Men’ s are not only the one who is losing their hair. Recent reports tell you that women suffer from hair loss each day. For many, it is caused by aging, hormonal fluctuations or the pill which they are using for a particular condition. Some of them also have work stress, family stress, etc. which will also lead to hair thinning and hair fall.
Take a time to follow few tips, include these 6 foods in your diet and stay proactive in building your healthy hair of your life.
Foods to Include for Natural Hair Growth
All the below mentioned are important foods for hair growth and best vitamins for hair growth. Include them in the diet to promote healthy hair growth.
- Iron Rich Foods
Iron is most essential mineral in our body. Along with many health benefits iron also helps in hair growth. Most of the people have hair fall due to iron deficiency. Iron deficiency can be easily treated by giving iron supplements or by simply consuming iron rich foods. Iron is mainly found in foods such as green leafy vegetables, potatoes, chicken egg yolk, shrimp, liver, and iron fortified foods.
- Hair fall link with Zinc
Zinc is one of the important minerals which our body cannot live without it. Zinc mainly helps in supporting a healthy immune system. Zinc has many health benefits such as help in wound healing; cell division, cell growth, and hair growth. It is present very commonly in animal protein, which helps in making good hair. Zinc rich foods are sesame seeds, spinach, mushrooms, asparagus, pumpkin seeds, cards, oysters, crab, oats, etc.
- Vitamin D
We all know how important vitamin D for our bones and overall health, but many of us do not know vitamin D is also good for hair. Research shows that vitamin D helps in promoting hair follicles and gives you a thick, long and fuller hair. Vitamin D is also called as a sunshine vitamin; our body makes vitamin D when it is exposed to direct sun. You can also get vitamin D from other foods like beef, milk, eggs, cheese, etc.
- Omega 3 fatty Acids
Consuming Omega 3 fatty acids has scientifically proven that they help in promoting hair growth. Omega 3 fatty acids are primarily found in fish especially salmon, navy beans, kidney beans, pecans, walnuts, etc.
- Protein for hair
Protein is one of the main macro-nutrients which will carry out many functions in our body. It is recommended to consume protein according to 1gm per kg body weight. Proteins sources differ in their same effect on our body also differ. When it comes to your hair protein helps a lot in building hair, hair is composed of protein, keratin. Protein is found in many foods like meat, pulses, egg, fish, beans, dairy products, etc.
Biotin also refers as vitamin H, it is a part of B complex vitamin. It plays an essential role in many pathways of metabolism. You can find wide biotin supplements or hair growth supplements in the market, but if you want to go with natural biotin sources then you should choose foods like egg, liver, yeast, and yeast based bread, etc. You can eat all whole grained bread to get biotin, try whole milk even for good source of biotin.
Foods to Avoid
- High mercury fish
Mercury is sometimes toxic. Avoid fish which contains mercury because some fishes have a higher concentration of it. Do not use dishes like a shark, swordfish, mackerel, etc.
High sugar consumption can increase your hair fall. Blood sugar increase can lead to inflammation and leads to less hair growth.
Pasta is high in glucose or sugar which can easily affect your hair. Also stop consuming processed foods like pizza, burgers, etc.
Alcohol can stop your body from being able to absorb necessary nutrients.
Handy Tips for Hair Problems
- Unlike men, women lose hair evenly throughout the scalp. Check regularly for changes in volume and density.
- When styling your hair, be mindful of how wide your center part appears, widening may be an indication of hair loss.
- Check for accumulation on brushes, your pillow and in the shower. Seek a professional if accumulation increases suddenly.
- Check how visible is your scalp, if you notice it more, chances are good you are losing hair.
Hair loss is not to be taken lightly, in addition to causing mental and emotional stress, hair loss may also be an indication of serious health issues. Casual factors could include hormonal imbalance, medications, nutritional deficiency, each of which may need immediate medical attention. Always consult a physician when noticing changes in physical, emotional, mental well being. Only a licensed medical professional may diagnose the root cause of hair fall and provide effective treatment options.