Excessive hair-fall can leave you feeling frustrated and helpless. This thinning of hair could be due to a variety of factors, from hormonal imbalances and stress to poor nutrition and genetic predispositions. Nevertheless, a well-balanced diet can play a vital role in supporting hair health and combatting hair fall.
The common symptoms of hair-fall can include excessive shedding, visible scalp through thinning hair, and a reduction in hair volume and density. In some cases, hair loss may be accompanied by itching or irritation on the scalp. Multiple studies suggest that hair loss is often linked to nutritional deficiencies. Lack of essential vitamins and minerals can impair hair growth, leading to weak, brittle hair that is more prone to falling out. Therefore, including nutrient-rich foods into your diet is a vital step towards promoting hair health and reducing hair fall.
Here are 12 foods to combat hair fall and promote growth:
Almonds and walnuts: Nuts, particularly almonds and walnuts, are high in essential fatty acids, zinc, and selenium. These nutrients support scalp health and enhance hair strength. Zinc, for example, helps maintain healthy hair follicles and prevent hair loss.
Avocados: Avocados are a great source of vitamins E and C, as well as healthy fats. Vitamin E helps improve blood circulation to the scalp, while healthy fats provide essential nutrients that nourish hair.
Beans: Beans, including kidney beans and chickpeas, are high in protein, iron, and biotin. These nutrients are essential for maintaining strong hair and preventing hair loss
Berries: Berries, such as strawberries and blueberries, are rich in antioxidants and vitamin C. Vitamin C helps protect hair follicles from damage by free radicals and aids in the absorption of iron, further supporting hair health.
Carrots: Carrots are rich in beta-carotene and vitamin A. Vitamin A promotes a healthy scalp and encourages the production of sebum, which keeps hair hydrated and reduces dryness.
Eggs: Eggs are an excellent source of protein and biotin, both of which are essential for strong, healthy hair. Protein provides the building blocks for hair growth, while biotin helps in the production of keratin, a key protein in hair structure.
Fatty fish: Omega-3s promote hair growth by reducing inflammation and improving circulation to the scalp, while vitamin D supports the health of hair follicles. Salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D.
Lentils: Lentils are high in protein, iron, and folate, which help support healthy hair growth. Folate aids in the production of red blood cells, which are essential for delivering oxygen and nutrients to hair follicles.
Pumpkin seeds: Pumpkin seeds are packed with zinc and magnesium, which help maintain hair health and promote growth. Zinc supports the repair and function of hair follicles, while magnesium contributes to overall hair strength.
Spinach: Rich in iron and vitamins A and C, spinach helps maintain a healthy scalp and encourages hair growth. Iron aids in improving blood circulation to the scalp, ensuring that hair follicles receive the nutrients they need.
Sweet potatoes: Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A. Vitamin A promotes cell turnover and the production of sebum, an oily substance that keeps the scalp moisturised and healthy.
Yoghurt: It is a good source of protein and vitamin B5, or pantothenic acid. Vitamin B5 helps in the repair and maintenance of hair follicles, contributing to your hair health.
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