Top 5 foods for healthy hair and scalp

A beautiful and lush hair can be the symbol of your health in your body. Healthy hair and scalp will come only if you take proper diet and do the routine and things that go beyond simple oiling and shampooing with exotic and costly ones. You must pay a lot of attention to what you are eating if you want your hair to stay long and free from breakage, dandruff, frizz, rough and split ends and all other common and uncommon hair and scalp problems. With your diet you can make or break your hair. So here is the top 5 foods for healthy hair and scalp that you must somehow try to include in your diet if you desire a flowing and luscious hair that makes everyone go crazy about.

1. IRON AND MINERALS

The first important ingredient you need to maintain a healthy hair is the iron and mineral rich foods like spinach and chicken. Chicken is also a source of protein which is what the hair needs. The iron and minerals that you get from these foods will help the red blood cells in your body to carry proper levels of oxygen to your hair follicles and promotes growth and strong strands of hair. It is important that you get the iron and minerals from both plant and animal sources. Along with these, you need to concentrate on eating foods that give you vitamin C which will help your body to absorb the iron. The foods rich with vitamin C are red peppers and strawberries.

2. Protein and Vitamin D

The second important thing needed by your hair is the foods that are rich in protein and vitamin D which will give you a very strong hair from root to tip. Salmon is one such food that is rich in both protein and vitamin D along with the omega 3 fatty acids. Since human body cannot make omega 3 fatty acids, which will help in growing the hair, you need to get it through foods like salmon, Herring, trout, sardines and in vegetables like pumpkin seeds, avocado and walnuts. These fatty acids will help generate the natural oils on the scalp that will keep the scalp healthy and hydrated.

3. Biotin and Vitamin E:

If you want to grow your hair and prevent the hair loss then you must much a handful of nuts daily which are rich source of omega 3 fatty acids, biotin and Vitamin E which are much needed by the scalp. The biotin and Vitamin E will help in protecting the cells from DNA damage. If you go out into the sun a lot, then you are leaving your hair to the sun’s heat which will fry up your scalp in a bad way. if there is a less production of biotin in body then it will lead to hair loss. Walnuts are also rich in Copper mineral which will help in keeping your natural hair color for a very long time.

4. Beta carotene:

The food that rich in beta carotene is the Sweet potato. The beta carotene will help in maintaining a healthy hair and scalp as well as the hair color. When the beta carotene enters our body it will be converted into vitamin A which will help in regulating the cell growth and turnover, ultimately leading to a luscious hair. The beta carotene is also good for skin as it is an anti oxidant that will help protect your skin and scalp from UV rays of sun. You can also concentrate on eating Carrots, Squash, Apricots and Cantaloupe for additional vitamin A supplement to your body.

5. Zinc:

The last element in our list of top 5 foods for healthy hair and scalp is the Zinc which is an absolute necessary for keeping a healthy and problems free scalp. The zinc is a kind of mineral that will help in cell division which is needed for hair growth. The low level of zinc means hair loss and slow growth. Dry scalp and hair thinning are also other two symptoms of low zinc levels in your body. You can get zinc from foods like Oysters, lean beef, pork, fortified cereal, and watermelon seeds.