The Haircare Diet: Your Guide to a Hair-Healthy Diet
If you lose strands of hair every day, remain calm. That is only a natural process for all humans. Hairfall is not alarming so long as you lose 25-100 strands a day. However, if you start losing more than that, then these are signs that you must sit up and check for reasons why so much hair is falling off. We provide you with hope in the form of this article which is a must-read if you are losing way too much hair.
Factors on Which Hair Growth Depend
There are many factors that provide for optimum hair health. If you are losing hair at an alarming rate, then you should check for factors like age, genetics, overall health, medications, environmental exposure and diet. Though not all are in your control, yet there are certain factors like diet, medications and overall health that you could check out for.
Nutrients To Be Included in Your Diet
If your diet lacks any one of the nutrients mentioned below, then you are bound to experience tremendous hairfall. Make sure you include these nutrients in your diet every day:
- Vitamins B12 and D
- Biotin
- Riboflavin
- Iron
They promote hair growth if your nutritional levels are low.
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Diet Rich in Nutrients That Promote Hair Growth and Prevent Hairfall
Eggs - A Good Source of Protein and Biotin
For your protein and biotin intake, look towards the good old egg that provides you with these nutrients. Proteins support hair growth as hair follicles are mostly made of proteins. So, when you lose hair in great quantities then your protein intake should be increased. Biotin produces the hair protein, keratin which promotes hair growth. That apart, eggs also provide with zinc, selenium and other hair-healthy nutrients that will give you good and strong hair.
Berries – A Good Source of Antioxidants and Collagen Production
Berries are a rich source of Vitamin C that have strong antioxidant properties. They protect the hair follicles from damage against harmful molecules namely free radicals. It also helps in the production of collagen which prevents the hair from becoming brittle and breaking. It even helps with the absorption of iron which prevents anaemia linked to hair loss.
Spinach – A Good Source of Vitamins A & C, Iron and Folate
This leafy green is a powerhouse of nutrients like iron, folate and Vitamins A & C and is required for proper hair growth. The iron present in spinach is essential to carry red blood cells throughout the body that promotes metabolism, repairs damaged hair and aids growth.
Fatty Fish - A Good Source of Fatty Acids and Proteins
Fatty fish like salmon, mackerel and herring are loaded with hair growth nutrients. They also provide the source of proteins, Vitamins D3 & B and selenium that promote strong and healthy hair.
Sweet Potatoes – A Good Source of Beta-Carotene
Beta-carotene from sweet potatoes is converted into Vitamin A for adequate hair growth. It also produces sebum which is responsible for healthy hair. However, it has to be remembered that too much of Vitamin A has a reverse effect – that of hair loss.
Other Important nutrients for Healthy Hair
The above mentioned are some of the few sources of food for good and healthy hair. Here is a list of some of the other sources:
- Avocados are a source of Vitamin E which has antioxidant properties to prevent oxidative stress. It also aids in protecting the scalp, skin and hair follicles.
- Nuts supply Vitamins B & E, zinc and fatty acids to prevent hair loss.
- Seeds provide Vitamin E, zinc and selenium to support hair growth. A variety of seeds should be consumed daily.
- Sweet peppers supply Vitamins A & C to support hair growth.
- Oysters provide zinc to support hair growth and promote repair.
- Beans supply protein, zinc, iron, biotin and folate that aid hair growth.
- Soyabeans supply spermidine to promote hair growth.
- Meat supplies protein and iron to strengthen and repair hair.
