Hair growth and hair loss are two common topics most people talk about, however, hair loss is a very concerning condition that affects a large percentage of the population. Hair loss can be caused by a variety of factors such as hypothyroidism, infections, hormonal disturbances, trauma to the head, stressful lifestyle and genetics. In addition to this hair fall, also occurs as a result of nutritional deficiencies.
A healthy diet plays an important part in maintaining and boosting hair and skin health. Whatever you eat reflects through the strength and volume of your hair. Hair grows from the roots, so it is important to improve the overall health of the scalp and hair follicles to support healthy hair growth.
Role of Diet in Controlling Hair Loss and Hair Growth:
Hair grows from the hair follicles on the scalp and is continuously growing and being replaced by new hair. Humans lose approximately 50-100 hair per day and this is the normal turnover rate. If it increases more than this rate, it is termed as hair fall. The growth and replacement rate of your hair entirely depends on what nutrients you consume. Certain proteins, minerals, and vitamins are especially important for good hair health.
We briefly discuss here what foods and nutrients you should include in your diet that supports healthy hair growth and controls hair fall:
Eggs are a storehouse of proteins and your hair require an adequate amount of proteins to grow at a normal pace. Moreover, eggs are also a great source of biotin, a B vitamin. Hair fall and loss of body hair may be a sign of biotin deficiency. Biotin supplements are also available over-the-counter to combat biotin deficiency.
Examples of other foods that contain biotin include:
- Vegetables such as spinach, broccoli, and sweet potatoes
- Fatty fish:
Healthy fats should be an important part of your diet as they play a vital role in supporting hair health and growth. Fatty fish can be a good source of omega-3 fatty acids and vitamin D which boost hair health. A study conducted in 2018 revealed that fatty fish and fish oil contain docosahexaenoic acid that boosts healthy hair growth by stimulating certain proteins in the body.
- Greek Yoghurt:
Greek yogurt contains high amounts of proteins and a B vitamin, known as pantothenic acid. These nutrients are an essential part and building block of your hair. Consuming greek yogurt helps against hair thinning and hair loss.
- Lean Meat:
If your hair does not get the accurate amount of proteins, they begin to thin and fall off. So you need to add proteins to your diet. You can choose lean options such as chicken or turkey to get protein from meat because these have less saturated fats than beef or mutton.
Spinach and other dark green leafy vegetables contain a variety of nutrients such as iron, vitamin A and C, folate, and beta carotene. These nutrients help to fight brittle hair and work together for a healthy scalp.
- Sweet potatoes:
Sweet potatoes contain ample amounts of beta carotene. Your body converts beta carotene into vitamin A which helps keep your hair moisturized. It also stimulates the oil-producing glands in your scalp to secrete sebum that prevents your hair from drying and breaking off.
Jung-Il Kang, H.-S. Y.-S.-S.-K. (2018, September 14). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. Retrieved from National Library of Medicine : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164340/
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Julia is a professional hairstylist that worked in different hair salons in the U.K and Australia. Julia has worked with some of the greatest hair care brands and attended many Hairstyling fairs in Europe and North America. Julia is here to share her tips and knowledge with you, to help you get that "dream hair" you want.