Diet plays an important role in improving your hair heath, including your hair texture, shine, and the rate of hair growth.
There are some superfoods, in particular, which, when taken on a regular basis, can promote healthy growth of hair and fight hair loss.
In fact, poor diet and vitamin deficiencies tend to encourage loss of hair. For instance, vitamin deficiencies like that of vitamin A, B vitamins, iron, and zinc are often linked with hair loss.
Here are 10 superfoods that can help prevent and reduce hair loss
Low Fat Dairy Products
The human hair is mainly composed of keratin, which is a type of protein. Hence, when dealing with hair loss, it makes sense to include an adequate an amount of protein in your diet. Furthermore, vitamin B complex is crucial for hair growth.
Thus, including milk and dairy products like cheese, cottage cheese and yogurt is a great way to add these nutrients in your diet. They provide vitamin A, vitamin B1, B2, B3, B5, B6, B12, vitamin C, vitamin E, vitamin D, and vitamin K.
Plus, cow’s milk is a good source of iron, calcium and contains magnesium, potassium, phosphorus, folate, iodine, zinc, and other minerals.
On the downside, milk is high in fats. So, you can opt for low-fat milk and dairy products. In case you cannot have cow’s milk consider having soy milk and other soy products.
Egg is another important source of protein. In addition, it contains omega 6 fatty acids, vitamin B5 (pantothenic acid), vitamin B 7 (biotin), vitamin B12, iron, potassium, phosphorus, sulphur, folate, zinc, selenium, choline, etc.
Apart from consuming eggs, you can add them in various hair masks to fight hair loss and promote hair growth. You may use raw eggs for hair packs but make sure you do not eat raw eggs.
Strawberries and other bright-colored fruits and vegetables such as pineapples, blueberries, raspberries, grapefruits, oranges, lemons, tomatoes, carrots, bell peppers, red cabbage, red leaf lettuce, beetroot, etc. are considered highly beneficial for preventing hair loss.
Strawberries, in particular, though poor in protein are rich in B vitamins. Moreover, a polyphenol called ellagic acid present in this fruit can help delay androgenetic alopecia. In addition, bright-colored fruits and veggies are rich in various antioxidants, especially vitamin A and vitamin C.
A deficiency in vitamin A usually causes hair thinning and loss of hair. Furthermore, vitamin A helps produce sebum in the scalp.
Besides, vitamin C stimulates the production of collagen, which in turn, maintains the tissues in the body, including hair. Therefore, it prevents hair breakage and damage.
Fatty fish like salmon, tuna, mackerel, sardines, etc. are rich in proteins and omega 3 fatty acids. Essential fatty acids are crucial for healthy hair growth as they nourish the hair follicles and moisturize the scalp. Hence, lack of these fatty acids leads to dry and brittle hair, eventually causing hair fall and thinning of hair.
In addition, salmon provides iron, calcium, biotin, selenium. Therefore, it helps reduce hair thinning and avoid hair loss. When considering about increasing your protein intake through animal proteins, it is best to include lean proteins in your diet.
Sweet potato is an excellent source of beta carotene which gets converted into vitamin A. Thus, regular consumption of sweet potatoes promotes healthy hair and prevents problems like dry scalp and hair loss.
They are packed with omega 3 fatty acids, omega 6 fatty acids, proteins, B vitamins, vitamin E, iron, zinc, selenium, and various other nutrients. Selenium is an important mineral required for hair growth as it helps process proteins.
So, just snack on a handful of your favorite nuts and reduce your chances of developing hair loss. Coconut and coconut milk, too, promote healthy hair.
Dark Green Vegetables
Dark green vegetables such as spinach, kale, chard, broccoli, collard greens, mustard greens, turnip greens, green peas, etc. are great for preventing hair loss as they are loaded with vitamin A, B vitamins, vitamin C, vitamin E, beta carotene, iron, folate, zinc, and so on.
Kidney beans, Pinto Beans, Soy beans, Garbanzo beans, and so on are good sources of protein, especially for vegans and vegetarians. Besides, legumes and lentils are rich in vitamin E that promotes blood circulation, thereby increasing scalp circulation.
Flaxseeds are one of the best sources of omega fatty acids. Moreover, they contain protein, B vitamins, vitamin E, iron, zinc, and so on.
Plus, they contain disease-fighting compounds called lignans which are believed to help reverse hair loss. Apart from flax seeds, you can have sunflower seeds, pumpkin seeds, sesame seeds, and so on.
You can either munch on roasted seeds as snacks or grind them and sprinkle in recipes like smoothies and salads. Alternatively, you can mix a tablespoon of ground flax seeds in a glass of water and drink the solution. It is generally suggested to take about three tablespoons of flaxseeds in a day.
Raw, organic alfalfa sprouts are excellent for hair growth. They are derived from alfalfa seeds. They are high in vitamin A, vitamin B complex, vitamin C, vitamin E, vitamin K, folic acid, calcium, magnesium, potassium, phosphorus, silicon, zinc, and various other nutrients.
You may add the crisp and crunchy alfalfa sprouts in salads, sandwiches, and burgers. You can find this fat-free superfood containing numerous phytochemicals, in the food section in supermarkets. Plus, it is available in most health food stores.
So, when striving to increase your hair growth or prevent hair loss, make sure you include these healthy superfooods in your regular diet. Moreover, be cautious of other factors such as smoking, stress, lack of sleep, etc. linked with hair loss.
In addition, do not torture your tresses with improper hair care measures, heat treatments, and unsuitable hair products, especially the ones containing harmful chemicals like sodium lauryl sulfate, sodium chloride, and so on that contribute in causing hair loss.