A healthy diet can help
your hair stay strong and lustrous. Your diet can also prevent hair loss.
In fact, very specific nutritional deficiencies can affect your hair.
a.
ESSENTIAL FATTY ACIDS:
Essential
fatty acids especially omega-3 fatty acids
play a key role in skin, hair, and nails. You should eat some of these foods
which are rich in omega-3 every day. Some of the dietary sources of omega-3
fatty acids include:
·
Salmon, tuna, mackerel and other
fatty fish
·
Flaxseed oil
·
Walnuts and almond
b.
VITAMIN B6, B12 & FOLIC ACID:
Vitamins
B6, B12, and folic acid are also important to your hair. Vegetarians and
vegans often don't get enough of these vitamins. Good sources of vitamin B-6
include bananas, potatoes (both white and sweet) and spinach.
c.
FRUITS & VEGETABLES:
Eating plenty of fresh fruits and
vegetables especially citrus fruits and tomatoes would help you
get folic acid. Whole grain and fortified grain products, beans, and lentils
also contain folic acid. Major sources of B12 include meat, poultry, fish, and
dairy products.
d.
PROTEIN:
Protein is also critical for keeping hair healthy but many
people don't get enough. Lean meat like fish, chicken, eggs, and soy products
are good sources of protein. Eat at least one serving every day.
e.
TRACE MINERALS:
Because trace minerals like magnesium, zinc, and biotin also
affect hair, it's a good idea to take a daily multivitamin.
f.
OTHER FACTORS:
Sometimes there are genetic factors
such as male pattern baldness and female pattern baldness that can play a role.
Occasionally, thyroid disease, anemia, other autoimmune disease and hormonal
issues may also cause changes or loss of hair.
