Nutritious Food Options for Longer Stronger Hair

For beautiful hair, several hair products are bombarded with various treatments which promise to improve the look and feel of our hair. Many of us don’t realise that good nutrition plays a huge role in maintaining good health of the hair.

Nutritional powerhouses are crucial for good hair, skin and even to stay in great shape. Get the natural radiance from the inside out by adding these key ingredients to your routine diet:

• Spinach

Spinach is loaded with magnesium, iron, and folate, one of those all-important B vitamins. The vitamin C content in these dark green leafy veggies helps to protect and maintain the cell membranes of hair follicles and keeps them young to promote healthy growth. It contains vitamin A all of which may promote hair growth. Palak paneer or spinach lentil soup whatever works best for you could be a good option.

• Salmon

Fatty fishes like salmon, and sardines, mackerel, and herring, are high in omega-3 fatty acids. Omega-3s are essential for a good healthy appearance. Omega-3s hydrate your hair and scalp from the inside out, keeping your locks shiny and strong. Salmon can be grilled or eaten in the form of roasting and adding it up to a part of main meal. You can have salmon curry and rice or simply baked salmon.

If you’re a vegan, you can replace salmon with nuts or soybean. It contains spermidine, a compound that may prolong the active phase of hair growth. Add to your tikiis or pulao, soyabean is a saviour.

• Eggs

Eggs yolks are filled with biotin. Biotin is an essential B-vitamin that helps to strengthen hair, skin, and nails. Biotin is significant for the production of a hair protein called keratin. Poached, boiled or scrambled, we love eggs in all forms. Roll it up in a chapati or turn it into an egg curry, it tastes good in every form.  

Healthy alternative for vegetarians could be nuts. Nuts too contain essential fatty acids. They are high in biotin, and are excellent to include in your diet if you’re vegan. Nuts possess Vitamin E, B vitamins and zinc. It promotes hair growth and enhances strength. Garnish nuts over your cereals or add them to your smoothies.

• Spinach

Spinach is loaded with magnesium, iron, and folate, one of those all-important B vitamins. The vitamin C content in these dark green leafy veggies helps to protect and maintain the cell membranes of hair follicles and keeps them young to promote healthy growth. It contains  vitamin A all of which may promote hair growth. Palak paneer or spinach lentil soup whatever works best for you could be a good option.

• Avocados

Avocados are packed with nutrients like vitamins C and K, folate, and potassium, and boast a number of health benefits. Their high concentration of healthy fats (namely oleic acid), avocados are also great for keeping your hair lustrous and strong. Avocado toast is the best option. Packed with healthy fats, avocados contain Vitamin E which is a powerful antioxidant in promoting hair growth. Not to forget that avocado is a popular ingredient in many DIY hair masks too.

• Carrots 

The hair contains the fastest growing tissues in the body and vitamin A aids in the growth of every cell of it. It also assists the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth. Carrots contain a high concentration of beta-carotene, which is converted in your body to vitamin A and is responsible for hair growth.

• Berries

Packed with antioxidants and Vitamin C, berries are loaded with compounds like vitamins that may promote hair growth. Other citrus fruits like oranges are also rich in Vitamin C and are really good for hair growth. Berries like strawberries are rich in vitamin C, which aids collagen production and iron absorption, two key factors that may promote hair growth. The formation of collagen requires Vitamin C that’s where it plays major role as it makes capillaries that connect to the hair shafts strong therefore, ensuring regular supply of nutrients and quick hair growth.

Over to you

While these foods will add up glow to a naturally healthy skin, long and silky hair would also add up in making you look beautiful and what better than little dietary modifications for a long term benefit. These nutrients won’t disappoint you in contributing to get longer and stronger tresses.