Hair fall is the most common problem we are facing these days. It can affect both men and women personality. There are various reason behind the hair fall including, hormonal imbalances, an under-active thyroid gland, nutritional deficiencies and insufficient blood circulation in the scalp, air pollution, certain medical conditions or medicines, scalp infection and aging. However, if you start losing more than normal hair loss, then it’s time to pay attention to yourself and so that you can prevent the excess fall. There are several dietary stuff that control the loss and also help the growth of new hair follicles.
Diet for Healthy Hair Growth
Biotin- Biotin is the water-soluble vitamin. Keratin is a basic protein that makes up your hair, skin, and nails and biotin improves the body’s keratin level. It is responsible for growth and increases the volume of hair. Biotin nourishes the follicles and prevents them from brittle or dullness. The deficiency of biotin leads to discoloration or thinning of hairs. So include ample amount of biotin in the diet egg, it is the best source for Biotin. Whole grains like Ragi, Oats, bajra, jawar are also good source of biotin.
Omega-3 Fatty Acids- The omega-3 fatty acid boosts the hydration for your hair and scalp. This nutrient is also present in the cells that line the scalp so it’s important to add this healthy fat to your diet. So add nuts like walnuts, almonds, soya bean, fish, avocados and healthy seeds such as pumpkin seeds and flax seeds in your diet.
Protein- The most important component for strong healthy hair is protein. It is majorly made up of a protein called amino acid so consuming an adequate amount of protein on daily basis. So Eat the right proteins and keep your hair strong. So have enough amounts of legumes, pulses, Chicken, fish, Eggs and Dairy products etc in your diet.
Iron – Iron ensures your hair remain healthy by providing it with oxygen. Lower levels of iron can result in anemia which is a major cause of loss. The hair follicle and root are fed by a nutrient-rich blood supply with the help of iron because iron supplies the nutrient to the cells. Source of iron- Red meat, spinach, Beetroot, Apples, Broccoli, Bengal gram ( Besan) and legumes.
Vitamin A- The hair contains the rapid growing tissues in the body and vitamin A is required for the growth of every cell. Vitamin A acts as an antioxidant which is responsible for safeguard for your hair follicles against damage caused by free radicals and other factors. The good source of vitamin- A are Carrots, Sweet potato, Spinach, broccoli, cheese, mango, beetroot etc.
Vitamin E- Vitamin E is an essential nutrient when it comes to skin and hair care. It helps in building and repairing tissue and also protects the hair from sun damage and environmental pollution. Nuts are the best source of vitamin E so include Almonds, Walnuts, pistachio and any other nuts in your diet. Olive oil, Avocado, sunflower oil, flaxseed oil are also good options for Vitamin E.
Vitamin C- Iron and Vitamin C are two nutrients which are best when taken in combination with each other. Eating food rich in Vitamin C will allow the absorption of iron in the body. So include Amla, strawberries, oranges, tomatoes, guava, lemon, green leafy vegetables etc in your diet.
Yogurt- Benefits of yogurt are that it is the best medicine for treating your hair issues. Being rich in Vitamin B5 and calcium, it helps take care of your hair. Other dairy products like low skimmed milk, cottage cheese, and low-fat cheese along with yogurt help improve the health of hair follicles. Yogurt, whether applied externally or consumed internally, is beneficial for your scalp.