Shiny, healthy hair comes not only from external care but also depends on your daily diet. According to nutritionist Cheng Hanyu, hair, nails, and the hair follicles on the body are mainly made up of protein and various vitamins. Without proper nutrition, hair can become weak, brittle, and slow-growing. Here are the four essential groups of nutrients to help maintain strong and smooth hair from within.
1. Protein – The Foundation for Strong Hair, Reducing Breakage
Protein is the primary component that forms the structure of hair and plays a crucial role in the hair follicle’s cell regeneration process. When the body lacks protein, hair can become dry, brittle, and prone to increased hair fall as the hair follicle is deprived of essential nutrients.
Protein is the key constituent in forming the hair structure
Nutritionist Cheng Hanyu recommends consuming at least 480 ml of milk daily to maintain strong hair. Additionally, high-quality protein sources such as eggs, chicken breast, salmon, soy, and nuts (almonds, walnuts, chia seeds, etc.) are beneficial for hair growth. A protein-rich diet not only strengthens hair but also enhances its natural shine.
2. Vitamin A – Supports Healthy Hair Follicle Development
Vitamin A is vital for cell differentiation and maintaining normal hair follicle growth. A deficiency in vitamin A can lead to excessive keratinization, resulting in slow hair growth and increased hair fall.
Vitamin A also helps regulate sebum production on the scalp, keeping hair from becoming dry or greasy. To naturally supplement vitamin A, incorporate carrots, sweet potatoes, bell peppers, pumpkin, and dark leafy greens into your diet. These foods contain beta-carotene, which the body converts into vitamin A, promoting stronger hair from within.
3. Vitamin C – Boosts Collagen Production, Protecting Hair from Damage
Vitamin C is a potent antioxidant that safeguards hair from environmental harm and is essential for collagen synthesis. Collagen is a protein that maintains the robust structure of the hair strand. A lack of vitamin C can make hair brittle, prone to breakage, and lead to a loss of natural elasticity.
A deficiency in vitamin C can lead to brittle hair that is prone to breakage and a loss of natural elasticity.
Additionally, vitamin C improves iron absorption, an essential mineral for promoting hair growth and preventing hair thinning. To boost your vitamin C intake, consume citrus fruits, kiwi, strawberries, guava, broccoli, and tomatoes.
4. Vitamin E – Enhances Blood Circulation, Stimulating Hair Growth
Vitamin E is an antioxidant that protects the scalp from free radical damage and balances sebum production, reducing instances of dry or greasy hair.
One of vitamin E’s most critical roles is improving blood circulation, ensuring that the hair follicle receives ample nutrients, thereby stimulating faster and healthier hair growth. Natural sources of vitamin E include almonds, cashews, sunflower seeds, olive oil, and avocado. These foods not only benefit your hair but also offer multiple advantages for your skin, helping you maintain a youthful and vibrant appearance.
A balanced diet rich in protein and essential vitamins will contribute to strong, smooth hair and reduce hair fall. Incorporating protein-rich foods and vitamins A, C, and E into your daily menu will not only benefit your hair but also improve your overall health, leaving you feeling full of vitality. For long-lasting beautiful hair, remember to combine a nutritious diet with proper hair care routines for optimal results.
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