Lovely, lustrous and healthy hair gives expression to your personality and it is a mirror of your health. Good looking hair indicates health, strength, vitality and your emotional status. Your hair not only makes you look attractive and beautiful, but also protects you and helps maintain body temperature. Your hair cushions your body against injury, and the hair in your nose, ears and around your eyes protects you from dust and other foreign particles. Structure of Hair Hair is primarily composed of a protein called Keratin. These strong proteins give the hair strand its structure. A single strand of hair is composed of three layers that make up its structure.
Hair growth At the base of the hair root, new cells are formed and these cells multiply to form a rod of tissue. This rod of Cells moves upward through the skin as new Cells are formed beneath. As these Cells move up, the supply of nourishment is cut off and hence, it forms a hard protein called Keratin. This process is known as keratinization and during this process the cells die. Your hair grows in repeated cycles and is divided into three phases:
Anagen: It is the ‘growth phase’, which varies from 2 to 6 years. Your hair grows approximately 10 cm/year.
Catagen: It is the ‘transitional phase’, which lasts for 1–2 weeks. During this phase your hair follicle shrinks and the lower part of the hair and dermal papilla is destroyed.
Telogen: This is the ‘resting phase’, which lasts for about 5–6 weeks, during which your hair does not grow. At the end of this phase your hair follicle reenters into the anagen phase. Common hair conditions Various conditions can affect your hair and scalp leading to hair problems. Many of the hair conditions can be treated by making some changes in your hair care habits. Here are some of the common hair conditions that can affect you. Knowing these will help you take better care of your hair.
Nutrition and Hair Your hair often reflects the health condition of your body. Hair looks healthy and shiny if the body is well-nourished and the lack of certain nutrients in your diet can lead to hair shedding, thinning of hair, dry hair, dull hair and unhealthy hair. In short, what you eat plays a vital role in hair health. The hair problems that are caused due to nutritional deficiencies can be managed by following a proper diet that includes protein, essential fatty acids, vitamin A, certain B vitamins, biotin, vitamin C, copper, iron, zinc and water.
Important vitamins for healthy hair
Vitamin A: It is an important antioxidant helpful in the production of healthy sebum, synthesis of protein and prevention of hair loss. Spinach, broccoli, cabbage, carrots, apricots, fish, meat, milk, eggs and cheese are the major food sources of vitamin A.
Vitamin B-complex: Vitamins like vitamin B3, vitamin B5, vitamin B6 and vitamin B12 play an important role in maintaining healthy hair. These vitamins prevent hair loss, help in growth and repair of damaged hair, promote circulation in the scalp and prevent graying of hair. These vitamins are mainly found in whole germ cereals, green leafy vegetables, seeds, fish, chicken, eggs, beef, milk and fortified foods.
Biotin: It mainly helps in the prevention of graying of hair, hair loss and also helps in the synthesis of the hair protein, keratin. Deficiency of this vitamin may lead to itchy and scaly scalp. Whole grains, rice, yeast, nuts, fish, dairy products, eggs and meat are important sources of biotin.
Vitamin C: It is an important antioxidant that helps in the iron absorption and maintains the health of capillaries in the scalp. Rich sources of vitamin C are citrus fruits, vegetables, strawberries, pineapple, tomatoes, etc.
Vitamin E: It helps in the synthesis of hair protein and also helps in blood circulation. Vegetable oils, wheat germ, whole grains, sesame oil, almonds and, egg yolk are rich sources of vitamin E.
Hair growth At the base of the hair root, new cells are formed and these cells multiply to form a rod of tissue. This rod of Cells moves upward through the skin as new Cells are formed beneath. As these Cells move up, the supply of nourishment is cut off and hence, it forms a hard protein called Keratin. This process is known as keratinization and during this process the cells die. Your hair grows in repeated cycles and is divided into three phases:
Anagen: It is the ‘growth phase’, which varies from 2 to 6 years. Your hair grows approximately 10 cm/year.
Catagen: It is the ‘transitional phase’, which lasts for 1–2 weeks. During this phase your hair follicle shrinks and the lower part of the hair and dermal papilla is destroyed.
Telogen: This is the ‘resting phase’, which lasts for about 5–6 weeks, during which your hair does not grow. At the end of this phase your hair follicle reenters into the anagen phase. Common hair conditions Various conditions can affect your hair and scalp leading to hair problems. Many of the hair conditions can be treated by making some changes in your hair care habits. Here are some of the common hair conditions that can affect you. Knowing these will help you take better care of your hair.
