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Nutrient | Required for | Effect of deficiency on hair | Vegetarian sources | Non-vegetarian sources |
Protein | These are building blocks of every tissue of the body including hair and scalp. It helps in new hair generation to replace the ones that are lost. | Dry and brittle hair; thinning of scalp due to non-replacement of the shedding hair. | Proteins from beans, nuts, grains etc are good but not optimal since they contain protein in the incomplete form. |
Proteins from animal sources are the best eg: meat, chicken, fish, eggs, milk, cheese. |
Vitamin C (If you are a smoker, your requirement for Vitamin C doubles) |
This vitamin is required for producing collagen which is essential for holding tissues in the hair together. | Weak and brittle hair leading to split ends and hair loss. | Oranges, lemon, sweet lime, berries, watermelon, palak, methi, tomatoes and potatoes. | Not available from animal sources |
Iron (If you are a woman, your requirement for iron is even more since you lose blood and iron during menstruation. Pregnant and lactating women also need more iron) |
Required for formation of hemoglobin in turn providing enough oxygen and blood to the hair | Weakening of the hair and hair loss. | Non-heme iron from palak, rajma, dal, chana, soyabeans | Meat, chicken, eggs, fish are the better sources since heme iron from animal sources is more easily absorbed. |
Copper | Same as above | Weakening of the hair and hair loss. | Sesame seeds (til), soya, cashews |
Meat (especially liver), seafood |
Zinc | Helps the oil glands in the hair follicle to function normally. | The oil glands do not produce enough oil leading to dry scalp, dandruff and hair loss. |
Nuts, whole grains, dals | Meat, seafood |
Vitamin B complex | Helps hemoglobin which helps supply oxygen to the scalp and hair and hair follicles. | Weak, undernourished and damaged hair | Not available from vegetarian sources | Tuna fish (bangda) and salmon fish (rohu), chicken |
Rafael Nadal |
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