Nutritionist recommends add these 5 nutrients to your diet for healthier locks

Is your hair not enough shine, or it suffers from problems such as dryness or expensive? Even if you change shampoos or put in the latest high -performance conditioners on the market, they cannot solve the concern root because real hair care begins from the inside. Disadvantages in nutrition can weigh the shine, strength and overall quality of your hair. To achieve lush, glossy strands, transfer attention to what you put on a plate.

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In an interview with HT Lifestyle, Swati Mohapatra, the chief nutritionist at the Bhubanevar Hospital, shared the nutrients that play a key role in determining the shine of your hair.

She said: “Hair is a combination of various nutrients such as protein, vitamins and minerals. Healthy hair is also good health. Because if there is a nutrient deficiency or hormonal imbalance, hair growth will be affected. Even our stressful lifestyle and climate. Your health and hair growth. “

Swati’s nutritionist Mahapatra shared this detailed guidance that covers nutrients and nutrition sources to improve hair care from the inside:

1. The protein

• The main ingredient of the hair is the protein we all know is keratin, a fealth protein.
• If we take enough good protein, it will help build healthy hair. Not only does protein help hair growth, but also helps stop dryness and hair loss.
• Protein sources that increase the level of keratin, have Egg, fish, nuts, beans, seeds, chicken, cottage cheese, dairy impulses and swans.

2. Vitamins and minerals

Biotin

• Also known as Vitamin B7, good to support Keratin production. Biotin deficiency can cause hair loss.
• Sources of biotin are Eggs, nuts, seeds, sweet potatoes, banana and mushrooms.

Vitamin A, C, D, E

• Helps protect the scalp and reduce further damage to the hair.
• The sources of these vitamins are Fatty fish, cottage cheese, dairy foods, nuts, fruits and alma.
• Sunlight is a good source of vitamin D.
• For vitamin E, nuts This is a good choice, especially almonds can be used daily. Vegetable oils They are also a good source of vitamin E.

3. Iron

• Iron required to supply oxygen to the hair follicles
• Good sources of iron have Red meat, egg yolk, whole impulses, dates, leaf vegetables, millet and fish.
• Symptoms of iron deficiency in the hair are bald spots, low hair growth and delicate, damaged hair.

4. Zinc

• It is useful to reduce hair damage and help repair it.
• Zinc sources have Seafood, strengthened impulses, dairy products, nuts and eggs.

5. Omega-3 fatty acids

• Help for shine and nourishment of hair.
• Sources of omega-3 fatty acids have Chia seeds, flaxseed, fat and nuts.

Drinks for hair health

Some drinks are a good source of antioxidants and vitamins, minerals. It

• Green tea
• Juice amla
• Coconut water
• Carrots juice
• Orange juice
• Water is a firewood
• Lemon juice

Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.

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