Having a lustrous mane is the dream of every man or woman. To get a head full of healthy hair, you need to follow some tips of good nutrition. We give you the most important tips to have healthy hair.
1) Eat sufficient amount of protein: Protein consists of essential amino acids, necessary for creating new cells, including hair cells. The amino acids necessary for proper hair growth are: cystine, cysteine, methionine, arginine and lysine. Insufficient intake of protein over a long period, forces hair to go in the resting phase. They fall off after some time. Hence include adequate amount of protein-rich food in your diet. The best dietary sources of protein are lean meats, fish, poultry, eggs, dairy products, nuts, grains and seeds. Ensure 15% of your daily calories should be derived from protein-rich foods.
2) Eat sufficient quantity of good carbohydrates: Carbs are the most important source of energy. They contribute to the development of body tissues, including hair. They are a vital source of B vitamins, necessary for healthy hair. However, you should eat non-refined carbs instead of sugars and white flour. Ensure you eat plenty of vegetables, fruits, whole grains, brown rice and potatoes. Try to get 55-60% of your daily calories from non-refined carbohydrate-rich foods.
3) Maintain a proper balance between dietary fats: Fat found in animal as well as plant foods is necessary to produce energy. Consume a mixture of lean animal and plant sources to get a healthy combination of fats. 25-30% of daily calories should come from fatty foods.
4) Find a proper nutritional balance as per your situations: The amount of each type of food group you consume should be based on age, sex, health and amount of physical activity. Choose your meals based on the following principles of good nutrition:
* Eat different types of foods.
* Limit the amount of junk foods.
* Eat foods in their natural state as much as possible.
* Avoid overcooking.
5) Supplement your healthy diet with good quality supplements: Simply eating nutritious food is not enough. You need to supplement it by good quality supplements to overcome any nutritional deficiency. Deficiencies can occur either due to modern methods of farming, high levels of stress, dieting, aging and exercise. Choose a multi-vitamin or mineral product but you can also buy a supplement catering to growth of healthy hair.