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8 Vital Nutrients For Healthy And Lustrous Hair

Healthy Hair

There is no doubt that everyone wants healthy and lustrous hair. And for this, you are ready to try everything from expensive shampoos and conditioners to hair treatments. But little do you know that healthy hair also depends largely on your diet. Yes hair fall can be controlled with the right diet and you can also get fuller and more lustrous hair.

Like your skin, your hair too needs nutrients from internal sources. Of course, you should continue with the treatments or shampoos that you want to. But with these super foods, you can be assured that your hair texture, along with growth will change drastically.

Here Are 8 Vital Nutrients For Healthy And Lustrous Hair:

1.  MSM

Keratin is one of the most vital foods for the body and MSM or Methylsulfonylmethane is crucial for producing keratin. This is basically a protein that the hair sustains on and it not only helps in follicle strengthening but also reduces hair loss to a great extent. As a result, you have hair that is fuller and healthier and shining too. Some of the foods that you should consume to get your boost of keratin are leafy vegetables. These comprise of cabbage, spinach, Swiss chard, and watercress. Remember that you should have all of these in raw forms because cooking often causes the MSM to spoil and thus you don’t get much nutrients.


 2.  Iron

Like MSM, iron too is crucial for hair growth. Those who are suffering from the problem of hair loss will benefit largely from iron. There are a lot of foods that provide you with iron including dried fruits, berries, green leafy vegetables and all kinds of nuts too. But remember to balance the iron absorption, you will be needing a good dose of vitamin C.


3.  Minerals

There are a lot of minerals like silica and zinc, which aid in overall health. But these two are vital for healthy hair. As per medical experts, at least 500 grams of silica should be consumed, divided over two-three meals. Apart from this, zinc is needed in about 30 mg quantity per day. You can have lots of mangoes, cucumber, beans, asparagus, leafy veggies and even celery for your dose of silica. For the zinc, supplements may be consumed but fresh oysters, pecans, pumpkin seeds and even eggs are rich in zinc.


4.  Vitamin C

Vitamin C is essential for hair growth and shine but it is also crucial for making sure that the iron you are consuming, is being absorbed the right way. So think of fruits like orange, blueberries, blackberries, raspberries, strawberries, guava, papaya and even grapes to get your dosage of vitamin C. Apart from this, sweet potatoes and broccoli too are rich in this vitamin. It helps in generating collagen that helps to strengthen the shaft of the hair.

Vitamin C

5.  Omega 3 Fatty Acids

One of the most essential fats that our body cannot make on its own is Omega 3 fatty acids. And this is one of the healthiest fats that one should consume. Basically this fat will add that sheen to your hair texture and give it an even finish too. You should think of fish for getting Omega 3 fatty acids like trout, salmon, sardine, herring, etc. Apart from this, fruits like avocado are rich in the same. You can also have lots of walnuts to get this source of nutrient.

Omega 3 Fatty Acids

6.  Biotin

Basically biotin is a form of B vitamin, which is water soluble. If your body has deficiency of biotin, it will lead to loss of hair, dryness, brittleness and other similar issues like hair loss. But having lots of whole grains, along with soy rich foods and even egg yolks, helps in getting the needed share of biotin and thus combat these issues.


7.  Vitamin E

Vitamin E too helps in repairing damaged hair follicles. It improves the ability of the body to prevent breakage and also repair hair that has been damaged. It aids in manufacturing keratin and is found in foods like almonds, apricots, olives and even sunflower seeds.

Vitamin E

8.  Protein

Protein too is essential for the hair so that the overall quality of the hair is good. Protein helps in improving your hair balance and again aids in complete improvement of hair texture and growth. Foods that are rich in protein include quinoa, dairy and dairy products and of course eggs.