There are many reasons for hair fall, dandruff and thin hair appearance and one of the reasons is not applying hair oil. Applying oil to the hair has been a traditional practice for centuries and offers a wide range of benefits for hair health. The frequency of applying hair oil depends on your hair type, scalp condition, and personal preference.
Why should one consider applying hair oil regularly? The following reasons will help you to understand importance of oil application to hair.
1. Nourishment and moisture: Hair oils provide essential nutrients like vitamins, minerals, and fatty acids that nourish both the hair and scalp. They help restore moisture, especially for dry or damaged hair, by forming a protective layer around the hair shaft.
2. Prevents hair damage: Oiling can reduce damage caused by environmental factors like pollution, UV rays, and heat styling tools. It forms a protective barrier that shields hair from dryness, split ends, and breakage.
3. Improves scalp health: Regularly applying oil helps maintain a healthy scalp by keeping it hydrated and preventing issues like dryness, dandruff, and flakiness. Certain oils also have antibacterial and antifungal properties that help maintain scalp hygiene.
4. Promotes hair growth: Massaging oil into the scalp stimulates blood circulation, which can enhance nutrient supply to the hair follicles. This stimulation can promote hair growth and reduce hair thinning or shedding.
5. Strengthens hair: Oiling helps strengthen the hair shaft, making hair more resilient to breakage and thinning. Oils rich in omega fatty acids (such as coconut or argan oil) penetrate the hair shaft and help repair damaged strands from within.
6. Improves hair texture and shine: Oils smooth the hair cuticle, resulting in softer, shinier, and more manageable hair. This is especially beneficial for frizzy, coarse, or curly hair that needs extra moisture and control.
7. Reduces frizz: Oils act as a natural anti-frizz treatment by taming flyaway and preventing humidity from affecting the hair shaft. This can help in maintaining smoother hair throughout the day.
8. Detangles hair: Oiling can make the hair more manageable and easier to comb by reducing knots and tangles, which can otherwise lead to breakage when brushing.
9. Prepares hair for washing: Applying oil before shampooing, acts as a pre-conditioning treatment. It helps reduce the harsh effects of shampoos that may strip the hair of natural oils, leaving it less dry after washing.
10. Relieves stress: The act of massaging oil into the scalp can be a relaxing ritual that reduces stress and promotes mental well-being. This may indirectly contribute to healthier hair by lowering stress-related hair loss.
How often we should apply hair oil? Depending on hair type one should consider how frequently oil should be applied.
1. For Dry hair and scalp: Frequency? 2–3 times a week. Oiling frequently helps nourish and hydrate dry hair and scalp, preventing flakiness, frizz, and split ends. The oil locks in moisture and restores the natural oils that your hair may be lacking.
2. For Oily hair and scalp: Frequency? Once a week. Oiling too frequently may lead to greasy hair if your scalp already produces enough oil. Applying once a week can help keep your scalp balanced without overloading it.
3. For Normal hair: Frequency? 1–2 times a week. Normal hair can benefit from oiling to maintain a healthy shine and nourishment without overdoing it. You can adjust based on how your hair feels after oiling.
4. For Curly or coarse hair: Frequency? 2–3 times a week or as needed. Curly and coarse hair tends to be drier because the natural oils from the scalp do not travel down the hair shaft as easily. Regular oiling helps manage frizz and maintain moisture.
5. For Hair growth: Frequency? 2–3 times a week. Massaging oil into your scalp regularly stimulates blood circulation, which can promote hair growth by nourishing the hair follicles.
Which oils are good for hair health? To enhance hair health, texture, appearance and to protect hair from damaging following five oils are highly recommended.
How to apply hair oil?
You can adjust the frequency based on how your hair reacts, but generally, oiling a few times a week can help maintain healthy, strong, and nourished hair.
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Beets or beetroot is a nutritious vegetable with several health benefits. It provides vitamin C, folate, dietary fiber to promote bowel movements and it is recommended for heart, brain, blood, and eye health. There are many ways to include beets in our diet. During winter one can prepare hot rasam and drink like soup before a meal.
Try this simple beetroot rasam recipe at home.
Ingredients:
Preparation:
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Flaxseed are considered a healthy fat due to its high content of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is a plant-based omega-3.
How does Flaxseed benefit our health?
Ways to use Flaxseed in diet: Sprinkle flaxseeds over salads for a nutty flavor and a boost of omega-3 fatty acids. Adding flaxseeds in smoothies gives an extra nutritional punch without altering the taste. You can also mix it into yogurt or oatmeal for a creamy texture and added nutrition. Use flaxseed oil in homemade dips or spreads, like hummus, for a healthier fat option. You can also incorporate it into baking recipes by replacing a portion of the oil or fat, enhancing the nutritional profile of muffins, pancakes, or energy bars. You can make flaxseed chutney powder and mix with rice, have with roti.
