9 SUPERFOODS FOR HEALTHY STRONG SILKY HAIR

 

Are you a middle age women and off late you are seeing hair loss  ?

Are you worried that with hair thinning you will go bald  ?

Are you noticing receding hairline  ?

Are you noticing hair partition becoming wide, then definitely read this blog till the end ?

Why am I having Hair Loss ?

1 Nutrition Deficit

2 No proper Hair care

3 Ageing

4 Menopause

5 Diseases,

I am Dr. Smita Chakote Consultant Cosmetic Dermatologist with 24 years experience. I Am on a mission. 

Mission Beauty.. Sundar Mi honarach 

In next three years I want to make 1 lakh Mid age Women beautiful.

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3 Miracle Foods You Can Have Today

1. PROTEIN

Proteins are one of the 3 primary macro nutrients that provide energy and building blocks to body

there are 20 different amino acids . 9 amino acids can come from dietary source 

 Hair is made up of protein & we call it as keratin. 

This process happens in the hair follicle. Hair grows by forming new cells at the base of the root as the hair moves up they are cut off from the supply of nourishment & start to form a hard protein call keratin.

Protein for healthy Hair

You have heard about keratin hair treatment but did you know protein which you eat supplies amino acids to the hair and keratin is formed to boost your bodies natural keratin you need to consume adequate amount of protein. 

Protein rich breakfast also reduces hunger hormone and you have healthy gut . Breakfast of 25 to 30 gm protein. Total protein intake for women is 50 to 60 gram protein per day this also depends on many factors and activity level. we need to eat good protein for healthy strong hair

 vegetarian source : 

dals, sprouts ,paneer ,tofu ,soya bean , Milk , peanut , beans, rice ,chiacids, spirulina, almond , oats , pumpkin seeds , green peas ,avocado , mushroom , grape fruit

Non vegetarian source:

 chicken, egg, meat, fish , beef

2 IRON FERRITIN

The mineral Iron is an essential nutrient , It is important for blood production 

and enables hemoglobin in red blood cells to carry oxygen throughout the body 

Iron deficiency can cause hair loss. Dry and damaged hair can be sign of Iron deficiency.

You are familiar with iron but the term ferritin is new to you Iron is an essential mineral you take every day.

Your body will store this iron in the form of ferritin. ferritin is a type of protein your body can use it when it needs. some ferritin is stored in hair follicle. If your iron level is low it will borrow ferritin from hair follicle and thus you will have hair loss . so low ferritin level are detected by the doctors.

 we lose blood during menstrual cycle and  in India anemia is the common cause for hair loss iron helps to build hemoglobin and

 that hemoglobin sends oxygen to the hair follicle the oxygen hemoglobin helps in DNA synthesis and cell growth .Eat vitamin C rich food so the body will absorb Iron better. Avoid Tea and Coffee with meals this will reduce iron absorption. Use Iron pan to cook food. soak sprout and ferment grains can increase Iron absorption

7 to 20 milligram per day for Indian Women

Vegetarian source for iron is Non Heme ,so vegetarians need 1.8% more Iron

Veg source:

 jaggery, green leafy vegetables, peas , badam, cashew, soya bean ,dates, poppy seeds (khaskhas) , bajara , watermelon , poha , sprouts , sesame seeds (Til), pumpkin seed , flake seed ,potato , mushroom

Non vegetarian sources: 

chicken, fish, dairy, beef , pork , shellfish , red meat 

3. ZINC 

 zinc is a cofactor for various enzymes and helps in DNA synthesis. It Plays a vital role in protein synthesis and cell division. 

Zinc can play a key role in making protein of hair . Body does not prepare Zinc so you need to get it from the food supplement. phytates which is present in whole grain bind zinc and inhibit absorption. availability of zinc from grain and

plant food is lower than animal food. To increase zinc availability soak beans , grains and seeds in water for several hours before cooking ,also use them in sprout form. people who drink alcohol, antibiotics have low zinc.

Vegetarian source :  

green leafy vegetables, cashew, mushroom, soya bean, badam, watermelon., pumpkin seeds , yoghurt

Non veg sources : 

shellfish, oyster , beef 

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