It is quite normal to shed hair in routine. On average, about 100 hair strands are shed on a daily basis. The problem occurs when these hair strands are not replaced by new ones. It results in thinning of hair, sudden hair loss, and we know it as a hair fall. It is a common problem in both men and women. In most cases, hair fall is temporary and may occur due to some changes in lifestyle, diet, and other routine habits.
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Causes of Hair Fall
A hair fall may occur due to varied reasons. Sometimes the reason behind a hair fall is as simple as styling practices. It may also happen due to genetic history. Other main causes that could possibly result in hair fall are
- Nutritional deficiency
- Stress
- Medical conditions
- Certain medications (arthritis, hypertension, cancer, and depression)
- Hormonal changes (pregnancy, menopause, and thyroid issues)
Importance of Healthy Diet
Bringing about some healthy diet changes, lifestyle, and sometimes medication can help overcome hair fall issues. A healthy and well-balanced diet can certainly assure strong and healthy hair.
Likewise, a diet deficient in some key nutrients may have adverse effects and influence hair and hair growth. Generally, a diet deficient in iron, protein, vitamins, and minerals causes hair fall. Here is a list of foods you need to include in your diet.
1.Eggs
Eggs are a rich source of proteins, biotin, zinc, and selenium. These are all good nutrients that promote hair growth. Hair and hair follicles are made of keratin, a type of protein; therefore, deficiency of protein can become one major cause of hair fall. Often biotin supplements are purchased and consumed to promote hair growth and get rid of excess hair fall.
There is some dietary source of these nutrients such as protein and biotin. One such superfood is the egg. Making sure to take an adequate amount of eggs in a daily diet can show a number of benefits, including healthier hair.
2.Fatty Fish
Any fatty fish such as salmon, tuna, trout, mackerel, and sardines form rich sources of omega-3 fatty acids. Omega-3 fatty acids are essential to promote hair growth. Other than fatty acids, fatty fish are sources of other nutrients such as proteins, Vitamin D3, and Vitamin B. These nutrients promote hair growth.
Fish oil is also used and consumed to promote hair growth. Studies show that mackerel fermented oil works best as compared with other types of fish oil. It promotes hair growth in women facing hair fall issues. It not only promotes hair growth but also helps in increasing hair density.
3.Green Vegetables
Green leafy vegetables such as spinach, French beans, and green Chillies play an important role in promoting hair growth. Spinach is rich in iron, folate, Vitamin A, and C, which are essential for hair growth. Most of the time, hair fall is linked with a deficiency in iron.
Consuming a cup of spinach is enough to fulfill the daily requirement of Vitamin A. Vitamin A along with Vitamin C are antioxidants and help fight free radicals on the skin and scalp.
French beans are rich sources of vitamins A and E and help with hair growth. Green chilies form a rich source of Vitamin E it helps with repairing damaged scalp cells and promotes the growth of hair follicles.
4.Berries
Berries in any form ranging from strawberries, raspberries, blueberries, and blackberries assist in promoting hair health and hair growth. Loaded with Vitamin C, berries significantly affect collagen production and likewise improve blood circulation to the scalp. With an increased supply of blood to hair follicles, the hair growth and density increase with an abundant supply of nutrients.
5.Sweet Potatoes
Sweet potatoes are full of essential nutrients that help manage a healthy scalp and promote hair growth. On average, sweet potatoes contain beta-carotene, iron, magnesium, copper, and potassium.
Beta-carotene helps with new cell development, and it may assist in avoiding hair thinning. It is also helpful in keeping the scalp healthy. It also stimulates collagen production and eventually results in more hair and hair follicles.
Potassium and magnesium in sweet potatoes make it good for people with high blood pressure. Be cautious as sweet potatoes are high-carb food, and they are rich in starch content.
6.Nuts
Nuts and dry fruits are loaded with some essential nutrients that include proteins, biotin, Vitamin E, B Vitamins, and fatty acids, which may directly enhance and promote hair growth. Nuts such as almonds and walnuts should be added to the diet for healthy and stronger hair.
Walnuts are packed with omega-3 fatty acids and biotin, which are key nutrients that stimulate hair growth. Almonds are rich in Vitamin E; taking almonds on a daily basis provides a sufficient amount of Vitamin E and Zinc, which not only nourishes the scalp but also helps in thicker, longer and stronger hair.
7.Avoiding Alcohol
Excessive use of alcohol may also lead to hair fall. With increased alcohol intake, hair strands tend to lose moisture and become dry. Other than that, excessive alcohol intake also hinders the appropriate absorption of nutrients by the body for stronger hair.
Looking out for ways to give on bad habits is essential for healthy hair goals. Alcohol addiction is not easy to give on and may require assistance and support. Both inpatient and outpatient alcohol treatment is available at numerous centers.
8.Avoid Smoking
Smoking excessively also causes hair loss. In order to avoid hair fall, limiting smoking is as essential as taking a healthy diet. Basically, with too much smoking immune system becomes weak and thus makes the scalp vulnerable to bacterial and fungal infection. Such kinds of hair infections and illnesses can prove a serious cause of hair loss.
Take Away
Hair loss is a condition of excessive hair shedding without replacement. It is very common and could occur due to a number of reasons. It is important to make healthy and nutritious food even ABC diet is good for stronger and denser hair. Likewise, bad habits, drinking, and smoking also have a negative influence on healthy hair.
