Hair and Food


1. The role of nutrition in hair fall. What nutritional deficiencies can lead to hair fall?

When women suffer from hair fall and unhealthy hair, they change their shampoos, conditioners and hair treatments. But have you changed your diet? What we fail to understand is that just like skin, the condition of your hair is an outward sign of inside health. Factors that lead to hair loss is stress, hormonal imbalance, genetics and nutrition. Thus in order to have strong and lustrous hair, we need to focus on good nutrition so that the hair receives regular supply of important nutrients such as protein, zinc, biotin, magnesium, omega 3 & 6, iron etc. Quick hair loss could also result from a fad and crash weight loss diets due to lack of nutrients, particularly minerals such as Iron, Zinc, Biotin, Vitamin D and Proteins. Low iron levels and proteins are known to be a causative factor for hair loss. Too much sugar and processed foods will also interfere with absorption of certain minerals.

2. Is there any diet to counter hair fall? Super foods for hair?

For those who have hair fall issues, it’s very important that your diet needs to comprise of these 5 nutrients such as Zinc, Biotin, Vitamin D, Iron and Protein. However, there are some certain super foods listed below have an abundance amount of these nutrients that can help strengthen hair and help prevent hair loss.

  • Spinach is one the top super foods which is considered to treat hair fall problems as it is rich in iron, protein, folate, vitamin A, and vitamin C which enables the body to balance out hormones and to produce essential oils in the scalp. These nutrients condition the scalp which eventually lead to increase hair growth.
  • Seeds: pumpkin, flax and Sunflower seeds are rich in Zinc, vitamin E, oleic acid and vitamin B6. These nutrients strengthen your hair strands and improve oxygen and blood flow while making it a viable environment for your tresses to grow.
  • Egg is packed with nutrients such as protein, Sulphur, Zinc, and vitamin E which bring back the health from the roots of your strands, making it possible for a healthier regrowth.

3. What multivitamins should we have on our plate that will stop hair fall? Can food also help in hair growth or improving texture?

Multivitamins are not required if you focus on the right diet that rich in the following minerals such as:

  • Iron is the most important mineral for hair.  Iron deficiency is a common reason people start to get flaky hair that starts to shed. Hair follicle and roots are fed by a nutrient rich blood supply. Sources: Red meat, chicken, fish, lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
  • Zinc is required for scalp protection and to regulate variety of different growth hormones which your body uses to synthesize hair growth.  Zinc deficiency can lead to hair loss and a dry, flaky scalp. Sources: Fortified cereals and whole grains, oysters, beef and eggs.
  • Protein: Your hair is primarily made of protein. Dry, brittle and weak hair is a result of low protein diets. Extremely low protein diets may result in hair loss. The amino acid lysine is particularly important since it’s commonly found in keratin. Thus it is important to ensure that you have enough protein in your diet for strong and healthy hair. Sources:  Chicken, turkey, fish, dairy products, legumes and nuts and eggs.
  • Biotin is a water-soluble B vitamin which is used to synthesize Keratin Growth Factor, the hormone your body uses to synthesize Keratin. Too little biotin can cause brittle hair and may lead to hair loss. Sources: Beans, egg and beef.
  • Vitamin D has found to activate hair growth. Vitamin D is an essential nutrient required to maintain normal hair growth cycle. Sources: Sunlight, fish (mackerel, salmon, tuna), dairy products.

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