Healthy Hair from Kitchen Table

Hair Nourishment With the Right Kind Of Carbs

Hair is all about what you eat and the kind of nourishment the hair follicles get from the internal system.
This is the reason why many of the health disorders have a direct impact on the hair. Let it be
malnutrition or obesity disorders all of them would have an effect on the hair in one way or the other.
As far as the nutrients are concerned human body requires six major classes of nutrients carbohydrates, fats, minerals, protein, vitamins, and water. All of these are important as far as the hair is
concerned. In this article we will cover the importance of dietary carbohydrates in the growth of the
healthy hair and its deficiencies leading to hair loss problems.
These nutrients are further classified into two types macronutrients, they are the ones which are
required in large amounts and the micronutrients which are required in smaller amounts. The
carbohydrates belong to the macronutrients category.
Understanding this lets get into the details of carbohydrates and its role in the hair growth and
problems.
Carbohydrates are generally present in large amounts in foods such as rice, noodles, bread, and other
grain-based products.
They are further divided into simple carbohydrates, these are the ones which gets absorbed quickly and
the complex carbohydrates which would not get absorbed so quickly due to its chemical structure.
Dietary fibres are complex carbohydrates which gets absorbed in the body in an incomplete fashion.
Dietary fibres help reduce the chance of gastro-intestinal problems precisely constipation by increasing
the weight and size of the stool and also softening it.
Understanding this it is really important to include dietary fibres in your diet. This is particularly
important for the people who follow no carb diet as they get prone to diffuse hair loss problems. At the
same time one should avoid foodstuffs which consists of refined carbohydrates like the cakes, biscuits
and white flour are high in sugar and low in fibres as these also causes hair loss problems, the reason

being sugar reduces the ability of the body to tackle stress and stress in turn leads to hair loss. One
should include foodstuffs like the whole meal flour, beans and fruits which help in digestion and also
ensure a perfect delivery of nutrients to the hair follicles via the blood vessels. So to make it simple it is
just not about including carbohydrates in the diet but its about including right type of carbohydrates in
the diet to prevent hair loss problems and keep hair healthy.

Hair Nourishment with the Right Kind of Fats

Your hair will remain healthy if you eat well and proper diet will ultimately help in supplying proper
nourishment to your hair follicles from your internal system.
That's the reason why your health disorders have a direct impact on the health of your hair.
That's the reason why health issues like malnutrition or obesity have a direct effect on the health of your
hair.
There are six major classes of nutrients that a human body requires which include fats, proteins, water,
vitamins, carbohydrates and minerals. All of them are required for the health of your hair.
Role of dietary fats in the growth of health hair in a human body and the effects of their deficiencies will
be covered in this article.
We can classify these nutrients into 2 types of macronutrients, they are the one's that are needed in
huge amounts and micronutrients are needed in smaller amounts. The fats actually belong to
macronutrients category.
Let us get into complete details about fats and the role it plays in your hair growth and hair problems.
Fats as such consist of many fatty acids linked to glycerol. The most commmon form of fats are
triglycerides and they are further categorized into saturated and unsaturated fats based on their
chemical structure.
Unsaturated fats which includes vegetable oil are considered much better as regards to one's health
compared to the saturated fats. Saturated and some Trans fats are typically solid at room temperature
(such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil).
When it comes to nutrition we are concerned more about essential fatty acids as they are the ones
which have to be available in the diet and they are the omega-3 and omega-6 fatty acids. These fatty
acids include a variety of polyunsaturated fatty acids. Although they play a great role in preventing
cardiovascular disorders they also nourish the hair follicles with oils to keep the hair shiny and healthy
looking. Omega-3 fatty acids also support good health of the scalp. Omega-3 fatty acids helps in
hydration of the hair and prevent hair from drying. For this reason, omega-3 fatty acids must be
consumed through foods or dietary supplements. If they are present in the body in proper proportion,

they promote the overall health of the scalp and serve as building blocks for the structure of the hair
follicle.
Many foodstuffs are rich in omega-3 fatty acids which includes flax seeds and walnut, they are the
vegeterian sources offering omega-3 fatty acids. Avocados and olive oil are rich in monounsaturated
fats, which help in keeping the hair lustrous.

