Hair loss is not just caused due to external factors like dandruff, scalp infection or sun exposure. It is also a result of an improper and unhealthy diet. When an individual deprive his/her body of essential nutrients, many of which are needed for healthy hair growth, then he/she is likely to suffer from hair fall. If the hair loss is left untreated and nothing is done about the condition for a prolonged time, then you are likely to face baldness. In order to control this situation, the best method is to feed your locks with a healthy diet, high on the nutrition scale. Here’s what your hair needs to remain healthy.
Iron is an important mineral for hair and lack of iron (anemia) is one of the major causes of hair loss in many women. Iron is essential especially for women as they lose out blood and iron during their menstrual cycle. Even pregnant and lactating women need a high dose of iron as it helps produce hemoglobin. A lack of iron can weaken your hair right from the roots which will cause them to break very soon.
The hair follicle and root are fed by a nutrient rich blood supply. When iron levels fall to a certain point, you may experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth and may result in hair loss. Apart from red meat, chicken and fish, you can also opt for lentils, spinach and green leafy vegetables to improve the iron levels in the body.
Collagen production is important to hold the hair tissues in place and vitamin C helps the needful. A lack of this can lead to hair fall, frequent split ends and brittle hair.
Vitamin C also aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. The best sources are fruits like oranges, blueberries, lemons, broccoli, watermelon, kiwi fruits, strawberries and tomatoes
A very important nutrient which acts as the building block of every tissue in the body including the hair and scalp, is protein that is highly essential for us. As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein, your hair is likely to become brittle, dry and weak. People who are low on protein are likely to shed hair
You can get the required proteins from foods like beans, nuts, grains, cheese, fish, eggs and chicken.
Omega-3 fatty acids are important fats that our body can not make itself, and therefore must be obtained through the food we consume. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated.
Opt for oily fish such as salmon, sardines, trout, herring and mackerel and plant sources including pumpkin seeds, walnuts and avocado.
Many essential nutrients are required in order to protect and enrich your scalp notably zinc. A lack of zinc can lead to hair loss and a dry, flaky scalp. Our scalp contains oil glands which needs to stay hydrated adequately to produce enough oil and the lack of which can lead to a dry scalp, dandruff eventually hair loss. Fortified cereals, nuts and wholegrain are a good source of zinc along with oysters, beef and eggs.
Just like our skin, the sun can damage our hair as well so ensure you eat vitamin E rich foods to provide protection to your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as egg yolk, soy flour, wholegrain, liver and yeast in your diet.