve, however, is hair as healthy as it gets.

Nutrients for healthy hair

#1 Protein

Your hair is composed of the protein Keratin, so you need plenty of protein, to help it grow. In fact, the amino acids cysteine, serine and glutamic acid have a greater proportion of keratin protein than others. You can get these from eggs, soy, sunflower seeds and organ meats, which are some foods rich in these amino acids.

#2Vitamin C

Vitamin C is crucial for synthesis of collagen, the connective tissue needed for healing. This vitamin is essential for the repair of hair follicles. So pile on to fresh fruit and vegetable such as peppers, guavas, kiwi and oranges, to get a good dose.

#3 Vitamin A

Besides being an antioxidant, vitamin A also nourishes your hair and it’s growth. You can get this vitamin by eating green leafy vegetables, carrots, pumpkins, peppers and broccoli.

These vegetables are good sources of carotenoids, converted into vitamin A. Also, Cod liver oil and organ meats contain vitamin A in forms that are readily absorbed by the body.

#4 Omega 3

This essential fatty acid is a crucial component of cell membranes, and eating  omega-3 fats also contributes to keeping the scalp healthy. So, go for fish such as Salmon, walnuts and flaxseeds, which are among the well-known sources of omega-3 fats.

#5 Zinc

Zinc is one of the most abundant minerals in hair strands. Deficiency of this mineral is associated with hair loss, and also dry, brittle hair.

While oysters are the best source of this mineral, much of your zinc requirement can be met by including whole grains, such as wheat and oats in your diet.

#6 Biotin

Vitamin B deficiency, specifically biotin, leads to hair loss. So, do ensure you eat foods to help you meet your daily biotin requirements, such as whole-wheat bread, cooked eggs, salmon and cheddar cheese.

#7 Sulphur

The hair protein keratin has plenty of the sulphur-containing amino acid, cysteine. So, make sure you get enough sulphur, to maintain hair growth.