Like the skin, hair too is an outward sign of inside health. It is important therefore to know and understand the nutrients that affect the hair directly. Below is the list of key nutrients that promote healthy scalp and hair.

1. Protein

Hair is primarily made of protein, thus protein intake is vital to make the hair strong and healthy. Deficiency of protein can lead to dry, brittle and weak hair, and in extreme cases hair loss. One can choose from protein rich sources such as chicken, turkey, fish, and eggs. For vegetarians dairy products, legumes and nuts help hair to grow and keep it shiny. Mostly, hair cleansers and conditioners have protein as a primary ingredient to directly infuse hair with it. 

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2. Iron

It is the most important mineral for hair and its deficiency is one of the common causes of hair loss. The follicles and roots of hair are fed by a nutrient rich blood supply, which when disrupted affects the hair growth drastically. Red meat, chicken and fish provide iron readily available to the body, as they are high on bioavailability. Vegetarians can source iron from lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens. Iron is also available in form of supplement capsules, one must however consult a doctor before starting it.

To know more about iron and its role in the body, click here

3. Vitamin C

It aids the absorption of iron for the blood. Thus foods high in vitamin C are to be essentially eaten with iron-rich foods for maximum benefit.  This vitamin is responsible for production of collagen that strengthens the hair shafts. Apart from citrus fruits, other fruits and berries such as blackcurrants, blueberries, broccoli, guava, kiwi fruits, papaya, strawberries and sweet potatoes are rich in vitamin C.

Gooseberries are extremely rich in vitamin C. To know more click here

4. Omega-3

Since our body cannot make Omega-3 fatty acids, thus we can only access it through healthy diet. They are essential for the cells that line the scalp and keep it hydrated. Cold-water fishes such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts are rich in omega 3 fatty acids.

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5. Vitamin A

Vitamin A helps the body to make sebum, the oily substance produced by the sebaceous glands to naturally keep the scalp well conditioned. Lack of sebum in the scalp leads to dry and itchy scalp. Vegetables that are high in vitamin A are carrots, pumpkins and sweet potatoes and almost all dairy and animal products contain this vitamin.

6. Zinc and Selenium

Apart from iron in larger quantity, the scalp also requires other minerals such as zinc and selenium for growth and protection. Lack of it can lead to dry, flaky scalp and hair loss. Zinc and selenium can be found in whole grains, cereals and nuts as well as oysters, beef and eggs.

Dried and roasted pumpkin seeds are rich in zinc and iron. Click here to know more

7. Vitamin E

Foods rich in vitamin E protect our hair from the harmful rays of sun. It is found aplenty in nuts, which besides providing vitamin E are also rich in zinc and selenium.

It is important to protect the hair from the sun damage. To know more click here

8. Biotin

Biotin is a water-soluble type of vitamin B. Deficiency of biotin can cause hair to become brittle and easily breakable. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast in the diet to maintain the health of the hair. It is also available to the hair directly through biotin infused hair cleansers and conditioners.

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One can promote healthy scalp and hair by ensuring the inclusion of these nutrients in their diet and the rest of the body will benefit from it as well.

Dietary supplements are also available, which combine all the required nutrients in optimum quantity for hair specific needs.

To know more about complete hair care supplements, click here