Excessive hair fall has become a major concern for people of all ages, often causing worry and affecting self-esteem.
According to the International Society of Hair Restoration Surgery, around 35 million men and 21 million women in the US suffer hair loss.
Globally, by age 35, 40% of men suffer from hair loss, and this number jumps to 70% for age 80. In women’s case, 40% suffer hair loss by age 40 and 80% by age 60.
For some people, enviable long hair just happens, but for the rest of us, no matter how many hair products, shampoos, and conditioners we use, our hair keeps falling off. Whether that can be due to the way we are leading our life nowadays.
Some lifestyle habits that may contribute to hair loss include drinking, smoking, eating fast foods, regularly using hair styling products, and treating hair with chemical products.
Worry not! Here are some practical and easy diet tips known to keep your hair healthy and prevent hair fall. Read on to unravel the diet secrets to luscious, thick tresses.
10 Nutrient-Rich Foods to Prevent Hair Fall
Hair is made up of a protein called keratin. Therefore, eating foods rich in protein, in addition to other nutrients, can promote hair growth.
Fish like salmon, mackerel, tuna, and sardine are a great source of protein, selenium, vitamins D3 and B, and nutrients that promote strong and healthy hair. They are also very rich in omega-3 fatty acids that offer a natural oil source to your body and scalp.
Spinach is the best option in veggies for hair regrowth. It is rich in iron, and iron helps prevent hair brittleness and breakage. Spinach is high in sebum, which acts as a natural source of oil for hair. It is also abundant in omega-3 acids, potassium, magnesium, calcium, and iron. All these keep hair lustrous, healthy, and shiny.
Eggs are an excellent food for healthy hair growth. They are rich in essential nutrients such as zinc, sulfur, iron, selenium, proteins, Vitamin B12, and Omega 6 fatty acids, collectively promoting hair growth. Eggs also contain biotin, which is essential to produce keratin.
Vitamin A acts as a natural conditioner for hair and prevents drying of scalp, hair brittleness, and regressing of hair follicles. Carrots are packed with beta-carotene, which converts into Vitamin A when ingested. Other fruits rich in Vitamin A are pumpkin, mangoes, sweet potatoes, yam, and apricots.
Berries, including strawberries, raspberries, and blueberries, are rich in Vitamin C, which has strong antioxidant properties. Antioxidants prevent damage of hair follicles due to free radicals present in the body. Vitamin C also aids collagen production, a protein that improves hair strength and prevents brittleness and breakage. Berries also improve blood circulation to the scalp and the hair follicles, helping healthy hair growth.
Arachidonic Acid (AA), a polyunsaturated omega-6 fatty acid, can boost hair growth, making it thick and healthy. A 1-cup serving of roasted chicken contains 154 mg of AA. Moreover, chicken is also rich in high-quality protein.
7) Nuts and Seeds
Almonds, walnuts, hazelnuts, cashew nuts, sunflower seeds, flax seeds, and pumpkin seeds are abundant in Omega-3 fatty acids, which improve hair growth and density.
Walnuts are also high in biotin, Vitamins B1, B6, and B9, Vitamin E, proteins, and magnesium, strengthening hair follicles and nourishing the scalp. Sunflower seeds are also abundant in vitamin B5, which improves blood flow to the scalp and hair growth.
Prunes are rich in iron and help prevent hair dryness, thinning, stiffness, and discoloration. This, in turn, prevents hair fall and improves hair growth.
Yogurt is considered one of the best diets for treating hair issues. Whether applied externally or consumed internally, yogurt is beneficial for your hair. It contains Vitamin B5, calcium, selenium, and iodine, which help hair growth.
Beans are abundant in protein, which is essential for hair growth. It also contains zinc, which helps damaged hair repair. Beans also provide many other hair-healthy nutrients, including iron, biotin, and folate.
The food you consume can have a significant effect on your hair health. Deficiency of hair-healthy nutrients including protein, iron, biotin, zinc, vitamins A, B, C, D, and E, and essential fatty acids may hinder hair growth or even lead to hair fall.
Try including some of the above foods in your daily diet to treat hair loss and promote the rate of hair growth.
Want to monitor your food intake? Download Fitbase App.Download on Google Play Download on iOS App Store
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