No matter what we do, hair fall comes back and makes our hair stand on end. And we get back to the routine of daily oiling and medicines. Have you ever wondered why your hair falls out in the first place? There can be many reasons behind this – stress, metabolic disorders, pollution and the list goes on, and it also includes poor diet. But all this can be corrected with a good diet, even if your diet is not the primary cause of hair loss.
Does diet affect hair loss?
According to a study published in the National Library of Medicine, nutritional deficiencies can affect both hair structure and hair growth. hair follicles are metabolically active in the body, and hair growth Can be affected by calorie and protein malnutrition as well as micronutrient deficiencies. Sudden weight loss or lack of protein and other nutrients often leads to hair loss.
How can you stop hair fall?
Apart from taking care of healthy hair, having a good diet also helps a lot. Your hair follicles need all the nutrition they need to stay strong, and they get it all from the nutrient-rich foods you eat.
So, which foods are good for hair?
A healthy diet is a broad term. Any food with good amount of nutrients is good for our health. So, in the vast sea of food items, which one should we choose to stop hair fall? Dietician Sheenam K Malhotra is here to help us narrow down the top nutrients our hair needs and the foods that provide them. In an Instagram post, she shared the essential foods in our diet to prevent hair fall.
Read also: Protect Your Hair: The Ultimate Hair Care Guide
Here are 5 top nutrients and food sources to combat hair loss:
1. Protein:
We’re sure you already know that protein is the most important nutrient for hair health. “Since hair is made of protein, it is important to make sure you have enough protein in your diet to make hair strong and healthy,” says dietitian Sheenam K. Malhotra. One of the major reasons for hair fall is low protein intake. So, start consuming protein-rich foods like chicken, turkey, fish, dairy products and eggs as well as vegetarian sources like legumes and nuts.
2. Iron :
When it comes to minerals, iron is most needed by the hair follicles. The dietician explains, “Iron deficiency disrupts the supply of nutrients to the follicle, affects the hair growth cycle and can result in hair loss.” You can improve your iron intake with animal products such as red meat, chicken and fish. Vegetarian foods such as lentils and leafy green vegetables such as broccoli, kale and salad greens are also good sources of iron.
3. Vitamin C:
did you know Vitamin C helps in the absorption of iron by the body. That’s why it’s a good idea to eat a balanced diet of vitamin C- and iron-rich foods together to improve hair health. Vitamin C is also a great antioxidant and boosts the production of collagen which strengthens the capillaries that supply hair. Blueberries, broccoli, guava, kiwi fruit, oranges, papaya, strawberries and sweet potatoes are some of the vitamin C rich foods that you can include in your diet.
4. Omega-3:
Our hair needs healthy fats like omega-3 fatty acids but sadly our body cannot make them on its own. So, we have to depend on the food items which contain these. Omega-3 provides natural oils to the scalp and keeps the hair hydrated. Oily fish, cod liver oil, avocados, seeds, and nuts are some common Omega 3 rich foods.
5. Zinc and Selenium:
Along with iron, zinc and selenium are other minerals that can help control hair fall. Fortified cereals, whole grains, legumes and eggs can provide you with a good amount of this mineral.
Just eat well and let your hair down.