Nutritional Factors For Good Hair Health!

Fishes like salmon and mackerel are rich in Omega-3 fatty acids, Vitamin B-12, Iron and Protein. Omega-3 fatty acids help in scalp health. Deficiency of these nutrients can cause dry scalp and dull hair quality. Vegetables like Broccoli, Spinach, and Swiss chard contains vitamin A and C which is used in sebum production. They also provide Iron and Calcium. Legumes like kidney beans and lentils provide nutrients like Iron, Protein, Biotin and Zinc. Deficiency in Biotin can cause brittle hair. Brazil nuts contain selenium. Walnuts contain zinc and Omega-3 fatty acids that help to improve hair condition. Consume nuts every day, after lunch or before breakfast.

PUFA, also known as polyunsaturated fatty acid, plays a major role in lipid synthesis, cell structure, barrier function, immunity, and inflammation. PUFA or polyunsaturated fatty acids also helps to replace scaly and dry skin. The best way to intake PUFA is to consume fish oil, walnuts, flaxseed oil, etc. Deficiency of essential fatty acids like PUFA can cause drying up of skin and scalp. They help to maintain follicular health. Consume nuts and fish to get a considerable amount of PUFA.

A fraction of our body s calcium content stimulates our cell mediators that act on our cell membrane phospholipids in the cells of hair follicles. Patients are advised to take magnesium along with calcium to maintain normal calcium levels in the body. Large doses of calcium can be harmful. The typical dose of calcium is 100mg to 200mg in a day. Zinc is very much necessary for DNA and RNA production which leads to regular division of follicle cell. The ideal dosage of zinc is 15mg in a day. Zinc is found in eggs, seafood, and meat. Iodine helps in proper functioning of the thyroid. Deficiency in iodine can lead to abnormal thyroid function which then leads to abnormal growth of hair. Try to balance all the nutrients for healthy hair condition.

L-Methionine which is one of the four sulfur containing amino acids helps to gain strength by providing an adequate amount of sulfur to the hair cells. Sulfur is required for normal hair growth. Amino acid like L-Cysteine supports strength of hair by provision of sulfur. Deficiency in L-Cysteine can be a major factor for hair loss. Balancing our everyday diet can help to maintain the adequate quantity of L-Cysteine. Take amino acid rich foods to avoid hair loss.