Worried about hair loss? Many hair loss sufferers are frustrated and troubled by thinning hair and the inability to style their hair as they would like. The causes of hair loss are many such as genetics, age, hormones, toxicity, medications, stress, dandruff etc., but did you know a poor diet is also one of the leading causes of hair loss?
Like any other part of the body, hair needs a variety of nutrients to grow and be healthy. Certain nutritional factors have been related to hair loss. Here’s what you should eat to help prevent hair loss.
Foods rich in Vitamin A
Sufficient intake of Vitamin A promotes the growth of healthy cells and tissues, including hair and scalp. Lack of Vitamin A causes dry hair, hair loss and thinning hair. Vitamin A rich foods provide excellent nutrition for the scalp, helping hair grow and making it shiny.
Foods rich in Vitamin A are carrots, sweet potatoes, dark green leafy vegetables, eggs, fortified milk etc. (Read more about benefits of Vitamin A).
Foods rich in Vitamin C
Vitamin C is necessary to produce collagen that holds the hair tissues together in place, which in turn supports hair follicles and keeps blood vessels in the scalp healthy. Lack of Vitamin C can cause split ends, brittle hair and hair fall.
The best sources of Vitamin C are oranges, berries, melons, tomatoes, dark green leafy vegetables etc. (Read more about benefits of Vitamin C).
Foods rich in B Vitamins
A sufficient intake of the B vitamins is necessary for healthy hair. Vitamin B6, Vitamin B12, and Folic Acid are essential to the formation of hemoglobin, which carries oxygen from the lungs to tissues in the body, including the scalp and hair follicles. Healthy and strong hair relies on a constant supply of blood and oxygen. A deficiency of these B vitamins can lead to increased hair loss, damaged and greying hair, and slow re-growth.
Best sources of vitamin B6 and B12 are protein-rich foods like meat, chicken, fish, eggs, chickpea, soybeans etc. Folic acid sources are dark green leafy vegetables, oranges, avocado, beets, broccoli, wheat germ etc.
Foods high in Zinc
Zinc plays a significant role in the production of new cells, including hair cells. It boosts tissue growth and repair that aids keep your scalp and hair healthy. Moreover, zinc helps maintain production of oil secreting glands on the scalp that helps your hair grow. A deficiency of zinc can lead to a dry scalp, dandruff and eventually hair loss.
Good sources of zinc are nuts, whole grains, lentils, meat, seafood etc.
Foods high in Iron
Iron carries oxygen to hair, and the deficiency of iron can cause hair follicles to starve of oxygen. Iron helps the hair follicles to grow, and its deficiency can weaken the hair right from the roots, which will cause them to break easily.
To prevent your hair fall, consume foods that are loaded with iron such as beans, lentils, spinach, soybeans, dal, whole grains, red meat, eggs etc.
Protein rich foods
Protein is an essential nutrient that acts as the building block of every tissue in our body, including the hair and scalp. A diet that is too low in protein may lead to slow hair growth or hair loss. Protein helps in the production of new hair to replace the hair that has shed. Its deficiency can cause thinning of hair, dry and brittle hair, and hair loss.
Get your protein from foods such as beans, lentils, nuts, milk, soy products, cheese, fish, chicken, eggs etc.
Beautiful hair is healthy hair, so include these foods in your healthy diet to prevent hair loss. Your food makes your tresses stronger from within. Instead of depending on just shampoos and medications, get an adequate dose of these essential nutrients from the foods you eat.
Eat right and help control hair loss!