So many people of this generation are extremely health-conscious trying everything under the sky-skin health, hair health, fitness ritual, spiritual elevation, mental peace and what not. All of these wellness approaches to life share a very common yet crucial component without which the results remain insignificant & DISAPPOINTMENT in capital letters!
It’s the nutritional paradigm!
Essential to every aspect of wellness approach is proportionate nutrition in our day-to-day life. So, keeping the hair loss issue on our radar and identifying its causative factors. We are here focusing on the major roles of the right nutrients in promoting hair growth as well as the probable outcomes of poor diet.
So if you are curious about the health of your scalp and hair condition, or already frustrated with the hair loss problem you will thank yourself for landing here with us.
Among the numerous causes of hair loss, such as clinical, genetic, environmental, and hormonal factors, you still have a great deal of control over the role of diet and nutrition in your hair loss. So, instead of being anxious about the things you have the least control over, start smart with the things you can change.
• Identify what kind of micronutrients are necessary for healthy hair (to reduce hair loss).
• know how these nutrients work on your hair
• Choose your diets that contain those nutrients.
Essential Nutrients for Healthy Scalp & Hair Growth
1.Iron and Ferritin
Iron is one of the vital substances required in our body. It is 70% of what actually makes up our haemoglobin and maintaining a substantial amount of iron in our diet is essential to keep our bodies working properly.
When we are looking at this scenario for hair loss, getting a serum iron blood test and a ferritin blood test is advised to know exactly where you’re at. Ferritin is your iron storage protein. An overwhelming need for iron in menstruating women is evident. Otherwise, it’s going to end up pulling excessively from ferritin stores and consequently lead to hair loss in women.
Spinach is a great source of plant-based iron, which is necessary for hair growth; shellfish such as oysters, clams, mussels, ; legumes such as beans, lentils, chickpeas; pumpkin seeds; quinoa; and fatty acid-rich fish such as tuna, salmon,.etc
2.Protein and Biotin
Since our hair is primarily made up of the protein compound called keratin (along with collagen), its health and condition will be determined according to the protein intake in our nutrition. A lack of protein in your diet is a definitive precursor to hair loss issues.
Biotin is Vitamin B7 & Vitamin H rich compound which aid in cell regrowth and follicle regeneration. Eating foods rich in healthy vitamins and minerals help in the overall quality of your scalp & hair condition.
Meat, eggs, fish, seeds, nuts, and colour rich vegetables are some of the best sources of protein & biotin.
People have come to realise that Vitamin D3 plays a crucial role in how our body responds to things, especially in how our immune system works. A key takeaway is that Vitamin D3 helps fight off stress-related hair loss like Telogen Effluvium and Alopecia Areata.
Its crucial role is in stimulating new and old hair follicles. New hair growth can be stunted when there isn’t enough vitamin D in your system. A lack of Vitamin D3 can cause hair loss as can an excess of it.
Fatty fish like salmon, herring, and mackerel have vitamin D3-rich nutrients that promote strong and healthy growth and hair density.
4.Vitamin C and Vitamin E
Both Vitamin C and E have strong antioxidant properties. These antioxidants can protect hair follicles against damage from harmful molecules called free radicals that exist naturally in the body and the environment.
Also, our body needs vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking.
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage, which can result in poor hair quality and fewer hair follicles.
Avocados are high in vitamin E and fatty acids; berries like strawberries and blueberries are high in vitamin C, which increases collagen production and iron absorption, both of which promote hair growth.
Zinc is a mineral that plays an important role in hair tissue growth and repair. So, a deficiency of zinc in your nutrition may promote telogen effluvium, a common but reversible form of hair loss.
However, taking too much zinc can be toxic to the body. So, while taking nutritional supplements, it is always better to have consulted with your physician.
Oysters are one of the best sources of zinc in the diet.
So, the bottom line is taking right amount of essential nutrients including vitamins D, C, E, zinc, biotin, iron & fatty acids will be of great help to your hair loss problems and definitely promote the rate of new hair growth.