Hair Nourishment with the Right Kind of Proteins

It is really important to eat well if you wish to keep your hair healthy and this will ultimately supply
proper nourishment to your hair follicles from your internal system on regular basis.
If you don't eat well it will impact your health and your health disorders will have a direct impact on the
health of your hair.
Let it be any health related problems like obesity or malnutrition; it will have a direct impact on the
health of your hair.
Here are 6 major classes of nutrients that every human body requires. They are proteins, fats, vitamins,
water, minerals and carbohydrates. Healthy hair requires all of these 6 major classes of nutrients.
This article will show you the importance of dietary proteins and the effects of their deficiencies in the
growth of healthy hair.
We can further bifurcate these nutrients into 2 types, one being macronutrients which are actually
needed in high quantity. the other being the micronutrients which are needed in small quantities.
Proteins belong to macronutrient category.
In this article we will cover more details about proteins and the kind of role it plays in maintaining your
hair healthy for life.
Proteins are not only present in the hair but they are also present in the other body structures like the
muscles and the skin. In fact they form the basis of our body structure. They are made of aminoacids
and in the nature there are 20 such aminoacids. They are further categorized into the essential and the
non-essential variety. Essential aminoacids are the ones which have to be included in the diet. Egg is one
of the universal proteins as it has got all the aminoacids in the right proportion which are useful to the
body. Keratin is a protein which is a building block of the hair and if one has a diet rich in proteins then it
ensures that the hair repairs itself when it grows. Adequate protein intake also makes your hair strong
and healthy. Lack of proteins makes your hair dry and brittle. The reason being they help in making the
ionic and disulphide bonds which gives the hair its strength.

Sources of good quality protein are milk, cheese and cereals, dairy products, soy, nuts, grains and seeds.
Eating plenty of proteins ensure that the hair follicles continue to produce new hair.
Methionine is an essential aminoacid which helps in preventing baldness and it also promotes healthy
hair growth. Lysine is one of the essential aminoacid which helps in healthy hair growth. It is also very
helpful in hair loss problems as it increases the growing phase of the hair and it also reduces the falling
phase of the hair.
If one fails to take the required amount of proteins in the diet then they suffer from a condition called as
hypoproteinemia.
Hypoproteinemia or deficiency of protein can lead to hair loss and makes hair dry, brittle, lusterless &
light in colour.

Hair Nourishment With the Right Vitamins Part 1

The health of your hair depends upon your eating habits and your diet will ultimately supply the kind of
nourishment your hair follicles needs from your internal system.
If you don't eat in the right way it will affect your health and this will have an adverse effect on the
health of your hair.
That's the reason why people who have health problems like obesity or malnutrition are prone to hair
related problems.
Proteins, vitamins, water, carbohydrates, fats and minerals are six major classes of nutrients that is
required by every human body. Healthy hair prevails in the body of the person who has all these six
major classes of nutrients in the right proportion.
In this article you will soon discover the importance of dietary vitamins and the effects that prevail
because of its deficiencies in the growth of healthy hair.
We can also classify these nutrients into two types. Macronutrients are required in huge amounts where
as micronutrients are required in smaller amounts. The vitamins actually belong to micronutrient
category.
In this article you will learn more details about vitamins and how it is important in the overall health of
your hair.
Vitamins are essential for healthy growth of the hair and they also help in hydrating the hair shaft and
thereby it prevents split-ends. Further vitamins have also proved to be useful in improving the thickness
of the hair and it also helps in reducing breakages. Vitamins play a great role in preventing premature
greying and baldness problems.

Vitamin supplements can help in converting dull, stressed and weakened hair into shiny, lustrous, glossy
and faster-growing hair. In fact the Consumption of vitamin B complex has been shown to prevent hair
loss and improve the overall thickness and health of hair.
Vitamins are further divided into fat soluble vitamins and the water soluble vitamins. Vitamin A,D,E and
K are amongst the fat soluble vitamins whereas the vitamin B complex and C come under the water
soluble vitamins. In this section we will deal with the fat soluble vitamins which are important as far as
the hair is concerned.
Vitamin A - It is important in the hair growth and maintaining the health of the scalp. It is utilized during
the process of sebum production which acts as a conditioner for the hair and the scalp. Food sources
rich in Vitamin A are milk, cheese, spinach, broccoli, cabbage, carrots, apricots and peaches. Excess of
vitamin A leads to hypervitaminosis which can lead to hair loss and dryness of the scalp.
Vitamin D - It plays a great role in regulating calcium metabolism and therefore it helps in hair follicle
development. It also helps in treating skin conditions like the psoriasis.
Vitamin E - It helps in improving the nourishment of the scalp and also promotes hair growth. It also
helps in protecting the scalp and the hair from the harmful effects of the UV rays of the sun and the
pollutants. Foods that are rich in vitamin E include peanuts, spinach, wheat germ, asparagus, vegetable
oil, seeds, avocados, milk, whole grains, turnip greens and almonds.
In part 2 of this article you will be learning about the importance of water soluble vitamins in solving hair
problems.

