TOP 11 FOOD TIPS FOR HEALTHY HAIR:

TOP 11 FOOD TIPS FOR HEALTHY HAIR:

MUST HAVE:
1. Fatty acids rich food: Omega-3 Fatty Acids promote healthy hair growth by nourishing both the hair shaft and follicles, and the cell membranes in your scalp, providing elasticity to your hair. 
Foods rich in Omega 3: Flaxseeds, walnuts, salmon, tuna, kale, Brussels sprouts, rapeseed oil.

2. Zinc rich food: It helps regulate testosterone and other hormone levels in the body, maintain production of oil-secreting glands on the scalp, boost tissue growth and repair, keeping your scalp and hair healthy. 
Foods rich in Zinc: Chickpeas, wheat germ, oysters, beef, veal liver, roast beef.

3. Protein rich food: Protein is a main constituent of hair, so having less of this can lead to graying and poor hair health. For lustrous hair consume high-quality, naturally occurring protein rich diet. 
Foods rich in Protein: Greek yogurt, eggs yolks, kale, peanuts, beans, peas, lentils, tofu, chicken, turkey.

4. Iron rich food: Iron helps deliver blood and critical oxygen and nutrients to the body's cells, including your scalp. Getting iron efficiency (anemia) treated quickly will enhance the health of your hair.
Foods rich in Iron: Dark leafy greens (spinach, Bok Choy), whole grains, beans, red meat, turkey, egg yolks, clams, mussels, oysters, lenthils, prunes.

5. Vitamins A and C rich foods: Both vitamins trigger hair follicles to secrete Sebum, an oily substance, which keep the hair rooted and prevent hair loss. Vitamin C also boosts iron production.
Foods rich in Vit. A & C: Swiss chard, spinach, broccoli, carrots, sweet potatoes, pumpkin, blueberries.

6. Magnesium rich foods: Deficiency of magnesium contributes to inflammation, which is a major reason for Hair loss in both men and women. 
Foods rich in Magnesium: Almonds, spinach, cashews, lentils, brown rice, halibut.

7. Selenium rich foods: A trace element that helps the body produce selenoproteins, which regulate reproduction, metabolism, DNA synthesis, and immunity, and also stimulates hair follicles to encourage new growth. 
Foods rich in Selenium: Brazil nuts, tuna, halibut, shrimp sardines, ham.


MUST AVOID:
8. Soy protein shakes: Protein shakes that contain soy proteins are very unhealthy, because soy isolate requires hexane (a petroleum solvent) for refining purpose that can lead to hair loss.

9. Cholesterol rich eatables: Foods containing high amount of cholesterol and saturated fats increase the DHT(Dihydrotestosterone) levels, an endocrinal secretion, that destroys the hair follicles.

10. Alcohol, nicotine, caffeine foods: Nicotine and caffeine destroy Vitamin C present in the body. They also inhibit essential nutrients absorption, leading to hair quality degradation, making them brittle, dull, dry and lacklustre. 

11. Chemical Artificial Sweeteners: Sweeteners such as sucrose, fructose and dextrose destroy essential vitamins such as E, K and C from the body, which are vital for healthy hair.