Truth is hair fall is inevitable - you can’t completely stop it. Yes, we wish there was a miracle cure too! A normal person sheds about 50 - 100 hairs per day - most of which grows back. The cycle of healthy hair is about 3 t0 6 years! When you start to see bundles of hair on your brush or in your bathroom drain though, maybe it’s time to pay a little more attention to your mane.
Hair loss becomes an issue when hair that has shed does not grow back or when hair is lost at a rapid rate. Hair loss, medically called, alopecia affects millions of people around the world - you’re not alone. There are a number of factors that contribute to hair loss: medications, chemotherapy, genetics, chronic stress, severe dandruff, hormonal imbalance or dysfunctionality, menopause - we could go on, but you get the point. What we are going to focus on here is: how your diet can affect your hair.
There are nutritional deficiencies that can cause the loss of hair, and most people don’t take that into consideration. We could give you a whole diet plan but then you’d be stuck here for hours, so here are 5 foods you can implement into your diet if you suffer from hair fall. We are not saying this will magically stop your hair from falling but it will contribute positively. We’ll list the five foods and then explain why it helps - stick with us!
This leafy vegetable is a great source of iron, vitamin A and C and protein. A deficiency in iron is one of the main causes of hair fall, so you see how spinach can help. Spinach has other benefits: it contains sebum, which is a natural conditioner for your hair. It is also rich in omega-3 acid, magnesium, potassium, and calcium - all this helps maintain a healthy scalp and hair.
Pro Tip: Spinach is particularly yummy in pasta, and the sauces and spices in the pasta masks its taste. Spinach dip with some chips or spinach in your salad is also a great snack!
This is yummy and most Indians already have this in their diet! They have tons of protein, iron, zinc and biotin. Not to mention, lentils are rich in folic acid which restores the health of your red blood cells that supply your scalp with generous amounts of oxygen.
Pro Tip: If you're not a rice and daal person, try eating some lentils with chapati or roti's.
These delicious berries have a lot of silica! You’re probably wondering what that is? It is a trace mineral that is crucial for hair growth and strength. You can also implement oats, cabbage, cucumber and cauliflower - they provide silica too!
Pro Tip: Try some cauliflower rice, instead of white or brown rice!
Omega-3 fatty acids, and vitamins A, D, E and K all help in the improvement of skin and hair, maintaining their overall health. Yes - you guessed it, fish have it all!
Vitamin C foods:
Vitamin C supports the absorption of iron in our body, which we explained leads to hair loss, if deficient. Besides that, vitamin C is a an excellent antioxidant that reduces damage caused by free radicals. These are the bad guys that make your hair brittle and weak! In addition, vitamin C also has collagen, a protein that helps strengthen your blood vessels which supports the follicles of your hair.
Pro Tip: Try fruits like oranges, papaya and kiwi, they have a great source of vitamin C.
Those are some specific foods that you can add to your diet to give your hair a little love! Here are some additional tips you can keep in mind while you plan your diet:
Make sure you have enough of protein:
Diets that have a minimal amount of protein can lead to hair loss. Now, if you eat too much already, don’t add more protein to your diet - this can lead to other health problems. Remember, balance is key!
Vitamin A and beta-carotene can be your warriors:
We’ve said it up there, we’ll say it again - a deficiency in vitamin A can cause hair thinning that can lead to hair loss. It promotes the growth of cells and tissues - so that includes the ones in your hair and scalp. Beta-carotene is usually found in yellow, orange and green veggies - spinach, broccoli, carrots, mango and melons - just to name a few. Packed with antioxidants, beta-carotene promotes hair health and is actually a precursor to vitamin A - so it’s a win-win for you!
Silica is an important component of your hair, and if you consume enough of it, it could help aid in hair growth. We already mentioned strawberries above but you can also try green and red peppers, cucumbers, potatoes, and asparagus.
Copper and Zinc - double threat:
We don’t need too much copper, our bodies just require a sufficient amount that helps in healthy hair growth. Copper has the ability to prevent hair loss and can help to thicken hair. Zinc is a mineral that is known to produce new cells - yes, hair cells included! You can consume both copper and zinc together, because the balance between their consumption is important. Avoid too much of either, please!
Iron carries oxygen to your hair, and if you don’t have enough of iron in your body, you’re starving your hair follicles of oxygen. Iron is not only the most common nutritional deficiency, it is also the most common cause of hair loss.
Pro Tip: For sufficient iron, try some dried fruits, egg yolks, red meat in moderation, salmon and whole grains.
Prevention is always better than a cure, but that does not mean there is no solution to your hair loss issues.
Our dermatologists at Remedico can assess the cause of your hair loss and give you advice on how to control it. You can consult with them today to find solutions to all your hair issues from the comfort of your own home - no appointment needed. Get started today!