Dieticians recommend adding these 5 nutrients to your diet for healthy locks.

Is your hair lack, or does it suffer from problems like dryness or brittleness? Even if you swap shampoo or invest in the latest high-demonstration conditioner on the market, they cannot address anxiety from the original because real hair care begins from within. Nutritional deficiencies can reduce your hair shine, strength and overall quality. To get luscious, shiny strands, move your attention to what you put on the plate.

Also read on healthshots: 6 easy homemade night cream dishes for clear skin

In an interview with HT Lifestyle, Swati Mohapatra, the lead dietist at Manipal Hospital in Bhubaneswar, shared the nutrients playing an important role in determining the glow of her hair.

He said, “There is a combination of various types of nutrients such as hair protein, vitamins, and minerals. Healthy hair is also a sign of good health, because if there is a lack of nutrients or hormonal imbalances, hair growth will be affected. Even our stressful lifestyle and climate have to be lightened.”

Dietician Swati Mohapatra shared this detailed guide that includes nutrients and food sources for better hair care, from within:

1. Protein

• The main ingredient in hair is protein, which we all know that keratin is a fibrous protein.
• If we take sufficient amount of good protein, it will help in making healthy hair. Not only does protein help in hair growth, it also helps in drying the hair and preventing damage.
• The sources of protein enhancing keratin levels are Eggs, fish, nuts, beans, seeds, chicken, yogurt, fermented pulses and quinoa.

2. vitamins and minerals

Biotin

• Also known as vitamin B7, keratin is good for supporting production. Lack of biotin can lead to hair tremor.
• Sources of biotin are Egg, nuts, seeds, sweet potatoes, bananas and mushrooms.

Vitamins A, C, D, E

• Helps protect the skull and further reduce hair loss.
• Sources of these vitamins are Fatty fish, yogurt, fermented foods, nuts, fruits and alma.
• Incense is a good source of vitamin D.
• For vitamin E, crazy There are a good option, especially almonds can be consumed daily. Vegetable oil Vitamin is also a good source of E.

3. Iron

• Hair Rome requires iron to supply oxygen
• There are good sources of iron Red meat, egg yolk, whole lentils, dates, leafy vegetables, millet, and fish,
• Symptoms of iron deficiency in hair are bald spots, low hair growth and brittle, damaged hair.

4. Zinc

• It is helpful in reducing hair loss and helping to cure it.
• Are sources of zinc Seafood, strong pulses, milk products, nuts and eggs.

5. Omega -3 fatty acids

• Help for hair glow and nutrition.
• Omega -3 are sources of fatty acids Chia seeds, flaxseed, fatty fish and nuts.

Hair health beverages

Some drinks are antioxidants and vitamins, a good source of minerals. These are

• Green tea
• Amla juice
• Coconut water
• Carrot juice
• Orange juice
• Fenugreek water
• Lemon juice

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.

Also read on healthshots: Kickstart your day with these 13 easy yoga pose – right for beginners and superiors