Tips for Long, Thick Hair: These Nutrients Are What You Need

Hair is that part of the human body which both genders equally long for. Ironically, it's a dead tissue embedded in a live tissue, the scalp, which nourishes it and protects it. Each one of us long for a lustrous and healthy mane; and many of us have abused our hair by succumbing to at least one or more of these - junk food, starvation weight-loss diets, alcohol, nicotine, stress, anxiety, insomnia, excess use of chemicals, bleaching, coloring, straightening et al. Here are some tips for long hair:

Our hair needs an army of nutrients, the most important ones are the following:

1. Zinc

Zinc is essential for absorption of vitamins, cell reproduction and hormonal balance. Zinc prevents hair thinning and loss and maintains the strength of hair. Eggs, chicken, dark chocolate, pumpkin seeds, watermelon seeds, sesame seeds, peanuts and soy are good sources. Remember, calcium interferes with absorption of zinc so avoid taking them together.

Eggs is a goof tip for long and healthy hair 
Photo Credit: iStock

2. Iron

Deficiency of iron leads to low level of hemoglobin, which means lesser oxygen available to tissues including scalp, leading to hair loss. Haeme souces of iron include liver, clams, oysters while non-haeme sources include legumes, pumpkin seeds, sesame seeds, apricots, raisins, nuts, leafy veggies etc. Remember, Vitamin C increases absorption of iron, so squeezing some lemon in your dals or legume/bean salads increases your iron absorption. What a good tip for long hair.

Chicken for longer and healthier hair 
Photo Credit: iStock

4. Omega-3 and Omega-6 fatty acids

These are essential fatty acids vital for the health of your locks owing to their anti-inflammatory action. The best source of omega-3 is fish (especially salmon), walnuts and flaxseeds. The best source of omega-6 is primrose oil.

6. Vitamin C

It is a potent antioxidant, has anti-ageing properties and enhances iron absorption. Good sources include citrus fruits, amla, broccoli, leafy greens, strawberries, bell peppers and guava.

8. Vitamin E

Free radicals can damage the hair follicles thus compromising hair growth. Vitamin E is a potent antioxidant. It can be obtained from eggs, sunflower seeds, cold-pressed vegetable oils, asparagus and yam.

Asparagus for longer and healthier hair 
Photo Credit: iStock

9. Antioxidants

These are active substances in food which counter free radical damage. Apart from Vitamin A, C and E, there are several other compounds like beta-carotene, lutein, lycopene and phytonutrients which act as antioxidants. These can be obtained from eating a variety of differently-colored, local and seasonal natural foods.

10. Sulphur and silica

Sulphur is a constituent of keratin and keeps hair smooth and glossy. It can be obtained from eggs, cabbage, onions, garlic, dried beans, legumes, fish and nuts. Silica prevents baldness and stimulates hair growth. Silica is found in a wide variety of foods like strawberries, bell peppers, millets, barley, wheat, cucumbers, oats, rice, bean sprouts and potatoes.

Potatoes for longer and healthier hair 
Photo Credit: iStock

So, for the love of lustrous locks, consume a wide variety of natural, seasonal, local and colorful foods. 

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