We all want the lustrous springy hair that we see in television hair commercials. Don’t we? While there are an endless number of hair products in the market making various promises, there is one crucial factor that we tend to forget. A diet for healthy hair!
Food!
Hair, just like your skin, is a sign of your health. Cells that make up each strand of your hair require a constant supply of critical nutrients. Eating the proper nutrients in the right quantities can supply your hair with all that it needs to remain healthy, strong and manageable.
Essential nutrients to include in your diet for healthy hair growth, according to dermatologists.
Taking care of your body can reflect greatly on your skin and hair. Everything you eat creates an impact that may not be immediate but can be a saving factor with time. Today let’s look at the nourishing food you can add to your diet to reduce hair fall naturally.
1. Protein-Rich Foods
What To Eat:
Lentils, quinoa, almonds, broccoli, walnuts, avocado, dal, nuts, milk, oilseeds, etc.
What it Does:
Your hair is made of protein; therefore, including protein in your diet is crucial for making your hair strong and healthy. A lack of protein can make your hair dry, brittle and weak. Protein deficient diets can result in poor hair growth and sometimes hair loss.
2. Iron-Rich Foods
What To Eat:
Dark green leafy vegetables, legumes, potato, kidney beans, dates, cereals, ragi, apricot and other dried fruits etc.
What it Does:
Iron is an essential mineral for your hair. A lack of iron is the leading cause of hair fall. When iron levels in your blood drop, it disrupts the nutrient supply to your hair follicle, affects your hair growth and results in hair fall.
3. Vitamin C Rich Fruits
What To Eat:
Citrus fruits like lemon, orange, pineapple, strawberries, kiwi, papaya, sweet potato, broccoli, blueberries, etc.
What it Does:
Vitamin C aids in the absorption of iron which is vital for hair growth. Vitamin C also aids with the body’s production of collagen. And collagen strengthens the capillaries that supply nutrients to your hair strands.
4. Omega-3 Fatty Acids
What To Eat:
Flaxseeds, pumpkin seeds, avocado, chia seeds, eggs, cauliflower, soya beans, walnuts, olive oil, kidney beans, fish oil etc.
What it Does:
Omega-3 fatty acids are essential fats that your body cannot make by itself. Because of this, it must be obtained through our diet. Omega-3 provides the oils that keep your scalp and hair hydrated.
5. Vitamin A Rich Foods
What To Eat:
Carrots, spinach, broccoli, sweet potato, papaya, mango, pumpkin, etc.
What it Does:
Vitamin A is needed by the body to make sebum which acts as a natural conditioner for a healthy scalp. Without an adequate amount of sebum, you may experience a dry and itchy scalp and hair.
6. Zinc and Selenium-Rich Foods
What To Eat:
Flax seeds, pumpkin seeds, egg yolk, peas, potatoes, brown rice, seafood like prawns, tuna and crab.
What it Does:
These minerals are crucial for your scalp protection. Lack of zinc and selenium can lead to hair loss and a dry, flaky scalp.
7. Vitamin E Rich Foods
What To Eat:
Sunflower seeds, almonds, spinach, avocados, kiwifruit, olive oil, wheat germ oil, broccoli and nuts.
What it Does:
Vitamin E protects your hair from sun damage. Prolonged sun exposure can cause dryness, discolouration of the hair, split ends, frizz and brittle hair. It is, therefore, quite essential to protect your hair from the sun as much as you can.
8. Biotin Rich Foods
What To Eat:
Eggs, almonds, cauliflower, cheeses, mushrooms, sweet potato, spinach, egg yolk and soy flour.
What it Does:
Biotin or vitamin H converts nutrients into energy. It also helps and enhances your body’s keratin. We mainly get biotin from the food that we eat. A lack of biotin can cause brittle hair, a red scaly rash and even hair loss.
Disclaimer
The natural remedies mentioned in the blog are the widely popular ones. It is in no way a substitute for medical advice, treatment or diagnosis. Avoid following these if you have sensitivities or are prone to allergies.
Before trying any natural remedy, always make sure that you are not allergic to any particular ingredient. In case of an emergency or reaction, immediately connect with a doctor who can offer the proper treatment.
The silver lining
Every doctor will always want you to take proper care of your body to see results on the outside. By eating the right food, you can target particular hair issues and help solve them from the inside out.
FAQ’s
- When should I see a doctor?
When it comes to your hair, you should visit a dermatologist if you face scalp issues, chronic hair fall, dandruff, skin diseases or any other problems that you can’t solve by yourself.
- Is eating well the best solution to hair fall?
Eating well can significantly improve the health of your body, skin and hair. But if this doesn’t help, then you should visit a doctor for further evaluation and treatment.
Get Hair Care Routine and Diet Plan from Expert Dermatologist at the comfort of your home
