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 Diet & Nutrition

March 2012
Feed The Bounce In your Locks
Nikita Sharma
When it comes to healthy hair, it’s not just what shampoo or conditioner you use -- it’s about what you feed your body too. “Hair is the richest ornament of a woman”, said Martin Luther. And as a matter of fact, the condition of our hair acts as a mirror image of our body and mental status.

Good nutrition assures the best possible environment for building strong, lustrous hair. Enjoy these nutrients to get thick, shiny and healthy hair.

Nutrients Food sources Remarks
Proteins Soy, nuts, low fat dairy, legumes,lean meats, fish and eggs. Yoghurt Walnuts, salmon, and flax seeds. Low protein levels can contribute to lean meats, fish and eggs. brittle, thin hair. It helps the body absorb nutrients.
  • Iron
  • Folate
  • Zinc
Lean red meat, turkey, egg yolks, dried beans dried fruit and whole grains.Fortifiedwhole-grain breakfast cereals,lentils, black-eyed peas, soybeans, oatmeal,turnip greens, spinach, green peas, beets and broccoli Oysters, lean beef, pork tenderloin peanut butter, wheat germ, turkey, pumpkin seeds, chicken, and chickpeas in the diet. Low mineral levels can cause hairloss,slowgrowth, dandruffand baldness Helps red blood cells carry oxygen to all cells in the body including the hair follicles.Helps hair growth and helps keep the oil glands around thehair folliclesworkproperly.
  • Vitamin C

  • Biotin

  • Vitamin B6

  • Vitamin A

  • Vitamin E

Variety of fruits and vegetables daily, like guava, peppers, oranges, grapefruit, strawberries, pineapple,papayas,lemons,broccoli and Brussels sprouts.

Brown rice, legumes, lentils, eggs, nuts, etc.

Fortified whole-grain breakfast cereals, garbanzo beans, wild salmon, lean beef, pork tenderloin, chicken breast, bananas and lentils.

Carrots,papaya,spinach, amaranth and green leafy Vegetables.

Vegetable oils.

Helps body absorb iron, so its deficiency can make the hair dryand weak.

Enhances hair growth and prevents greying.

Helps to keep hair from thinning and increases the production of melanin which gives hair its colour.

Helps the scalp to producehealthy.Sebum, which moisturizes the scalp and the hair.

Shows positive effects on the scalp.
Phytochemicals Choose at least one daily serving from each of the following colourful foods Red: Strawberries, cherries,pomegranates,watermelon, tomatoes and peppers. Orange: Apricots, oranges, mangoes, peaches, carrots, sweet potatoes, yellow and orange peppers and pumpkin.Green: Asparagus, spinach, broccoli, cabbage, green beans, grapes and kiwi. Purple: Blackberries, blueberries, grapes, plums, prunes and raisins. Research shows that they offer tremendous health benefits for the hair..
Proteins Avocados and olive oil are rich in monounsaturated fats.Drink plenty of water to prevent dry hair. Add shine to the hair. Hair is one-quarter water

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