Long and healthy hair is everyone’s dream, but not all can achieve it. Some people are born with good hair, but environmental factors and lifestyle changes can make their hair fall. So many hair care products may offer you good results, but it isn’t a permanent solution.

According to the American Academy of Dermatology, an ordinary person has 100,000 hair follicles on his scalp. Losing about 50-100 hair every day is a normal body process. If your hair does not get proper nutrients from your diet, hair care products and treatment won’t help you.

Nutritional deficiency can lead to hair loss, thinning, and dryness. Vitamins and minerals are essential for healthy hair growth. Eating nutrient-rich foods can help strengthen the hair follicles, boosts hair growth, and nourishes your hair. Regular cutting of your hair is also a fantastic way of improving the health of hair growth.

Which Nutrients are Best for Your Hair?

1. Protein

Our hair is composed of 95% Keratin (a protein). A good source of protein foods helps to nourish your hair. Proteins are an essential building block of your hair strands, so choose healthy protein-rich foods to be part of your daily diet for optimal hair growth. If protein levels are low in your diet, they may slow hair growth and weaken them.  Protein-rich foods include,

• Egg
• Milk
• Lean meat
• Nuts
• Legumes
• Yogurt
• Paneer

2. Iron

Iron deficiency is one of the common reasons for hair loss. Iron helps hemoglobin carry oxygen to your hair follicles. Low iron levels in your diet may slow down your hair growth and cause anemia. Consuming enough amount helps boost hair growth. Iron-rich foods include,

• Green leaf vegetable
• Eggs
• Meat
• Poultry
• Guava

3. Omega-3 Fatty Acids

The dry scalp may lessen your hair development. Omega-3 fatty acids are a natural oil found in our skin. These acids help prevent dry scalp and help hair grow and shine. Consuming a high amount of omega-3 fats twice a week may ensure healthy hair growth and expands oil glands in your skin. Foods high in omega-3 fatty acids include,

• Walnuts
• Soybeans
• Salmon
• Flax seeds
• Tuna
• Cauliflower

4. Zinc

Zinc helps in hair growth and also keeps oil glands around the follicles. The Dihydrotestosterone hormone production can increase when you have a low zinc level in your body, which blocks the nutritional supply to your hair follicles. Including zinc-rich foods in your diet can help protect your scalp from dandruff and dryness. Foods rich in zinc include,

• Spinach       
• Pumpkin seeds
• Whole grains
• Peanuts
• Legumes
• Sunflower seeds

5. Biotin

Biotin is a B vitamin, mineral component, and it helps in healthy hair growth. Furthermore, it helps increase red blood cells, which carry nutrients and oxygen to the tissues, including the hair. B vitamins are B6, B12, and folic acid, essential for strengthening hair follicles and decreasing gray hair. Eating biotin-rich foods stimulates keratin production that can help increase the rate of hair follicle growth. Biotin-rich foods include,

• Lentils
• Almonds
• Walnuts
• Cauliflower
• Green leafy vegetables
• Chicken
• Meat
• Fish
• Egg yolk
• Mushroom

6. Vitamin C

Vitamin C is essential for iron absorption and the prevention of premature greying. It is a powerful antioxidant that fights free radicals, which may block hair growth and cause your hair to age. Besides, this vitamin helps create collagen (a protein) essential to your hair structure. Vitamin C rich foods include,

• Bell peppers
• Kale
• Guava
• Brussels
• Citrus fruits
• Strawberries

7. Vitamin A and E

Vitamin A helps in producing sebum that aids in keeping hair moisturized. Vitamin A deficiency can lead to dry scalp and also cause hair fall. It also enhances the oxygen circulation in your body, thus promoting healthy hair growth. Besides, vitamin E helps to prevent oxidative stress and protects your hair from UV radiation by locking nature oil glands on your scalp. This vitamin helps maintain pH balance that strengthens the hair follicles, nourishes your hair, and enhances hair growth. Foods high in Vitamin A and E include,

• Milk      
• Eggs
• Yogurt
• Carrots
• Sweet potatoes
• Avocados
• Sunflower seeds