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Does the broken hair on your comb make you cry? Are you losing countless hair strands daily? Worry not, read this article to know the top hair nutrients and their food sources to stop hair fall immediately.
We all are hair-obsessed. A good hair day and we feel on top of this world. A bad hair day and life feels miserable. Sometimes, out of the blue, nightmarish amounts of hair fall out. And when that happens, the stress of hair fall makes the hair fall even more! So, the very first step in stopping hair loss is to manage stress. The second step is to identify the root cause of your hair problems. Is it diet, hormonal issues, wrong hair products, hair treatments, or nutritional deficiencies? You must do a thorough analysis of the root cause. And most of the time, the main reason for hair fall is poor diet, improper lifestyle, and nutritional deficiencies.
And hence, it’s very important to address the deficiencies that cause hair problems.
So, let’s first see the
Nutrients you must include in your diet for naturally healthy hair
Our hair is more than 90 percent of proteins, namely Keratin. It is very crucial for hair growth and hair regeneration. Hence, if your diet is low in protein, then you are bound to have fragile hair. Adequate high-quality proteins in diet are very essential for healthy hair. Hence, we must include this macronutrient in our meals daily to boost hair growth and prevent hair fall. To know how much proteins you should eat daily, read our article-https://nutrizest.in/how-much-protein-do-we-need-on-a-daily-basis/
Food Sources: Chicken, eggs, fish, lean meat, legumes, pulses, paneer, lentils, peas, broccoli, quinoa, wild rice
Silica is an important trace mineral required for skeleton development, production of collagen, and strengthening hair. Did you know, silica deficiency can cause baldness and hair thinning? Oops! Ergo, if you do not want your nightmare of baldness to become a reality, don’t forget this nutrient.
Food Sources: Potato, cucumber, barley, wheat, millet, beans, asparagus, red and green pepper, strawberries, organically grown vegetables
3. B Vitamins
Want healthy-looking shiny black or brown hair? Then you must watch your Vitamin B intake. Sufficient research has proved that adequate intake of B vitamins, namely Pyridoxine (B6), Riboflavin (B2), Folate (B9), Biotin (B7), Pantothenic acid (B5), and Niacin (B3) are absolutely essential for healthy, strong and long hair. Both pantothenic acid and biotin prevent graying of hair.
Food Sources: Brown rice, barley, millet, poultry, fish, beans, lentils, spinach, broccoli, dairy products, wheat germ, lettuce
Iron is an important micronutrient for hair because it provides oxygen to our beautiful tresses. Women, mostly are at risk of developing iron deficiency. Hence, you must regularly check your hemoglobin levels if you want to stop hair fall. Excess iron in the body causes toxicity hence make sure you check your hemoglobin levels before increasing your iron intake.
Food Sources: Dry fruits, lean meat, liver, egg yolk, fish, poultry, green leafy vegetables, whole grains
Do you know what this mineral is called? It is often referred to as the ‘Beauty Mineral’ because of its anti-inflammatory, complexion-enhancing, and hair growth boosting properties. It is present in all body cells, more specifically in skin, hair & nails. Its deficiency results in hair loss, dry skin, and brittle nails. So, if you want to enhance your beauty, include this ‘Beauty Mineral’ in your diet.
Food Sources: Fish, meat, eggs, milk, legumes, garlic, onions, cabbage, lettuce, brussels sprouts
Zinc is an essential trace mineral that ensures optimum functioning of the body. It helps in hair growth by playing an important role in hair cells production. It also helps in giving a healthy shine to our hair.
Food Sources: Black sesame seeds, chia seeds, garlic, pumpkin seeds, legumes, shellfish, nuts, whole grains, milk, cheese, eggs
7. Vitamin C, Vitamin E, and Vitamin A
Vitamin A & C help in the synthesis of hair follicles. If you have dry, dull, and brittle hair, then include Vitamin E in your diet. All three Vitamins, A, C & E, help in keeping the scalp in its most healthy state. That means no more dandruff issues.
Food Sources: Vitamin C-Citrus fruits, broccoli, brussels sprouts, red and green peppers, spinach, cabbage, sweet potato, guava, black currant, curry leaves, lettuce, amla
Vitamin E-Vegetable oil, sunflower seed, spinach, broccoli, almond, peanut, hazelnut, wheat germ, curry leaves
Vitamin A-Spinach, carrot, apricot, sweet potato, oily fish, eggs, cheese, red pepper, papaya, curry leaves, lettuce
8. Omega-3 Fatty acids
A scientific study found out that supplementing omega 3 & omega 6 for 6 months improved hair density and reduced hair loss. The anti-inflammatory properties of omega-3 help in preventing hair fall, dry scalp, and boosting hair growth.
