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Nutrition is essential for Healthy Hair. The hair structure is made of hardened proteins called keratin, Biotin. There are nutrients that has been shown to promote hair growth and allow follicles to receive nourishing oxygen from the iron in your red blood cells.
NUTRIENTSROLESOURCES
Vitamin APrevents dryness of scalp by ensuring that body produces and controls enough supply of sebum.A natural oil required to keep Scalp moist and healthy.Orange and yellow coloured fruits and vegetables like orange, sweet lime, papaya, mango; vegetables like spinach, fenugreek (methi) leaves, and drumstick.
B- VitaminsPromotes blood circulation in the scalp, hair growth; prevents Premature graying, augment Growth and repair of body tissues.Beans, peas, carrots, cauliflower, soybean, nutritional yeast, bran, nuts, and eggs.
Vitamin CAids in improving scalp circulation and it is important to maintain Capillaries that carry blood to the follicles.Indian gooseberry (amla), guava, citrus fruits, pineapple, tomatoes and green peppers.
Vitamin EIncrease oxygen uptake; this improves blood circulation to the scalp and Growth by enhancing the immune system.Nuts and legumes, wheat germ oil, soybeans, sunflower oil, safflower oil
Folic acidPromotes hair growth by renewing the cells that grow hair. Its deficiency can lead to premature graying and hair loss.Beans and legumes, citrus fruits, wheat bran, whole grains, poultry liver, green leafy vegetables.
BiotinPromotes healthy hair growth and protects against dryness. It also increases the elasticity of the hair’s Cortex, thus preventing breakage.Brewer’s yeast, brown rice, green peas, lentils, oats, soybeans, sunflower seeds, walnuts, saltwater fish, egg, Yolkmilk, legumes and whole grains.
ProteinEssential for hair growth. Amino Acids created from proteins can have constructive effects on the look and feel of your hair.lean meat; pulses like whole moong, dal, rajma, chickpeas (kabuli channa), soybeans, nuts, grains, soya, fish, egg, dairy products.
CopperEssential for hair structure and pigmentation of hair.Mushrooms, spinach, sesame seeds, mustard greens, asparagus, cashews, peppermint, tomatoes, sunflower seeds, ginger, green, beans, potato.
ZincStimulates hair growth by enhancing immune functionLegumes and nut
IronImportant constituent of blood (hemoglobin); vital for adequate Oxygenation of all tissues.Red meat, liver, fish, poultry, Leafy vegetables, lentils, beans, dates.
SeleniumEssential for normal thyroid functionNuts, meat, eggs, fish, lobster, crab
SilicaVital component of hair shaft, Stimulates hair growth.Green beans, cucumber celery, asparagus, mango, strawberries
Omega-3Promotes a healthy scalp, regulates Sebum production.Flaxseed, walnuts, cabbage, beans, broccoli, squash, fish oil, olive oil and Salmon, sardines, tuna.
Omega-6Stimulates hair growthEvening primrose oil, safflower oil, seeds, hemp seeds, corn and Pumpkin seeds.