Health and vitality of body inclusive of hair depends upon how much you invest into it. Can baldness be averted if there is correct intake of minerals, vitamins and protein? It’s doubtful, nonetheless, you may avert or slow the loss of hair affected by lack of nutritional values- and your hair will be radiant and shining. Meat and dairy products missing from diet of people lack essential minerals and vitamins needed for healthy hair.

Pumping up calories and proteins

Hair loses its shine and radiance if diet is lacking in calorie and protein which leads to hair loss. For example, if the patient is suffering from anorexia nervosa in which patient is allowed to consume only few calories for maintenance of good health have to frequently face hair loss.

Balanced diet provides amino acids necessary for body, but as you grew older it gets difficult to take its nutrition from the diet. Protein supplements may have favorable affect on growth of hair.

Consumption of protein and amino acids are essential for hair growth. The amino acids include cystine, lysine, arginine, methionine and Cysteine. With the intake of protein body creates such amino acids. Enough of these amino acids are available in protein rich diet otherwise supplements are there. Various non vegetarian food like fish, lean meat,  eggs and vegetarian food like nuts, soy and dairy products contain essential amino acids.

• Methionine: Methionine is derived from diet or its supplement and is not produced by the body. Sesame seeds, some other plant seeds and fish, meats are some foods plentiful in methionine.
• Cysteine: Cysteine helps in reproducing hair follicle cells by facilitating sulfur and maintains hair growth. Our body can produce it as it is non- essential amino acid. Eggs, whey protein, turkey, milk, duck, cheese are some high protein food which contains cysteine also. The various other sources of cystiene are oats, red pepper, brussel sprouts, wheat and garlic.

Fitting in the good fats

Creation of good fats by the body is not possible. These good fats can be acquired through diet and are essential for functioning of the body. Such essential fatty acids like omega-6, omega -3 can be obtained from various vegetarian and non vegetarian sources. From plants it can be obtained through soybeans, pumpkin seeds, walnut oils flaxseed etc.

In non vegetarian source fish is the main source especially tuna, salmon and sardines. Capsules of fish oils are also essential source of fatty acids.

Deficiency of essential fatty acids for two to four months can lead to various problems to people such as dryness of hair reddening of scalp, flakes and color of the hair also changes.

The texture of the hair can be enhanced in few months by taking evening primrose oil or fish oil which is unsaturated fatty acids.

Getting your Daily Vitamins

Healthy hair requires vitamins which are essential for its nourishment. Vitamins should be included in one’s daily diet though the lack or too much of vitamins may lead to hair loss.  But intake of too many vitamins on your own may prove fatal for one’s health.

Vitamin A:  deficiency of vitamin A can lead to dry hair. Excessive intake of vitamin A can also cause loss of hair.

Vitamin A takes care of hair follicles from loss by free radicals, which are highly reactive atoms and have an unpaired electron. Liver, carrot, broccoli have high content of vitamin A. The standard of daily intake of vitamin A has been recommended which is 700 micrograms (2,300 IU) required for women and men should take daily 900 micrograms (mcg) (3,000 IU).

B-complex vitamins: Hair follicle can get its nourishment from B-complex vitamins. Vitamin B –complex are group of water soluble coenzyme vitamins found in many foods like turkey bananas, tuna and potatoes. It is riboflavin, niacin, cobalmin, thiamine, patothenic acid and pyridoxine. Various neurological problems and anemia are caused by deficiency of vitamin B.

Vitamin C: Being a strong antioxidant (substance that minimises the harm from free radicals, which have an impact on aging and create hinderance in the system of the body)it safeguard our cells. Vitamin C is essential to maintain connective protein in skin bone and other connective tissues in body and also around hair follicles. 90 milligrams of daily dose is recommended dose of vitamin C and it should not be more than 2 grams. Citrus fruit has vitamin C in abundance.

Vitamin E: Vitamin E has antioxidant properties and is mixture of eight fat soluble vitamins found in seed oils.

Vitamin E is essential and takes care of physical stability of cell membrane embracing cell membrane of hair follicles. Foods rich in vitamin E are corn, asparagus and nuts. 8 to 10 mg is the daily requirement of vitamin E for adults.