Hair loss is a global issue that impacts millions of people. It can be caused by genetics, hormonal imbalances, stress, poor nutrition, and certain medical conditions.
Hair fall can affect men and women, leading to thinning hair, bald patches, and reduced self-esteem. Treatment options for this issue include medication, hair transplant surgery, and lifestyle modifications; however, the early intervention must be made to prevent further hair loss and promote healthy growth.
Hair fall can affect anyone, no matter their gender. Everyone desires thick, glossy locks – some are born with them, while others struggle to solve their problems.
Ways To Avoid Hair Fall with a Diet Plan
Ultimately, no one knows the solution that works for everyone regarding getting healthy, beautiful locks.
Even if you have tried numerous hair combinations, shampoos, oils, conditioners, or whatever it may be – these solutions only last for a short while and may leave side effects that you cannot undo.
These treatments work from the outside in and cannot provide lasting solutions.
In any season of life – what you really need to fight hair fall is good nutrition from within that will help cure vital hair loss.
Read: Why Laser Hair Removal is the Best Solution for Unwanted Hair
Here is some guidance that could be beneficial during this transition period:
How Does Diet Affect Hair Growth?
Your diet can have a tremendous effect on the health of your hair, and it is one of the primary factors contributing to hair fall. A balanced diet with essential vitamins, minerals, and nutrients is necessary for healthy hair growth and helps prevent it from falling out altogether.
#1. Protein
Protein is essential for healthy hair, as keratin makes up the protein component of hair. A diet deficient in this nutrient can lead to hair fall and slow growth. High protein sources include eggs, meat, fish, legumes, and nuts – all great sources!
#2. Iron
Iron is another essential nutrient for healthy hair growth. Iron helps hair follicles get the nutrients and oxygen required, so an iron deficiency may lead to hair fall. Good sources of iron include red meat, poultry, fish, lentils, and leafy green vegetables.
#3. Vitamin C
Vitamin C plays an integral role in collagen production and healthy hair growth. Additionally, it aids the body’s absorption of iron – another critical element for hair health. Foods high in Vitamin C include citrus fruits, strawberries, kiwi fruit, and bell peppers.
#4. Vitamin D
Vitamin D is necessary for healthy hair growth, and a deficiency has been linked to hair fall. When your skin is exposed to sunlight, your body produces vitamin D; however, you can also get it from foods like fatty fish, egg yolks, and fortified items.
#5. Biotin, or Vitamin B7
Biotin, also known as vitamin B7, is essential for healthy hair growth. Without enough of this essential nutrient, your locks may suffer from fallout or become brittle. Good sources of biotin include eggs, nuts, whole grains, and vegetables like sweet potatoes or spinach.
Read: How To Treat Your Dry Hair with Natural Oil?
How To Take Care of Healthy Diet to Avoid Hair Fall?
What you eat every day will ultimately reflect on your appearance. Eat nutritious, fresh food for lasting effects – not only will it give you a satisfying taste, but it can also have detrimental effects on other areas of your health, like dry skin or oily locks.
While fried or oil-bathed dishes may provide only momentary satisfaction, nutrition cannot be guaranteed by them alone. When it comes to hair and hair-loss issues, you can address the cause with proper diet and nutritional knowledge.
Human hair is mostly composed of keratin – an incredibly strong protein found in small amounts throughout each strand. Keratin levels in your hair can become weak and stunt their growth if left unbalanced.
Read: 4 Best Home Remedies To Control Hair Loss
Hair issues may also be genetic or age-related, but when due to lack of nutrition due to genetic or age factors, they can be easily restored through proper diet. So what exactly makes up a balanced diet for healthy hair growth?
Eating a nutritious and balanced diet is essential to stay hydrated by drinking plenty of water. Dehydration can cause hair to become dry and brittle, leading to hair fall.
A nutritious diet high in essential nutrients will help prevent hair fall while stimulating healthy growth. If you are experiencing excessive hair fall, consult a healthcare professional to identify its underlying cause and create an appropriate treatment plan.
Read: How To Get Rid of Sebum Scalp Build Up and Clogged Hair Follicles
Healthy Diet Plan To Avoid Hair Fall
Dry and damaged hair is never ideal, but if you suffer from it, try changing your diet. Here are The Top five foods that can help nourish and repair your locks for healthy, glossy locks.
#1. Berries
From strawberries and blueberries to your locally available berries, berries can be an excellent source of antioxidants for both skin and hair.
Antioxidants help shield hair follicles from damaging molecules known as free radicals, while vitamin C in berries aids collagen build-up that helps repair damaged or dry hair.
#2. Nuts/Dry Fruits
Nuts are delicious, and most people enjoy having them as part of their diet – particularly kids who find them both tasty and convenient.
Almonds, walnuts, and other nuts have high grades of proteins, omega-3 fatty acids, zinc, and vitamins B & E that can be useful for nourishing hair if eaten daily with raisins added (especially helpful when dealing with fizzy hair). Adding nuts to your meals will provide additional nutrition benefits too!
#3. Beans
It should be clear that healthy hair can be obtained through foods high in protein and omega-3. What better way to get these essential nutrients than with a bowl full of beans?
One 100 gm serving provides 7% of your daily zinc needs – providing both good protein intake and healthy hair!
Furthermore, beans are versatile, inexpensive to purchase, and easily integrated into any daily meal plan – perfect for busy professionals on the go!
#4. Sprouts
Sprouts are the easiest and most common vegetarian protein source. Eat them between meals, alongside your meal as a salad, or have them as breakfast or an evening snack for added protein and fiber.
Black gram, moong dal, and beans are the three most commonly used legumes for sprouting. Keep one batch ready in a small pot, then replace it after 2 to 3 days by mixing with salt, pepper, and lemon juice to taste.
#5. Avocado
This fruit is renowned for its abundant omega-3 fatty acids and healthy fats. Plus, it provides Vitamin E, which aids in rebuilding damaged hair follicles.
Eating an avocado daily can do wonders to repair hair and skin damage in your body. Though avocados may not be widely available in India, those who can get their hands on one will find it an incredibly nutrient-rich treat.
Read: Do Antidepressants Cause Hair Fall?
Conclusion
A healthy body from within outwardly leads to healthy hair. Take control of your nutrition to treat minor deficiencies and reap all their benefits.
All shampoo and hair solution brands claim these foods and nutrients are present inside their products, but isn’t it better if they can be consumed directly?
Start by including meat and eggs into your meals; then add fatty fish like oysters into the mix. A balanced diet is key for healthy hair – achieve balance through good nutrition!
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