Top 8 Nutrients and Easy to prepare diet for Great Hair

Top 8 Nutrients and Easy to prepare diet for Great Hair

 It is not only what you apply to your hair that's important, what you put into your body is also just as much important. In fact, it is what you eat, especially the nutrients that will take care of your cells, repair tham, as well as develop them are obviously vital don't you think?

Now let's look at the major nutrients your hair needs:

Omega-3

Our body cannot make it's own Omega-3 fatty,  we can only feed it to out body, and these acids are a major deal in hair care. Cells that line the scalp have Omega 3, these fat also provide the oils that keeps scalp and hair hydrated.Omega-3 rich food are: From Fish Salmon, sardines, trout, herring and from vegetables and fruit you can try i  pumpkin seeds walnuts and avocado. (The Omega 3bunch)

Vitamin C

 Vitamin C helps with iron absorption, so have foods high in vitamin C together with iron-rich foods. Vitamin C is antioxidant too!.Vitamin C aids the making of collagen in your body that strengthens the capillaries that supply the hair shafts with oxygen and food to grow as well as with important Vitamins, fats, Protein, Zinc etc. Vitamin C rich food are Strawberries,broccoli,guava, kiwi, oranges, papaya, blackcurrant and sweet potatoes. (The Vitamin C's)

Vitamin A 

Vitamin A is necessary for the production of Sebum, it's an oily substance by hair sebaceous glands and acts as a natural conditioner for a your scalp. People without sebum might have dry hair and itchy scalp. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene the beta-carotene produces Vitamin A in your body. Food such as Carrots, sweet potatoes and pumpkin are rich in Vitamin A.

Vitamin E

You need Vitamin E for hair protection and a shield against sun damage.The sun can damage our hair just like it can damage our skin. Nuts are the best nutrition providers in this case, Go nuts! it provides selenium and vitamin E and Zinc too!

Biotin 

Biotin is a liquidy B vitamin that your hair can easily take in. Simply? Eggs! Too little biotin can cause  hair to break easily and may lead to hair breakage.  Egg Yolk, liver, wholegrain soy flour and yeast includes Biotin.

Zinc

 Zinc aids scalp protection. A low amount of zinc in your diet could mean hair fall, dry, and brittle hair. Fortified cereals and wholegrains are a good source of zinc along with Eggs, Beef, Oyster.

 Now, lets see the list of Food that we have at the moment, and then we can make a chart for the daily intake, and then go ahead! go for a weekly plan!

1) From Fish Salmon, sardines, trout, herring and from vegetables and fruit you can try i  pumpkin seeds walnuts and avocado. (The Omega 3bunch)

2) Strawberries,broccoli,guava, kiwi, oranges, papaya, blackcurrant and sweet potatoes. (The Vitamin C's)

3) Carrots, sweet potatoes and pumpkin.(The Vitamin A's)

4) Go Nuts for Vitamin E

5) Egg Yolk, liver, wholegrain soy flour and yeast. (The Biotin)

6) Eggs, Beef, Oyster.(The Zinc)

These are in no particular order of importance, you should try to have atleast one of the items of each group in your everyday meals.

Let's try a demo routine shall we? Remember, a good tip to never get bored is to try each item from each group in each day of the week, lets start with Monday! for instance:

Breakfast:

Eggs, and bread (you can try wholegrain cereal on Tuesday!), with Orange juice

Brunch:

Go Carrots and Nuts! try both if you are a foody, or try either! 

Lunch:

It's perfectly fine to have slightly heavy lunches, because remember you are doing it for your hair, it's easy to go on a diet, but getting back hair, or even recovering from hairfall is not that easy, but even then, lets suggest a light and easy meal for busy Monday lunch shall we?

For a comparitively light lunch go for the Fish like Salmon, Trouts, Herring etc, and a vegetable and fruit salad with all of those delicious vegetables and fruit above, you can even add yogourt, not only will that help your hair some more, but make that salad so much tastier.

Snacks:

Fruits and Nuts are an extremely healthy option, as well as the regulars, try putting vitamin A's with them. with pumpkin seeds. Not only does this help the hair, but also the skin! It does wonders for it, which are in the skin section! check it out later!

Dinner

Dinner is always recommended to be light, especially for those who love to chow down, but if you are really hungry and you are a light eater, then chow down! 

Avoid beef at Dinner time, simply put, Beef is very heavy, your stomach has a tough time digesting it, it hampers sleep, digestion and not to mention breathing for some people! (when they overeat and immediately jump to bed) It's best to have beef during lunch time, if you may.

 So, you could have a soup appetizer with all of those delcious ingredients, or even really thick soup, stew, whichever! you can have Chicken too! they are specially high on protein and at the same time not as heavy as beef! Your hair needs Protein! it's what it's made of! the hair fibre is actually complex protein! that is what Keratin is!

Reschedule just the way you like, try different food for each week! go ahead! experiment!

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