Hair loss can be faced due to various health conditions and lifestyle changes. Many people fail to understand the importance of a healthy diet when it comes to hair loss. A nutritional diet can not only prevent hair loss but also lead to hair growth in some cases. Lack of some nutrients like protein, biotin, vitamin A, C, D, and other essential nutrients can lead to hair loss. Hence it is necessary to include foods that would help you prevent hair loss. Below given is a list of foods that can help with the prevention of hair loss naturally.
Nuts and seeds
Nuts and seeds like almonds, walnuts, pistachios, watermelon seeds, sunflower seeds, and flaxseeds are considered to be superfoods for preventing hair loss. They are rich in various essential nutrients like B vitamins, vitamin E, omega 3 fatty acids, zinc, selenium, and magnesium. All these nutrients help in strengthening the scalp, prevent hair loss, reduce thinning and encourage hair growth. The oil present in nuts nourishes the scalp and increases hair elasticity which is necessary for hair growth. This prevents breakage of hair and makes the hair stronger. A study suggests that eating pistachios may help with male pattern baldness as beta-sitosterol can improve the condition and pistachios are rich in it. Nuts rich in selenium can also help to prevent hair loss as selenium can promote hair growth and prevent hair loss. Brazil nuts are said to be the best option to up your selenium intake. The recommended limit of selenium is not more than 400 micrograms (mcg) per day and you can eat about 30 grams of nuts and seed mix in a day to prevent hair loss. You can add the nuts and seeds to a bowl of pudding, or they can be considered as a snack to munch on.
Carrots are a great way to get vitamin A which is necessary for cellular growth. It also helps in maintaining the scalp’s health as vitamin A helps the glands to produce sebum. Sebum is an oily substance that keeps the scalp moisturized and prevents dry scalp. Eating enough carrots will provide your hair with the required nutrition and keep them healthy from roots to tips. Carrots contain beta-carotene which can prevent hair loss. It strengthens the roots and prevents hair from breaking. They are rich in B vitamins, vitamin C, vitamin K, fiber, and potassium. All these nutrients promote hair health and prevent hair loss. Carrots can be eaten raw with a dip or as a salad however, it is more beneficial when steamed before consuming as steamed carrots contain more antioxidants.
Spinach is said to be a superfood for maintaining hair health. It contains many essential nutrients that are required for healthy hair. Nutrients like vitamin A, C, E, K, magnesium, calcium, and iron. Since it is rich in iron it conditions the scalp and prevents hair fall. Spinach can make your hair strong, shiny, and lustrous. It also contains B vitamins like biotin and folate or folic acid which are necessary to prevent hair loss. This helps in improving the supply of oxygen to the roots and makes the hair stronger. It can also improve follicle growth and maintain healthy cell growth. It is best to consume spinach in a smoothie or a juice rather than boiling it and adding it to a soup.
Beetroot is rich in various nutrients like vitamin B9 or folic acid, vitamin C, iron, manganese, and potassium. They are said to improve blood flow due to the presence of nitrates and may help in providing oxygen and nutrients to the hair follicles. It promotes healthy hair growth and improves scalp health due to the presence of protein. It can be beneficial for people suffering from dandruff as it can give you a dandruff-free scalp. Beetroot prevents hair loss by tightening and strengthening the roots. It makes your hair shinier and keeps them conditioned. It is best to consume beetroot raw in a salad or the form of juice however if you are unable to eat it raw, it can be baked or grilled.
Oats are packed with various nutrients and can be considered a healthy breakfast. They contain antioxidants, omega 6 fatty acids, iron, and zinc. They also contain a soluble fiber known as beta-glucans, research suggests that some hair loss patterns are linked with insulin resistance, and since oats contain a good amount of fiber it can be beneficial for people suffering from insulin resistance. They also contain polyunsaturated fatty acids (PUFAs) which can improve hair growth and provide you with thicker and stronger hairs thereby reducing hair fall. Oats can also be applied topically as a hair mask to moisturize the scalp and the hairs. The best and the easiest method to consume oats is to eat them with fruits and milk.
Lentils are packed with protein, vitamin B7 (biotin), vitamin B9 ( folate or folic acid), iron, and zinc. Since lentils contain a good amount of folic acid it improves the condition of red blood cells (RBCs) that provide oxygen to the scalp. It is also necessary for hair growth and helps with the cell renewal process. It makes the hair stronger and prevents hair loss. Lentils are a great source of protein which is necessary for hair health. Although all lentils are packed with various nutrients black and green lentils are considered best for increasing your protein intake.
Beans are loaded with protein, zinc, folic acid, biotin, and iron. All the nutrients are necessary for promoting hair growth and improving scalp health. Beans can be beneficial for problems like hair thinning and hair loss. They can also improve the hair growth cycle and strengthen the hair. They are loaded with iron which is a necessary nutrient to ensure good hair health. All kinds of beans are packed with various nutrients however, most people prefer to eat black beans and kidney beans.
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