Hair fall is a common concern for many individuals, and it can be caused by various factors, such as genetics, hormonal changes, stress, and nutritional deficiencies. While we can't control all the reasons behind hair fall, we can certainly take steps to nourish and fortify our hair from within. By incorporating essential nutrients into our diet, we can promote healthier, and stronger hair.
Biotin For Hair Growth Vitamin
“Biotin, also known as vitamin B7, is often referred to as the "hair growth vitamin" for good reason. This essential nutrient plays a vital role in promoting hair growth and overall scalp health. Biotin helps strengthen hair follicles, reduce hair breakage, and improve hair elasticity,”said Dr SK Gupta, Dermatologist, Darbhanga, Bihar.
Adding biotin-rich foods to your diet, such as eggs, nuts, seeds, and sweet potatoes, can contribute to healthier and thicker hair over time.
Iron For Boosting Oxygen Supply to Hair Follicles
Iron deficiency is a common cause of hair fall, as iron is essential for carrying oxygen to the hair follicles. When the hair follicles receive an adequate oxygen supply, they function optimally, promoting hair growth and preventing excessive shedding. Incorporate iron-rich foods like lean meats, beans, lentils, spinach, and fortified cereals to ensure your hair follicles receive the nourishment they need.
Also read: Healthy Hair: DIY Ways To Use Hibiscus For Hair
Omega-3 Fatty Acids For Nourishing from the Inside Out
According to a study conducted by International Journal of Molecular Sciences, omega-3 fatty acids are well-known for their numerous health benefits, and they play a crucial role in maintaining healthy hair as well.
These essential fats nourish the scalp, reduce inflammation, and support hair follicles, thus helping to reduce hair fall. Fatty fish like salmon and mackerel, chia seeds, flaxseeds, and walnuts are excellent sources of omega-3 fatty acids to include in your diet.
Vitamin C For Collagen Production for Stronger Hair
Vitamin C is not only essential for boosting the immune system but also for supporting hair health. It aids in the production of collagen, a protein that strengthens hair strands, making them less prone to breakage.
As per International Journal of Trichology, vitamin C is a potent antioxidant that protects hair follicles from damage caused by free radicals. Enjoy citrus fruits, strawberries, kiwi, and bell peppers to up your vitamin C intake.
Zinc - Aiding Hair Growth and Repair
Zinc is a trace mineral that is essential for hair growth and repair. It helps maintain the oil-secreting glands around hair follicles, which keep the scalp moisturised and prevent dandruff and dryness. Zinc also plays a role in maintaining hormone levels that influence hair growth. Foods rich in zinc include oysters, beef, pumpkin seeds, and lentils.
Protein - Building Blocks of Hair
Protein is the building block of hair, and a deficiency can lead to weak and brittle hair, causing it to fall out prematurely. Including an adequate amount of protein in your diet is crucial for maintaining healthy hair. Lean meats, eggs, dairy products, legumes, and quinoa are excellent sources of protein to support your hair health.
While there is no one-size-fits-all solution to combat hair fall, nourishing your hair from within with essential nutrients can make a noticeable difference. Remember that hair health is a reflection of overall well-being, so maintaining a balanced diet rich in vitamins, minerals, and protein is essential.
Also read: Polycystic Ovary Syndrome: Its Intricate Connection With Hairloss
Along with a nutritious diet, practice stress management techniques, and avoid excessive heat and chemical treatments to promote the longevity and vibrancy of your hair. Embrace these essential nutrients as your allies in the battle against hair fall, and watch your tresses transform into a crowning glory of strength and vitality.