Hair Nourishment With the Right Vitamins Part 2

In the part 1 we learned about the advantages of fat soluble vitamins in the healthy growth of the hair
and the scalp. In this article we will learn about the advantages of including water soluble vitamins in
our diet and along with that we will also learn various foodstuffs which are rich in water soluble
vitamins. Water soluble vitamins constitutes of vitamin B complex and vitamin C.
Vitamin B complex which includes B1, B2,B3,B5,B6,B12,biotin and folic acid are together important for
the health and the growth of the hair. It also helps in reducing hair loss problems and helps in improving
the overall thickness of the hair.
Vitamin B2 - Helps in maintaining healthy and strong hair and its deficiency leads to hair loss problems.
Food Source rich in vit B2 are all dairy products and brewers yeast.
Vitamin B3 - It helps in making the hair strong and healthy. Rich sources of vitamin B3 are brewers yeast
and wheat germ.

Vitamin B5 - This vitamin helps in preventing greying and hair loss problems. Rich food sources
encompass whole grain cereals.
Vitamin B6 - It helps in hair re-growth. Food sources which are rich in vitamin B6 are brewer's yeast,
whole grain cereals, vegetables.
Vitamin B12 - Its deficiency leads to pernicious anemia and further leads to hair loss problems. Rich food
sources includes milk.
Biotin is considered so helpful for hair that it is called as Vitamin H. It is available in brown rice, brewer's
yeast, walnuts, sunflower seeds, lentils, oats, soybeans, green peas, walnuts, bananas, cauliflower,
mushrooms and legumes. Its deficiency also leads to hair loss problems and also makes the hair brittle
and dry.
Vitamin C - It helps to improve the strength of the hair and also helps in preventing hair breakages. It
also functions as an effective anti-oxidant and also helps in preventing radical damage to your hair.
Foods rich in vitamin C include carrots, broccoli, leafy greens, Brussels sprouts lime, kiwi, broccoli, red
pepper, pineapple, green peppers, strawberries, oranges, grapefruits and lemons.
The best part about the water soluble vitamins is that they are not toxic to the body even if they are
consumed in excess as they get excreted in the urine easily so one can very comfortably have its
supplements without fearing of any kind of toxic effects of it on the body.

Hair Nourishment With the Right Minerals Part 1

Your eating habits have a direct impact on the health of your hair and the kind of nourishment that your
hair follicles receive from your internal system will be directly proportional to your diet.
If you don't have right eating habits it will surely affect the health of your hair and this will have a direct
impact on the growth and overall health of your hair.
That's the reason why people who are obese and have malnutrition related problems have one or the
other hair related problems.
Here are 6 major classes of nutrients that is required by human body to have healthy hair for life...
1. Proteins.
2. Vitamins.
3. Carbohydrates.

4. Water.
5. Minerals.
6. Fats.
You require all of them for the health of your hair for life.
Do you know the importance of dietary minerals? If not, in this article you will learn its importance and
the kind of problems that are caused because of its deficiencies.
Above nutrients can also be classified into 2 types. Macronutrients are required in high quantity and
micronutrients are required in lesser quantity. Realistically minerals belong to micronutrient category.
Do you want to know complete details about minerals and it's importance in the overall health of your
hair? If yes, continue reading this article.
This article will cover one by one all the minerals and its importance as far as the hair and the scalp is
concerned. The minerals are further categorized into the macrominerals and microminerals based on
the demand of the body.
In this article we will learn about the macrominerals and it's importance in solving hair problems.
Macrominerals
The macrominerals consists of the calcium, magnesium, potassium, phosphorus, sulphur, chlorides and
sodium whereas the microminerals consists of the zinc, iodine, selenium, copper, chromium,
molybdenum and iron.
Calcium - Calcium helps in positive hair regrowth and it also stimulates the mechanism which helps in
creating hair follicles at a cellular level. Food sources of calcium include dairy products, nuts, beans,
almonds, sesame seeds, and green vegetables. Calcium is also used with the silicon in treating various
hair loss problems.
Magnesium - It also helps in treating hair loss. Foods high in magnesium include milk, almonds, Brazil
nuts, cashews, whole soybeans (but not tofu, tempeh or soy protein), parsnips, wheat bran, whole
grains, green vegetables.
Potassium - Its deficiency leads to hair fall problems.
Phosphorus - It is a mineral which is required in proper functioning of the cells of the hair. Watermelon
seeds, pumpkin seeds, cheese, flax seeds, sunflower seeds roasted soya nuts, Brazil nuts, tahini are good
sources of phosphorus.
Sulphur - It is often referred as a beauty mineral as it plays a great role in supplying the right kind of
growth minerals to hair and skin as well as the nails. As sulphur forms an integral part of the disulphide
bonds which are the strongest bond present in the hair they play provide strength to the hair. This could

be the reason why that the chemical treatments done on a regular basis break off these bonds making
the hair turn dry and brittle and very much prone to breakages. Legumes, garlic, onions, wheat germ,
kale and asparagus contain sulphur in good amount.
Chlorides - They form salts along with sodium, ammonium and potassium and are used for the
treatment of the hair.
Sodium - Both lack of it and excess of it is dangerous to the hair as it leads to hair loss problems.
In part 2 of this article you will be learning about the importance of microminerals in solving hair
problems.

