Your hair can reflect the state of your diet, with nutrient deficiencies leading to brittle strands, thinning, and excessive shedding.
Hair is primarily composed of keratin, a protein, and relies on vitamins and minerals for optimal growth.
Dermatologist Dr. Ipshita Johri from India highlights key nutrients essential for healthy hair.
Protein
Hair needs amino acids from protein for keratin production. A protein-deficient diet causes weak, brittle hair. Include lean meats, eggs, fish, dairy, pulses, nuts, and seeds for strong strands.
Iron
Iron transports oxygen to hair follicles. Deficiency can lead to telogen effluvium, causing excessive shedding. Add green leafy vegetables, red meat, and fortified cereals, paired with vitamin C for better absorption.
Zinc
Essential for follicle health and scalp oil balance, a zinc deficiency can weaken hair. Incorporate pumpkin seeds and nuts into your diet.
Biotin (Vitamin B7)
Necessary for keratin synthesis, biotin deficiency, though rare, causes hair thinning. Eggs, almonds, sweet potatoes, and bananas are excellent sources.
Vitamin D
Vital for follicle growth, a deficiency may cause alopecia and hair shedding. Spend time in sunlight and eat fatty fish, egg yolks, and fortified dairy.
Vitamin C
Enhances collagen production and iron absorption. Deficiency weakens hair structure. Citrus fruits, strawberries, and bell peppers can help.
A balanced diet is crucial for vibrant, voluminous hair. If you notice brittleness or thinning, adjust your diet promptly. As Dr. Johri notes, "Your diet decides your hair health."
Source: Hindustan Times
Bd-pratidin English/Fariha Nowshin Chinika
