When most of us start noticing hair fall, we rush to the market to buy any shampoo, oil, or conditioner that says “anti-hairfall” and “hair growth.” But, do we ever look within and think that the root cause of the hair fall could be internal? The most common mistake that we make is that we seek quick fixes and hacks when the truth is, that hair growth is a gradual process. It takes consistency, effort, and the right nutrition to actually see a change. You could be applying the world’s most expensive oils, serums, or even the best hair growth oil, but if you are deficient in vital nutrients and are not working to fix it, then you won’t see the best results. Popping pills and syrups are a temporary way to cover up any deficiency. Are you committed to purchasing those expensive meds all your life? Not quite, right? Why not try to make the necessary diet changes instead, which is the most practical and sustainable way to fix any nutritional deficiency and help with long-term hair fall control?
So, let’s take a look at what are the best foods to consume for stronger, healthier hair growth and better hair fall control:
Protein-rich foods:
Our hair structure is mostly made up of keratin, which is a type of protein. Hence, our bodies require adequate amounts of protein to build strong hair.
Eggs: They are a complete power-packed source of high-quality protein and have been proven to benefit those suffering from androgenetic alopecia. They contain peptides, amino acids, and biotin which are supremely essential for hair growth and hair fall control. These are also rich in vitamins A, D, and E and minerals like zinc, iron, and selenium.
Greek Yogurt: Greek Yogurt has probiotics that aid in digestion and a healthy gut microbiome. This indirectly supports hair health by improving nutrient absorption. It is high in protein, which helps strengthen hair strands and supports keratin production. It naturally contains vitamin B5, which is found in many hair care products to prevent thinning and hair loss.
Lentils & Chickpeas: These are an excellent source of plant-based protein, which is also high in iron, ensuring better blood circulation. It contains fiber, which helps regulate blood sugar levels, which makes it amazing for those suffering from hormonal imbalances. They have essential B vitamins such as folate & biotin that help in the production of red blood cells, which carry oxygen to the hair follicles.
Iron-rich foods:
Anaemia or iron deficiency is very common amongst women in India. If we have low iron levels in our body, then it can’t produce hemoglobin, which delivers all the oxygen and essential nutrients in the blood to the scalp.
Spinach: It contains non-heme iron, which helps red blood cells carry oxygen to your hair follicles. Spinach is rich in vitamin A and C, which help with sebum regulation and collagen production on the scalp, respectively. Magnesium and potassium are hair-healthy nutrients that increase scalp circulation to nourish the hair follicles.
Pumpkin Seeds: They are a proven natural DHT blocker with studies claiming its efficacy in reducing hormonal hair loss. They are high in magnesium and zinc, which are essential for tissue repair and oil regulation of the scalp. Pumpkin seeds also contain iron, protein, and omega-3 fatty acids that build keratin and thicken the hair.
Omega-3 fatty acids:
Omegas are a very crucial nutrient in supporting hair growth as research has shown that consumption of omegas can gradually increase hair density. It can help soothe inflammation on the scalp and produce stronger and more robust hair.
Chia Seeds: They are a plant-based source of alpha-linolenic acid (ALA), an omega fatty acid that can nourish follicles and improve shine & strength. These contain protein, which supports keratin production. They are loaded with vitamins & minerals such as zinc, iron, and magnesium, which help with oil regulation, blood circulation, and calcium absorption.
Flaxseeds: They are rich in lignans, which have estrogen-like properties, helping with hormonal hair loss. Flaxseeds improve elasticity, making hair less prone to breakage due to their high content of omega-3 fatty acids. They have B vitamins such as biotin, niacin, and folic acid that support cell regeneration on the scalp.
Zinc & Selenium:
Mushrooms: They are rich in vitamin D, which creates new hair follicles and keeps hair in the anagen phase. The presence of zinc helps with balancing hormones and reducing hair shedding. Biotin strengthens hair from within and prevents breakage.
Cashews: Cashews are a source of healthy fats that support keratin production. The presence of selenium increases blood circulation in the scalp and magnesium reduces stress. Zinc helps with regulation of androgens, one of the reasons for male & female pattern hair loss.
Biotin:
Nuts such as almonds, walnuts, pecans, and peanuts are high in biotin, and consumption of a handful daily can give your body a daily biotin boost for superior hair nourishment. Along with being rich in biotin, these nuts also contain antioxidants, healthy fats, and essential minerals.
Hydrating foods:
Water is vital for every single organ of our body, and dehydration can stop proper function of our organs, including the healthy generation of hair on our scalp. Hence, it is important that we consume water-rich foods to hydrate our body well, so that we can have bouncy, healthy hair.
Cucumber: Cucumber is a summer vegetable that contains 95% water content. A well-hydrated scalp means reduced flakiness and dandruff. Cucumbers contain a trace mineral known as Silica, which improves elasticity and tensile strength of the hair.
To conclude, eating a well-balanced, nutritious diet is key to avoiding health hazards, including those that affect your hair. Hair growth is a slow, yet rewarding process that involves topical as well as internal care. Think of hair growth as an automobile, where all parts need to function in harmony for it to actually run. The same way, the way you care for yourself internally matters equally to what you apply topically. Always remember, food is truly the medicine you need to heal your body from the inside out and combat hair fall naturally!