Nutrition and Hair Your hair often reflects the health condition of your body. Hair looks healthy and shiny if the body is well-nourished and the lack of certain nutrients in your diet can lead to hair shedding, thinning of hair, dry hair, dull hair and unhealthy hair. In short, what you eat plays a vital role in hair health. The hair problems that are caused due to nutritional deficiencies can be managed by following a proper diet that includes protein, essential fatty acids, vitamin A, certain B vitamins, biotin, vitamin C, copper, iron, zinc and water.
Important vitamins for healthy hair
Vitamin A: It is an important antioxidant helpful in the production of healthy sebum, synthesis of protein and prevention of hair loss. Spinach, broccoli, cabbage, carrots, apricots, fish, meat, milk, eggs and cheese are the major food sources of vitamin A.
Vitamin B-complex: Vitamins like vitamin B3, vitamin B5, vitamin B6 and vitamin B12 play an important role in maintaining healthy hair. These vitamins prevent hair loss, help in growth and repair of damaged hair, promote circulation in the scalp and prevent graying of hair. These vitamins are mainly found in whole germ cereals, green leafy vegetables, seeds, fish, chicken, eggs, beef, milk and fortified foods.
Biotin: It mainly helps in the prevention of graying of hair, hair loss and also helps in the synthesis of the hair protein, keratin. Deficiency of this vitamin may lead to itchy and scaly scalp. Whole grains, rice, yeast, nuts, fish, dairy products, eggs and meat are important sources of biotin.
Vitamin C: It is an important antioxidant that helps in the iron absorption and maintains the health of capillaries in the scalp. Rich sources of vitamin C are citrus fruits, vegetables, strawberries, pineapple, tomatoes, etc.
Vitamin E: It helps in the synthesis of hair protein and also helps in blood circulation. Vegetable oils, wheat germ, whole grains, sesame oil, almonds and, egg yolk are rich sources of vitamin E.
Important minerals for healthy hair
Iron: This is an important mineral that prevents hair loss. Green leafy vegetables, whole grain cereals, kidney beans, figs, red meat etc. are rich sources of iron.
Copper: Nuts, seeds, yeast, mushrooms, shellfish are major sources of copper. Copper is responsible for healthy hair color.
Zinc: It mainly helps in the management of dandruff and also prevents hair loss. Brown rice, lentils, almonds, shellfish are some of the dietary sources of zinc.
Iodine: This mineral helps in the regulation of hormones, especially the Thyroid Hormone Iodine helps in preventing frizzy and dry hair by regulating the hormones. Iodized salt, seaweeds, fish and shell fish are good sources of iodine.
Iron: This is an important mineral that prevents hair loss. Green leafy vegetables, whole grain cereals, kidney beans, figs, red meat etc. are rich sources of iron.
Copper: Nuts, seeds, yeast, mushrooms, shellfish are major sources of copper. Copper is responsible for healthy hair color.
Zinc: It mainly helps in the management of dandruff and also prevents hair loss. Brown rice, lentils, almonds, shellfish are some of the dietary sources of zinc.
Iodine: This mineral helps in the regulation of hormones, especially the Thyroid Hormone Iodine helps in preventing frizzy and dry hair by regulating the hormones. Iodized salt, seaweeds, fish and shell fish are good sources of iodine.
Other important nutrients for healthy hair
Protein: As the hair primarily consists of protein, it is essential to include protein in the diet. Protein helps in hair growth, builds keratin, gives strength to the hair and prevents hair breakage and splitting at the ends. Cereals, meat, milk, meat and fish are good sources of protein.
Omega 3 fatty acids: This fatty acid is not only beneficial for healthy skin but also for healthy hair. It is mainly found in few vegetable oils, nuts, flax seed oil, fishes like salmon, mackerel, etc.
Water: A major portion of hair strands are made up of water. Water helps in keeping the hair silky, shiny, soft and supple. Hence, have plenty of water
Protein: As the hair primarily consists of protein, it is essential to include protein in the diet. Protein helps in hair growth, builds keratin, gives strength to the hair and prevents hair breakage and splitting at the ends. Cereals, meat, milk, meat and fish are good sources of protein.
Omega 3 fatty acids: This fatty acid is not only beneficial for healthy skin but also for healthy hair. It is mainly found in few vegetable oils, nuts, flax seed oil, fishes like salmon, mackerel, etc.
Water: A major portion of hair strands are made up of water. Water helps in keeping the hair silky, shiny, soft and supple. Hence, have plenty of water
Dietary way to healthier hair
1.Do not skip breakfast.
2.Eat a well balanced meal.
3.Eat small frequent meals.
4.Drink lots of fluids.
5.Cut down on tea, coffee, alcohol
1.Do not skip breakfast.
2.Eat a well balanced meal.
3.Eat small frequent meals.
4.Drink lots of fluids.
5.Cut down on tea, coffee, alcohol
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