Hair loss affects both men and women and is a relatively common occurrence. It can be brought on by inheritance, hormonal changes, medical disorders, or simply by the natural process of aging. On the scalp, you may notice thinning or even bald patches, circular or patchy bald spots, rapid hair loss, scaling patches as well as bald spots on the top of your head.
Numerous people are concerned about their hair loss, regardless of the underlying cause or symptoms. Eating a well-balanced diet can aid in the promotion of hair development, particularly if you suffer from hair loss as a result of malnutrition. Here are some meals that may be beneficial in the treatment of hair loss.
Best 7 Foods That Fight Hair Loss
1 – Protein:
Protein is the building block of our body. Our hair is made up of proteins known as Keratin. When the protein intake is reduced, it tends to ration itself by shutting down the production of the non-essential protein that is necessary for hair growth. After about 2 to 3 months of Drastic reduction of protein, one might be able to notice hair fall or hair loss.
So how much the amount of protein should you intake?
About 10% to 30% of your calorie intake should be from protein daily. It means a Healthy adult should take 50 to 60 g of protein should be good enough.
But for athletes or active lifestyles, 1.2 grams per kg to 1.2 grams per kg.
You can meet your protein requirement by taking foods like Eggs, Tofu, Cottage cheese, Chicken, Milk, Yogurt, etc.
2 – Iron:
It is one of the world’s most common nutritional Deficiencies. The hair follicular metric cell is one of the most rapidly dividing cells of the body. They are sensitive to even a minor decrease in iron concentration, diminishing hair growth and increasing hair loss. And leads to hair loss in the patient. Iron is responsible for the red blood cells. Oxygen is carried throughout the body by red blood cells, including the scalp. It is responsible for nursing the hair follicles and is important for hair growth. Iron is a key cofactor in the synthesis of DNA. So it’s really important in cell proliferation, including hair follicles, cell growth, and subsequently the hair shaft production. If iron deficiency causes hair loss, it should only last a few weeks.
Ferritin is a Blood test your doctor can ask to check your total Iron stores. A ferritin test of fewer than 40 nanograms per mile liter is associated quite strongly with the condition called Telogen effluvium or excessive hair shedding.
Consult your physician for advice on how you might increase your iron intake to a level that is appropriate for your health needs.
You can get iron from fig, red meat, spinach, liver, turkey meat, etc
3 – Folate:
It is also responsible for the production of Red Blood Cells. Folate plays a unique role in regulating hair follicles, regenerating the cells, and preventing premature greying. It also regulates sebum. Sebum is important for the health of our scalp and hair follicles. Without folates, these do not go right.
4 – Biotin:
It is a part of the b complex group vitamin. It is necessary for hair growth. However, studies have pointed out that people who consume Biotin for a constructible period have improved hair loss. Hair loss and a scaly red rash are also possible side effects of a deficiency in Biotin. In most circumstances, the amount of Biotin in your diet is sufficient to provide you with health advantages.
Biotin is essential in protein synthesis, especially in the production of Keratin. It is important for nails as well. But this deficiency is very rare, so a test should be run before taking Supplement. And there is no need to get biotin supplements.
You can get Biotin naturally from the yolk, nuts, legumes, and in unpolished rice.
5 – Omega 3 fatty acids:
It is necessary for hair’s health. It promotes the growth of hair as it enhances circulation in the scalp. It protects hair follicles from inflammation because inflammation may lead to hair loss. It increases the thickness of your hair. It is essential for hair, but it has a lot of benefits for our body. Because our body does not synthesize it, we have to take it from different resources. You can get it through vegetative sources and non-vegetative resources.
Fish, herring fish, flax seeds in roasted form, walnuts, soybean, chia seeds
6 – Vitamin D:
It is essential for our body and hair. Vitamin D deficiency has been linked to hair loss, according to a study published in the Journal of Nutrition. Vitamin D is important in growing both new and old hair follicles. New hair development might be slowed if your body doesn’t get enough vitamin D. You can take a test to find whether you are vitamin D deficient or not.
Sunlight is the most common source of vitamin D for most people. Vitamin D insufficiency can occur due to not getting enough sun exposure or using too much sunscreen. If it’s a nice day, take a 15-minute stroll around your neighborhood. It’s a fine line between protecting yourself from the sun and absorbing vitamin D. If you can’t spend long periods in the sun, try to spend more time in front of a window.
You can get vitamin D from mushrooms, eggs, and fish. You can get vitamin D through supplements.
7 – Zinc:
When it comes to healthy hair development and repair, zinc is an essential nutrient to have on hand. Hair follicle oil glands benefit from regular use of this product as well.
One of the most prevalent signs of zinc insufficiency is thinning hair. zinc deficiency has been linked to hair loss, and supplementation may help alleviate the problem
Anecdotal evidence suggests that excessive supplementation might cause hair loss, as well.
Since whole foods contain more zinc, it’s possible that doing so is preferable. Among zinc-rich foods include steak and spinach, as well as wheat germ, pumpkin seeds, and lentils.
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