Five Healthy Hair Foods (Menu)

Hair is basically a filament, which contains mostly proteins and tends to grow an average of ¼ to ½ an inch every month in a healthy adult. Hair has an extremely active cell system. Perhaps many of us do not know that the cells in the hair bulb are second only to bone marrow in the frequency at which they generate themselves. The foundation of healthy hair growth is an array of nutrients which we eat and just like any part of the body; hair too needs a healthy and well-balanced diet to grow longer and stronger.

While it is true that genetics play a pivotal role in deciding the thickness of our hair, a nutrient-rich diet that includes plenty of growth promoting nutrients such as protein, iron and calcium can certainly make a difference. Agreed, if we are born with fine textured, thin hair, we would perhaps never be able to flaunt rope thick tresses. But, if we choose our hair nutrients well and add them in our daily menu, our hair would surely reflect the shine and we can easily keep the daily hair problems like - limp, dry hair, premature graying and hair fall, at bay.

Top-Five Healthy Hair Foods

The following are the basic to a healthy hair menu and must feature in our daily hair promoting foods. Please do incorporate these foods in your diet if you really wish to maintain an attractive healthy hair.

1. FISH

When it comes to foods that pack a healthy punch, it is hard to beat fish. Loaded with hair-friendly omega-3 fatty acids, this high quality protein source is also filled with vitamin B-12 and iron. If you are a vegetarian, then include soybeans, milk products and one or two table spoons of ground flaxseed or Alsi in your daily menu (diet).

2. BEANS

Beans like Dry Red Beans (Rajmah), lentils (Dal) and sprouted pulses have an important role in your daily hare-care menu. These protein-rich beans have plentiful nutrients and vitamins such as iron, zinc and biotin which help not only in making your hair stronger, but also helps in keeping common problems like thinning and falling of hair away. The recommended intake of these beans would be around 4 - 5 servings in a week. You can easily add them to your diet or menu in the form of lentils (Dals) and rasam, sprout salads, Dal stuffed Parathas, Rajma rice or Pancakes made from ground Kidney beans (Moong or Mung Dal Chilla).                  

3. NUTS

Going nuts over nuts is recommended to get the healthy hair which you have always craved for. Zinc and Selenium are the key minerals required for a healthy scalp and nuts like Almonds (Baadam) and Walnuts happen to be their best sources. Walnuts especially contain the omega-3 fatty acid (Alpha Liolenic Acid) which helps to condition our hair. These nuts are also a strong source of proteins and vitamin E which help in decaying the process of graying of hair.

4. EGGS

As already said, an adequate amount of protein is essential for strong hair. Moreover, a healthy diet must contain adequate amount of protein-rich foods. Any protein deficiency or any diet with a low quality of protein many result in dramatic changes in the hair thickness, causes delayed growth and weak and brittle hair which break under minimum stress and strain like combing. Eggs are a great and cheap source of good quality protein and also provide our hair with iron and that too with a high degree of bioavailability, so that our body can easily utilize its benefits. Eggs also contain biotin and vitamin B-12, which are important beauty and hair care nutrients. However, if you have a history of heart-ailments, it would be better to switch to egg whites only in stead of whole eggs. Vegetarians can opt for low-fat diary products and Tofu for similar benefits.

5. WHOLE GRAINS

To arm your hair with a healthy dose of zinc, irons, and B vitamins, add fiber-rich whole grains, such as whole wheat bread and cereals like oat bran, sorghum (Jowar), millets and nachni / ragi, in your food. Make Jowar (Great millet / Millet) bhakris, Bajra (Pearl millet) sandwiches a regular inclusion in your menu.

Now get ready to incorporate the foods in your regular menu as mentioned above and a healthy, attractive, lustrous hair would no longer be a distant dream but a close reality.

[To be continued]