Are you fed up of trying hair care products available in the market? If yes, then don’t worry! You are not alone as these days, both men and women wobble with a very common problem “hair fall”. We all dream to have bouncy, thick and shiny hair. But, fixing your hair fall with the claimed products from the market is not the best solution. If you are already following topical hair care tips, along with that, you also need to take a nutritious diet for strong and healthy hair. So, stick on a very simple mantra, “a well-balanced diet can fade a bad hair” and see the wonders coming your way! Therefore, make sure to follow this rule to boost your hair growth and volume.
If you feel you have an abnormal hair fall, consult a dermatologist immediately. It might be due to thyroid condition, fungal infection, male-pattern baldness or a sign of any serious health issue which may require immediate medical intervention. Your doctor may do a thorough physical exam and will enquire about your family’s medical history to check for genetic reasons. Sometimes, your doctor may advise you doing a few blood tests to diagnose your condition. If medicines are prescribed order prescription drugs from any trusted
online pharmacy store and avail free home delivery service. Let’s look out the top 8 foods you need to include in your diet to promote hair growth and reduce hair fall:
1) Biotin: Biotin is very essential for the growth and repair of the damaged hair, nails and skin. So, hit your biotin levels by hunting on nuts, whole grains, eggs, liver, peanuts, wheat bran, almonds, low-fat cheese, mushrooms, cauliflower, soybeans, avocados, etc.
If you are unable to meet your daily recommended dosage of biotin from the diet, then supplements are available in the market in the form of tablets and capsules. You can select the supplements from the best online medicine companies in India and follow the dosage as per the directions mentioned on the label. If you are having any other medical condition too, then going with the doctor’s advice is suggested.
2) Omega-3 fatty acids and proteins: Fish is a good source of protein and omega-3 fatty acids. So, for a lustrous, shiny and healthy hair, include fish in your diet.
Yes! Hair is made up of protein. So, munch on protein-rich foods such as nuts, legumes, seeds, etc.
3) Selenium: Selenium plays a crucial role in preventing hair loss and improving hair growth. Try adding foods that are rich in selenium such as Brazil nuts, oatmeal, spinach, nuts, tuna, beef etc. If you are taking selenium supplements, then speak to your healthcare provider and fix a correct dosage, as overdose can lead to selenium toxicity.
4) Iron: Iron helps red blood cells to carry oxygen (haemoglobin) throughout the body. So, deficiency of iron causes anaemia and people who have low RBC’s may experience hair loss. To address the issue, fix your diet with iron-rich foods such as spinach, lentils, clams, oysters, eggs, meat etc.
5) Vitamin E: The fat-soluble nutrient, vitamin E is required for a healthy scalp. Vitamin E is a natural antioxidant which reduces oxidative stress by neutralizing free radicals and aids in maintaining hair growth. Include foods such as spinach, almonds, wheat germ, sunflower seeds etc. in your diet to strengthen hair follicles. If you are unable to get sufficient amount of Vitamin E through diet, then supplements may be helpful.
6) Zinc: Zinc is one of the essential minerals found in many food sources. Deficiency of zinc can cause hair loss and male pattern baldness. Correct your zinc deficiency by supplementing your body through food sources such as chickpeas, spinach, beans, pumpkin seeds, cashews, beans, almonds, whole grains, egg yolk, chicken, beef, lobster, lentils, yoghurt, cheese etc. If you are unable to meet your daily dosage, you can take zinc capsules or tablets. It’s available everywhere right from the supermarkets to food stores and online medicine sites.
7) Vitamin C: Vitamin C is a vital nutrient required to carry out important processes in our body and also prevents hair from greying. Vitamin C helps to absorb iron, which is the major element in the body necessary for hair growth. Supplement your diet with the foods rich in vitamin C such as citrus fruits, strawberries, guava, kale, broccoli, potatoes, sweet potatoes, watermelon, black currants, green and red peppers, etc.
8) Vitamin D: Vitamin D is necessary to carry out several bodily functions. Vitamin D is also found to aid in the production of new hair follicles, the small pores in the scalp where new hair stems out. You can consume vitamin D rich foods like fortified orange juice, mushrooms, vitamin D enriched fortified milk, etc. to enhance the amount of vitamin D in your body.
If you are unable to meet the daily recommended dosage, then hit the required range by taking Vitamin D supplements. However, you should be cautious as too much Vitamin D might get accumulated in the fat tissues releasing more than the required amount of calcium in the blood. This can exert kidney problems and other ailments. Hence, if you are planning to take vitamin D supplements, take it along with a meal that has fat for easy absorption. Also, you are advised to get your vitamin D levels checked before opting for any supplement.
The foods that you consume have a great impact on your health as well as on the hair. It is vital to have a well-balanced diet as lack of any nutrients may slow down your hair growth which will eventually end up in hair loss.