Note: Linseed oil is also derived from same plant as flaxseed oil. Both oils come from the flaxseed, but “linseed oil” is used in industrial contexts, while “flaxseed oil” is more often used in culinary and health-related contexts.
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Contains medium-chain triglycerides (MCTs), which are easier for the body to digest and may provide a quick source of energy. It also has lauric acid, known for its antimicrobial properties.
How does Coconut oil benefit our health?
How to incorporate coconut oil in diet? Coconut oil is excellent for cooking at high temperatures, such as sautéing or frying, due to its high smoke point. You can use it for deep frying, for seasoning, in curry preparation (as in Indian cooking recipes) etc. You can use it as a replacement for butter or other oils in baking recipes, adding a subtle coconut flavor to cakes, cookies, and muffins. It works well in smoothies, providing a creamy texture and a boost of healthy fats without overpowering the flavor. Drizzle it over popcorn or use it to make popcorn on the stovetop for a delicious, tropical twist. Additionally, you can incorporate coconut oil into curries and soups for added richness and flavor.
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Nuts and Seeds: Like Almonds, Walnuts, Chia Seeds – These provide a combination of omega-3 and omega-6 fatty acids. Walnuts are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3, while almonds are high in monounsaturated fats.
Nuts and Seeds (e.g., Almonds, Walnuts, Chia Seeds)
Ways to incorporate nuts and seeds: Nuts and seeds can be sprinkled on top of salads or yogurt to add a crunchy texture and boost nutrition. They are great for snacking on their own or mixed with dried fruits in a trail mix for a healthy, on-the-go option. Blend them into smoothies to add healthy fats, protein, and fiber without altering the taste too much. Use ground nuts and seeds like flaxseed or chia in baking recipes or as a topping for oatmeal. You can also make nut butter from almonds or peanuts for spreading on toast or using in sauces and smoothies.
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Extra virgin olive oil is packed with antioxidants and monounsaturated fats. It has strong anti-inflammatory properties and is a key component of the Mediterranean diet, which supports heart health.
How does Olive oil benefit our health?
1. Heart health: Olive oil is rich in oleic acid, a monounsaturated fat that helps lower LDL (bad) cholesterol and increases HDL (good) cholesterol, reducing the risk of heart disease. Regular consumption of olive oil has been linked to lower blood pressure.
2. Anti-inflammatory: Extra virgin olive oil contains compounds like oleocanthal, which have anti-inflammatory properties like ibuprofen, reducing inflammation and lowering the risk of chronic diseases like arthritis and cardiovascular conditions.
3. Rich in antioxidants: Olive oil is packed with antioxidants, especially polyphenols, which protect the body from oxidative stress, reducing the risk of cancer, neurodegenerative diseases, and premature aging.
4. Supports brain health: The healthy fats and polyphenols in olive oil are linked to improved brain function, memory, and a lower risk of cognitive decline, including Alzheimer’s disease.
5. Weight management: Olive oil promotes satiety due to its healthy fat content, helping to control appetite and manage weight. While calorie-dense, its high nutritional value makes it a better choice compared to less healthy fats.
6. Blood sugar regulation: Olive oil can improve insulin sensitivity, making it beneficial for people with type 2 diabetes by helping control blood sugar levels.
7. Skin and hair health: Olive oil nourishes and hydrates the skin, helping to treat dry skin, and is used in hair care to improve scalp health and promote shiny, healthy hair.
How to use olive oil? Olive oil is a versatile cooking oil that can be used in many ways. Drizzle it over salads as a dressing or mix it with vinegar for a simple vinaigrette. It is ideal for sautéing vegetables or meats because of its moderate smoke point. Use it as a dip for bread, combining it with balsamic vinegar and herbs for extra flavor. Roast vegetables with olive oil for a healthy, crispy texture. You can also use it in baking as a substitute for butter or other oils in cakes and breads.
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Loaded with heart-healthy monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation. Avocados also provide fiber and potassium.
How does Avocado benefit our health?
Ways to use avocado:
1. Avocado toast: Mash a ripe avocado with a pinch of salt, pepper, and lemon juice, then spread it over whole-grain toast. You can top it with extras like sliced tomatoes, or sprinkle with red pepper flakes.
2. In smoothies: Add 1/4 to 1/2 of a ripe avocado to your smoothie for a creamy texture. Pair it with fruits like banana, spinach, and berries, and blend with almond milk or yogurt.
3. Guacamole: Mash avocado and mix it with diced onions, tomatoes, cilantro, lime juice, and a pinch of salt. Serve with whole-grain chips or use as a topping for tacos, salads, or sandwiches.
4. In salads: Slice or dice avocado and add it to your salad. It pairs well with greens, tomatoes, cucumbers, and even fruits like mango. Drizzle with olive oil or balsamic vinegar.
5. Avocados as substitute: can be used as substitute for butter and mayonnaise. It can be added to dessert.
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