Many people desire to have strong and healthy hair, especially when they start losing it. According to research people, usually start losing their hair in their twenties, whereas genes play a vital role in it. Mostly people go for hair transplant immediately when they enter 30s (unfortunately, it is quite a young age).
Similar to any other part of the body, hair requires a range of nutrients to grow vigorously and be healthy. Because nutrients go to necessary tissues first, like organs and muscles, before they reach the hair. It is essential to get sufficient and a variety of nutrients both, to make sure strong and healthy hair on head.
The hair growth depends on factors like diet, age, health and genetics. You cannot do anything to change factors like genes and age but you can control your diet.
We will discuss some key nutrients that are essential to prevent hair loss in both men and women
1. Zinc
Zinc facilitates in keeping your hair and scalp healthy by boosting tissue growth and repairs them. It also normalizes hormones in the body like testosterone and helps maintaining the production of oil-secreting glands on the scalp that are essential for your hair grow. But you have to consume zinc in sufficient amount, because high levels of testosterone are linked to hair loss. Adequate amount of zinc is 11 mg a day is all you need.
You should include the following zinc rich foods in your diet to have control over hair loss.
Beef
Chickpeas
Oysters
Roast beef
Veal liver
Wheat germ
2. Iron
When we talk about healthy blood circulation, consuming sufficient iron is the answer. Iron facilitates in delivering blood to the body cells. Not having this nutrient can give devastating results on your body and hair. Blood can't carry an adequate amount of oxygen to your scalp for healthy hair growth. Many doctors have seen an association between treatment for iron-deficient (anemia) and a boost in hair growth.
You must include these iron loaded foods to your diet to have healthy hair on head.
Beans
Clams
Dark leafy greens
Egg yolks
Mussels
Oysters
Red meat
Turkey
Whole grains
3. Vitamins A and C
Vitamins A and C contributes in producing the sebum, it is the oily stuff that your hair follicles emit. Sebum is also known as nature's hair conditioner, it maintains your hair from breaking off. In addition, vitamin C increases the quantity of blood-boosting iron that your body can utilize, whereas vitamin A is excellent for your scalp. Consuming more than 15,000 IU daily can actually encourage hair loss. So you should be very careful to intake adequate amount, mostly doctors recommend 5000 IU a day.
Vitamin A and C rich foods are
Broccoli
Pumpkin
Spinach
Sweet potatoes
Swiss chard
4. Magnesium
Magnesium is essential for body and hair. According to a research adults do not get an adequate amount of this essential nutrient, which results in increasing inflammation in the body and ultimately lead to hair loss. It is noted that magnesium deficiencies have a strong association to hair loss in both women and men.
You should include the following foods to boost the hair growth
Almonds
Brown rice
Cashews
Halibut
Lentils
Spinach
5. Selenium
It is a key element that helps the body in making selenoproteins, which regulate reproduction, DNA synthesis, metabolism, and immune system. Selenium also encourages hair follicles to promote new hair growth. You should be very careful in consuming selenium as well because it may lead to hair follicle abnormalities, hair loss and reduced growth.
The following foods are rich in selenium
Brazil nuts
Halibut
Ham
Shrimp sardines
Tuna
6. Omega-3 Fatty acids
Essential fatty acids especially omega-3s, play a vital role in the health of your hair, nails and skin. The vital nutrient reaches both the cell membranes and the hair shaft in your scalp. It nourishes the follicles and encourages healthy hair growth. In addition, they add elasticity to your hair, which prevents it from breaking off and ending up in your hair brush or shower drain. You body don’t produce on its own, so you have to get it from foods.
Omega 3 fatty acids can be obtained from the following foods
Brussels sprouts
Flaxseeds
Kale
Rapeseed oil
Salmon
Tuna
Walnuts
7. Protein
It is preferable to add protein in your daily diet, even if it is one serving a day. If you consume too much protein you will have bulging biceps but a bald head. If you take too little protein your hair can turn gray.
You should include following protein rich foods to prevent hair loss
Beans
Chicken
Eggs yolks
Greek yogurt
Kale
Lentils
Peanuts
Peas
Tofu
Turkey