Hair Nourishment With the Right Minerals Part 2

In part 1 of this article you had learned about the importance of macrominerals in solving hair problems.
Now you will learn the importance of microminerals in solving hair problems.
Microminerals
Zinc - Helps in promoting the growth of the hair as it is responsible for the healthy growth of the hair
follicles which is the reason why its deficiency leads to hair loss problems. They are found in
mushrooms, spinach, whole grains.
Iodine - Iodine directly affects the functioning of the thyroid gland and both the hyperthyroid and the
hypothyroid conditions lead to hair problems. Iodine is added to salt and is also present in sea weeds
and garlic.
Selenium - This mineral helps in the growth of the hair and it also regulates functions of the iodine. Its
deficiency leads to hair loss problems. Good food sources of selenium are whole grains and broccoli.
Copper - Copper has a very important role in health of the hair as it helps in the strength, colour and
growth of the hair. Copper is needed in melanin synthesis which helps in giving colour to the hair.
Copper deficiency often leads to hair loss problems. Defect in copper metabolism leads to genetic shaft
disorders also termed as Menkes syndrome. Having water in copper vessel acts as a good and easy
source of copper in our day to day life.
Iron - Deficiency of iron leads to anemia which in turn causes hair loss and diffuse hair thinning. Iron
deficiencies are more common with Indian women of fertility age group due to their menstrual cycles
and pregnancy. Children who have got iron deficiency start with the problem of premature greying of
the hair. Rich sources of iron are...

1. Cereals & Grains: barley (Bajra), Rice flakes

2. Pulses & Beans: cow pea, lobia (black-eye beans), lentils, soybean are iron rich.
3. Iron in Vegetables: Beetroot greens, mint, parsley, turnip greens are rich sources of iron.
Vegetables like broccoli are rich in iron and also high in vitamin C which helps absorb iron.
4. Sea vegetables are very high in iron. Look at the iron rich food list given below.
5. Spices: Turmeric (Haldi)
6. Fruits: Dried dates, watermelon, raisins
Chromium - Chromium plays a great role glucose metabolism and its deficiency directly affects the
glucose levels and thereby it leads to hair loss problems.
Manganese - Inadequate manganese intake can lead to changes in hair pigmentation and slowed hair
growth. Excess of manganese results into iron deficiency anemia which would further lead to hair loss
problems. Food sources of Manganese are Wheat germ, oats, Wheat bran, Cheese, Cereals, Soybeans,
Wheat whole grain bread, Parsley, Cottage cheese, Pulses.

Water And Its Importance in Positive Hair Growth

Water is one of the most important constituents of the body. Water is one of the best things to nourish
your hair and skin, so if dry, brittle hair seems to bother you then make sure to drink enough amount of
water daily. Water makes up approximately one fourth of the weight of a strand of hair and when you
have proper amount of water your hair will stay supple, shiny and lustrous.
One should have at least 3 to 4 liters of water daily which amounts to 12 to 14 glasses to keep your hair
healthy.
There are many benefits of drinking water regularly and this is what we will be covering in this article
one by one...
Below we have pasted few of the benefits of drinking water regularly make sure to go through it
properly so that your hair stays healthy till eternity.
Benefit 1 Water helps in keeping your hair and the scalp moisturized and prevents it from getting
damaged.
Benefit 2 Adequate amount of water if taken at regular intervals helps in draining the toxins out of the
body.
Benefit 3 Water also acts a source of minerals to the body and thereby the hair.

Benefit 4 - Water is the source of energy for every single cell of the hair and the body.
Now that you know the benefits of water lets get into the details of this right away...
Benefit 1 Water helps in keeping your hair and the scalp moisturized and prevents it from getting
damaged.
Adequate amount of water makes sure that each and every organ of the body stays hydrated.
The hair and the scalp stay healthy and moisturized when enough amount of water is consumed on a
regular basis.
Benefit 2 Adequate amount of water if taken at regular intervals helps in draining the toxins out of the
body.
Water helps in getting the body rid of all the toxins and the free radicals which are damaging to the hair.
Adequate water promotes healthy hair growth.
Benefit 3 Water also acts a source of minerals to the body and thereby the hair.
Water contains many minerals in it and these minerals help in the healthy growth of the hair.
One should have adequate amount of water so that the body gets it regular supply of minerals.
Benefit 4 - Water is the source of energy for every single cell of the hair and the body.
So make sure to have adequate water at regular intervals over the whole day.
We hope these hair nourishment tips will be extremely helpful to you in having a healthy, shiny &
lustrous hair. For more tips and secrets make sure you subscribe to Richfeel Newsletters right here

Regards,
Richfeel Clinic
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