7 Nutrients To Include In Your Diet To Combat Hair Fall

Hair fall can be a result of various factors such as genetics, pollution, stress, and an unhealthy diet. While some reasons can be controlled, others cannot. However, a balanced diet rich in certain nutrients can help in reducing hair fall and promote healthy hair growth.

1. Biotin

Biotin, also known as vitamin B7, helps to break down proteins into amino acids that support hair growth. This nutrient also plays a crucial role in the production of keratin, the protein that makes up hair, skin, and nails. Foods rich in biotin include eggs, almonds, peanuts, sweet potatoes, and spinach.

2. Iron

Iron is an essential mineral that helps transport oxygen to our cells, including hair follicles. Lack of iron can cause hair thinning and dryness. Some iron-rich foods include spinach, lentils, tofu, red meat, and dark chocolate.

3. Vitamin C

Vitamin C is a powerful antioxidant that helps protect hair follicles from oxidative stress. This nutrient also helps the body absorb iron, which is essential for healthy hair growth. Foods rich in Vitamin C include citrus fruits, strawberries, bell peppers, and broccoli.

4. Zinc

Zinc is a mineral that helps in the production of new cells and plays a vital role in maintaining healthy hair. A deficiency in Zinc can lead to hair loss and thinning. Foods rich in Zinc include oysters, beef, pumpkin seeds, chickpeas, and cashews.

5. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that our body needs but cannot produce. These healthy fats help in maintaining scalp health and promote hair growth. Some Omega-3 rich foods include fatty fish like salmon, chia seeds, flaxseed, and walnuts.

6. Vitamin D

Vitamin D plays an essential role in hair follicle cycling, which affects hair growth. A deficiency in Vitamin D can lead to hair thinning and hair loss. Some Vitamin D-rich foods include fatty fish, egg yolks, mushrooms, and fortified milk.

7. Protein

Hair is made up of a protein called keratin. Therefore, a diet rich in protein can help in promoting healthy hair growth. Some protein-rich foods include eggs, chicken, fish, beans, and lentils.

Summary:

To combat hair fall, it’s essential to have a balanced diet rich in nutrients like biotin, iron, Vitamin C, Zinc, Omega-3 fatty acids, Vitamin D, and Protein. Including these foods in your diet can lead to stronger, healthier hair. Remember, hair growth takes time, and it’s essential to be patient and consistent with a healthy diet to see results.

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