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Apart from facial features and skin, hair is the third most striking and observable feature of a person. Having good luscious, and healthy-looking hair, can boost a person’s personality and confidence.
However, with the increasing amount of pollution and bad lifestyle habits, hair problems, such as hair fall, dull hair, hair breakage and reduced hair growth, has now become a household problem.
According to the reports of the National Centre of Biotechnology Information, about 20–30% of Indian women experienced hair thinning or severe hair loss in 2020. In the case of men, the amount of people suffering from hair issues ranges from 30% to 50% in men at different age brackets.
Although the crux of the matter lies in a range of factors, including genetics, environment, medications, and diet, the deficiency of key nutrients required for great hair health can lead to malnutrition of hair, prone to loss of lustre, breakage and irregular growth.
Research has stated that, when the body is suffering from protein depletion, internal mechanisms minimise its expending, ensuring the availability of vital organs like the brain. So, where protein shortage stops new hair growth, it also impacts the health of healthy hair follicles, resulting in more than normal hair loss.
Other nutrients essential for healthy hair include Vitamins B, C, D and E and minerals such as Iron, Zinc and omega-3 Fatty acids. Where Vitamin D is responsible for alopecia development, Vitamin C and E play as crucial anti-oxidants, necessary for the prevention of damage due to free radicals. However, we can easily understand the need of these nutrients and then incorporate them back into our diet to get back our healthy hair.
Now the question comes of what to eat for hair growth and thickness, what not to eat and finally, will the hair lost due to poor nutrition grow back? In this blog, you will find your answers.
Here we have a guide on what to eat for hair growth. These foods are rich in the above nutrients that can help you win back your healthy and lustrous hair.
Eggs are rich in protein that helps in collagen production and improves the strength and thickness of hair by increasing the elasticity of the dermis at the hair follicles. Eggs also contain biotin, which further helps in hair growth, strengthens the hair's defence system and leads to stronger strands and improved hair health. It also has Iron, and in small amounts Vitamin A, Zinc and Vitamin D. All the nutrients overall, makes them a great dietary addition for hair growth.
Berries and Citrus fruits such as lemons, oranges and grapefruits, contain a high amount of nutrients, namely Vitamin C,that has strong antioxidant properties. Our body and hair needs antioxidants to fight off the free radicals. These free radicals formed in our body cause the loss of healthy cells by oxidative damage. Vitamin C also helps in absorption of Iron from our diet. These factors enhance hair growth and hair health.
Almonds, Walnut, Flax seeds, Pumpkin seeds, contain a high amount of Omega 3 fatty acids, which increases the thickness of the hair by keeping it hydrated and hence makes it strong. Nuts also include minerals such as Zinc, which increases the cell growth by increasing the reproduction rate and immunity. Other nutrients available are, Phosphorus, Magnesium, Iron, Copper and Selenium. Hence they are good for hair growth and hair strength.
Leafy green vegetables, such as spinach, are rich in Vitamin A, C, carotene, folate and potassium. They provide the body with keratin which helps in strengthening the hair follicles. They are also a rich source of Iron, an essential mineral that helps in carrying oxygen to various cells of the body. Due to low levels of iron, hair follicles do not get enough nutrients, which hampers hair growth and weakens hair strands. Iron also produces Sebum which keeps the scalp healthy and hydrated. Thus, increasing the intake of iron can improve the health of hair considerably.
An unseemingly spice can work miracles for your hair growth, Cinnamon contains Polyphenols that can act as natural antioxidants that prevent hair greying by promoting melanin production, and antibacterial agents which can protect the scalp from infections and dandruffs. Riboflavin, niacin, Vitamin A, and Vitamin C in cinnamon also enhance the health of your hair.
In conclusion, for healthy and lustrous hair, it is important to take a deeper look into our diets and ensure better gut health. Some key nutrients to keep in mind are antioxidants and antibacterials, Iron, Zinc, and Omega 3 acids. Make sure to follow a healthy lifestyle as well to ensure that hair regrowth and revival of your hair volume.
What is a diet for healthy skin and hair
Foods that are rich in Calcium, Vitamin C, and E are considered to be super beneficial for both, your skin as well as hair. You can include eggs, citrus fruits, spinach, peanuts, and avocado into your diet.
What is a diet for thicker hair?
Does Biotin help in hair growth?
Which vitamin deficiency causes hair fall?
What is the best diet for hair growth?