Food Sources: Walnuts, chia seed, flaxseed, fish, canola oil, soyabean oil
All the above nutrients help to stop hair fall and get strong, long, and shiny hair. But how can you include them in your diet? Check out the 10 top superfoods below that will give you all these goodies.
10 Superfoods to stop hair fall and promote hair growth
Spinach is a rich source of hair growth-boosting vitamins like Vitamin B, C, E and minerals like calcium, potassium, iron. The B & C Vitamins present in spinach prevents greying of hair. So, to have Rapunzel-like tresses, consume spinach at least thrice a week. What more, your immune system will also thank you!
This fatty fish is one of the most healthy foods on this planet. It is rich in omega 3 fatty acids, vitamins, minerals, and proteins which promote hair growth and enhance the quality of hair. Eating Salmon twice a week will give you envy-worthy locks.
Include chia seeds, pumpkin seeds, sunflower seeds, and flaxseeds in your diet every day for strong and healthy hair. They are a rich source of essential vitamins, minerals, fiber, and good fats. Just a teaspoon of seeds daily will not only make your hair strong but also greatly improve your digestion, brain health, reduce inflammation, delay aging, and prevent heart diseases. You can eat a teaspoon of these seeds mixed together as a snack or as toppings on oatmeal or upma for the extra crunch.
Eggs are the best source of high-quality proteins. In addition to proteins, they also provide essential vitamins and minerals. If you want to stop hair fall immediately, then eggs should form an integral part of your diet. Consume eggs at least thrice a week if you want hair like a lion’s mane.
5. Wheat germ:
Don’t be alarmed by its name and think that we are asking you to eat germs. Wheat germ is the healthiest part of wheat and mind you a powerhouse of nutrients. It contains essential vitamins, minerals, antioxidants, and fiber. It helps in nourishing, moisturizing and conditioning hair. By eating wheat germ regularly, you will say bye-bye to dandruff and dry scalp issues. Include a teaspoon of this superfood as a cereal topping to get strong, nourished, long, and radiant hair.
Your hair growth diet must contain beans. Beans are superfoods containing essential nutrients like proteins, biotin, vitamins, and minerals. If you have brittle hair, you must eat a cup of boiled beans daily. Try a different type of bean every day, one day you can eat kidney beans, next day chickpeas, then black beans, and so on.
Lettuce is every salad lover’s delight. If you are one, you will be happy to learn that it is a great source of hair growth- promoting vitamins and minerals. And if you are not a salad lover, well, what are you waiting for? Start eating lettuce from today. It will help in strengthening the hair from its roots and improve hair texture. Just make sure you always buy the organic variety.
Amla is loaded with hair growth-boosting nutrients. The high Vitamin C content helps to keep the scalp healthy, fight off dandruff issues and give shiny hair. Have one-fourth cup of Amla juice diluted in a glass of water first thing in the morning. Regular consumption shall make your hair strong, boost hair volume and prevent premature greying of hair.
This superfood is a rich source of proteins, Vitamin C, and Vitamin B. Consume one portion of it every day for improving the quality of your hair, stop hair fall and impart a healthy shine to your hair. Regular eating of broccoli will surely land tons of compliments for your hair.
10. Curry Leaves
Did you know that curry leaves can prevent premature greying of hair? Curry leaves contain antioxidants, fiber, vitamins, and minerals that help in purifying the blood, boost oxygen supply and stimulate hair growth. Add these nutrient-rich curry leaves to your diet daily and forget your hair woes.
Getting beautiful and strong hair is not so difficult but it does need an effort to improve diet and lifestyle. Your hair is what you eat. Restrict processed foods, bakery products and replace them with these healthy superfoods. Within 6 months of following a hair-healthy diet, you will be flaunting the crown on your head.
(Disclaimer: The information on this site is not intended to replace proper medical care. Never disregard professional medical advice or delay in seeking medical treatment due to information contained on this website. Always seek the advice of a trained health professional with any questions you may have regarding a medical condition. Proper medical attention should always be sought for specific ailments. )