Khaberni - Many people strive for thick, shiny, and healthy hair and often associate this with luxury products and expensive treatments.
But the surprise is that the real secret lies in internal nutrition, not external products, according to a report published by the Times of India.
The story starts from the roots
Hair health begins with its fine follicles that depend on a range of vital vitamins and minerals. When the body lacks these elements, it directly reflects on the hair, making it weak, brittle, and prone to falling out.
Nutrition experts confirm that healthy hair starts from within. Instead of relying on expensive products, they recommend following a balanced diet rich in proteins, minerals, and vitamins to ensure the growth of stronger, thicker, and shinier hair in a natural and sustainable way.
According to scientific studies, the most important elements that provide hair with its strength and shine include:
1. Biotin (Vitamin B7)
Biotin, known as the "beauty vitamin," helps the body produce keratin, which is the primary protein that makes up hair, and its deficiency leads to hair fragility and split ends.
Biotin is found in egg yolks, nuts, salmon, and sweet potatoes.
2. Vitamin D
Vitamin D also activates hair follicles through specific receptors, and its deficiency is linked to hair loss conditions like alopecia areata.
Exposure to sunlight daily for about 15 minutes is sufficient to get an adequate dose, along with fortified milk and fatty fish.
3. Iron
Iron acts as fuel to transport oxygen to hair follicles. Iron deficiency, especially in women, is one of the main causes of hair loss. It can be compensated through red meat, lentils, and spinach, along with Vitamin C to improve absorption.
4. Zinc
Zinc contributes to repairing hair tissue and regulating the sebaceous glands around the follicles, and its deficiency leads to hair loss and dandruff. Zinc is abundant in oysters, chickpeas, pumpkin seeds, and cashews.
5. Vitamin E
Vitamin E, a powerful antioxidant, gives the hair its shine and protects the scalp from damage caused by oxidative stress. It can be obtained from almonds, avocado, and sunflower seeds.
6. Omega-3 fatty acids
Omega-3 fatty acids are healthy fats essential for moisturizing the hair and reducing inflammation of the scalp. They are available in salmon, sardines, chia seeds, and flaxseed.
7. Vitamin A
Vitamin A helps produce sebum, a natural conditioner that maintains scalp moisture. However, excessive intake can lead to hair loss. It is found in sweet potatoes, carrots, and spinach.
8. Vitamin C
Vitamin C enhances iron absorption and helps produce collagen, which strengthens the hair. Its main sources are oranges, strawberries, and bell peppers.
9. Protein
Protein is a fundamental element for building hair because it is mostly composed of keratin. Protein deficiency slows growth and weakens follicles. It is available in chicken, eggs, fish, and legumes.
