Hair loss is the condition in which the hair growth rate is less than the hair replacement ratio. As per the American Academy of Dermatology, people lose nearly 50-100 hairs every day.
Hair continuously grows and lost hair is replaced by the new one. Follicles generate new hair with the help of nutrients present in the body.
The health and growth of a hair depend upon the types of nutrients we get from the foods. Macro- and micro-nutrients are essential for the healthy growth of hair. Certain proteins, fats, vitamins, and minerals play important role in providing strong and healthy hair.
There are varieties of food available that may help in providing the essential vitamins and minerals required for healthy growth such as vitamin B, selenium, and omega-3 fatty acids.
The deficiency of these nutrients can cause hair damage and results in thin, brittle, and dry hair. However, a balanced diet can revert these effects and result in healthy hair.
What are the foods for healthy and strong hair?
People dream of thick, strong, and healthy hair however they do very little to accomplish that and mainly rely upon supplements. However, some of the food items might help in providing stronger and healthier hair if consumed regularly.
Eggs
Several studies suggest that biotin plays important role in securing healthy hair. Though biotin deficiency is rare, it can cause severe hair loss, brittle hair, dry hair and skin, brittle nail.
The egg is a rich source of biotin which is essential for the growth and health of hair and nails. Moreover, it is rich in essential vitamins, proteins, and fats essential for the proper functioning of the human body.
Several hair growth supplements contain biotin as essential ingredients along with other hair growth compounds.
Food items rich in biotin includes:
- Organ Meat
- Cauliflower
- Egg yolks
- Peanuts
- Chicken
- Yeast
- Mushrooms
In addition to biotin, eggs contain other essentials like vitamin D, L-lysine, and other minerals which are important for maintaining healthy hair growth.
Fatty Fish and Fish Oil
Fatty fish are a rich source of vitamin D and omega-3 fatty acids, the healthy fat which is essential for the health of the heart, eyes, and skin. Vitamin D play important role in bone development, metabolism, and hair growth.
Preliminary studies on animals suggest that the consumption of omega-3 fatty acids triggers certain proteins in the body which in turn helps in the healthy growth of the hair. However, more studies need to be done to test its efficacy on humans.
The consumption of omega-3 fatty acids also plays important role in ensuring heart health and brain health and prevents heart diseases and strokes.
The rich source of omega-3 fatty acids and vitamin D includes:
- Salmon
- Tuna
- Mackerel
- Sardines
- Trout
Other sources of omega-3 fatty acids include:
- Walnut
- Flaxseed
- Chia seed
- Fortified foods
Fortified Foods with Vitamin D
Vitamin D is a fat-soluble vitamin and it is stored in the liver for later use. Vitamin D deficiency is very common in people due to the lifestyle and causes several health conditions like osteoporosis, rickets, and metabolic disorders.
Some of the studies suggest that vitamin D plays an important role in the growth of the hair and its deficiency can lead to hair loss. In addition to this, it also boosts our immune system and protects against several infections and rapid wound healing.
The major source of vitamin D is fatty fish, fish oil, organ meat, and dairy products however in our current lifestyle medical supplements and fortified food items provide the majority of the vitamin D requirements.
Some of the food items rich in vitamin D include:
- Breakfast cereals
- Orange juice
- Yogurt
- Margarine
- Soy drinks
Other foods that contain vitamin D include:
Fatty fish
- Fish Oil
- Organ meat
- Cheese
- Mushrooms
Protein Rich Food
Protein is the building block of any cell and play important role in the functioning of the organs and body. Studies suggest the certain amino acids like L-lysine plays important role in hair growth and its health.
L-lysine is found at the roots of the hair and regulates the growth of the hair and its thickness. Its presence controls the shape, thickness, and volume of the hair and provides beautiful thick hair.
Its deficiency in the body can cause severe hair damage and hair loss however enough protein supplements can help in the growth of hair and prevents any hair fall and damage.
Some of the food item rich in L-lysine include:
- Meat
- Eggs
- Beans
- Lentils
- Nuts
Foods Rich in Selenium
Almost all hair growth supplements contain selenium which is essential for the proper growth and development of the hair. It plays a pivotal role in the creation of new hair.
Several studies on selenium in relationship with hair growth indicate that selenium takes part in the creation of new hair. The newly growing hair takes selenium from the blood for proper growth.
It is often stated that excess of anything is dangerous the same statement is true about selenium. Its excess presence in the body can cause hair loss, nausea, skin rashes, and neural disorders.
The intakes of selenium vary with the different age groups however, the recommended daily intake of selenium for an adult is 400 micrograms.
Some of the food items rich in selenium include:
- Brazilian nuts
- Other nuts
- Sardines
- Chicken
- Fish
- Shellfish
- Eggs
- Seeds
- Mushroom
Other Nutrients
Apart from the above-mentioned food items some of the other nutrients might help in growing healthy hair and prevents hair loss and damage.
- Iron
- Zinc
- Niacin
- Folic acid
- Vitamin A
- Vitamin C
Antioxidants play important role in removing chronic oxidative which is caused by the imbalance between the oxidative and antioxidants. It prevents several diseases caused by the free radicals present in the body for a longer duration.
Summary
Strong, thick, and healthy hair is an important attribute of beauty and its health should be an utmost priority. Improper care of hair may lead to the untimely loss of hair and pseudo aging. The perfect balance between the food, items, nutrients, and supplements may revert the situation of hair loss and hair damage and provide healthy and beautiful hair. “Eat Healthily, Be Healthy”.
