As much as we exert so much effort on searching for solutions to hair loss problems, it is also important to be mindful of our daily diet as it affects our hair’s overall health. Did you know that hair problems such as hair loss, hair fall, damaged hair, brittle hair, and even dry hair can be avoided by simply improving our diet? So grab your grocery list and include the following items in your shopping cart:
Vitamin B-12 for Strong Hair
According to Lisa Dyarer, the author of the book “The Beauty Diet,” vitamin B12 promotes healthy hair growth by helping with the formation of red blood cells. These red blood cells carry oxygen which flows to the living portion of the hair strands through the bloodstream. Without healthy red blood cells, the hair won’t be able to sustain healthy growth.
Foods rich in Vitamins B12: Liver, Red Meat, Salmon, Chicken
Omega 3 Fatty Acids for Hair Loss
Omega 3 fatty acids contain anti-inflammatory properties that can help open the hair follicles and promote hair growth. At a cellular level, Omega 3 helps make up the cell membrane. A healthy cell membrane filters the nutrients which enters the cells.
It also helps the body prevent the risk of chronic conditions such as cancer, heart diseases and arthritis. A sufficient amount of Omega 3 in your body prevents dry, itchy, and flaky scalp, and also helps in preventing hair loss.
Foods rich in Omega 3: Tuna, Walnuts, Lobster, Shrimp, Crab, Canola Oil
Vitamin A for Shiny Hair
Vitamin A produces Sebum, an oil generated from sebaceous glands located all over our scalp. It acts as a natural conditioner which makes our hair shiny. Once produced, it will pass through the hair follicles, out in the root of the hair, and down to the hair shaft. Aside from keeping the hair shiny, Sebum also has the ability to protect the hair, keep it soft, and make it manageable.
Foods rich in Vitamin A: Carrots, Potato, Pumpkin, Broccoli
Zinc for Hair Thickness
Zinc plays a role in DNA and RNA generation, which is an important factor in the normal production of hair follicle cells, resulting to a healthier and thicker hair growth. Zinc deficiency can lead to deterioration of protein that makes up the hair follicle.
Foods rich in zinc: Seafoods, Beef, Pork, Chicken, Beans, Mushroom
Selenium for Dandruff
Along with Zinc, Selenium is advised by most doctors to treat hair problems like gray hair, hair loss and dandruff. It can destroy fungus known as Malassezia from the scalp. In fact, Selenium is an ingredient in many anti-dandruff shampoos available in the market. It can also be found in foods that contain protein which also promotes hair growth.
Foods such as Whole-Wheat Bread, Seeds (sunflower), Pork, Mushrooms, Walnuts, and Dark Leafy Greens supply the body with the amount of Selenium it needs.
Protein for Brittle Hair Strands
Our hair is made of protein, and having enough protein in your diet is necessary to make a hair strong and healthy. If protein is not consumed enough by your body, the hair is most likely to become dry, brittle and weak.
Foods rich in Protein: Chicken, Turkey, Dairy Products, Eggs, Nuts
Vitamin C for Stronger Hair
Try removing a strand of your hair, preferably above the ears. Then, hold it between your thumb and forefinger. Run the thumbnail and index finger along the hair quickly. The hair should be curled now. Lastly, pull the curled piece of hair taut. Then, quickly release. If the hair springs back to curly, it is strong. If not, it’s in poor condition. Vitamin C is the nutrient needed to strengthen the hair. It helps in the production of collagen that powers up the blood vessels that supply nutrients to the hair shafts.
Foods rich in Vitamin C: Oranges, Strawberries, Blueberries, Kiwi Fruits, Papaya
Vitamin E for Damaged Hair
Exposure to sun and pollution can damage the scalp. Vitamin E has antioxidant properties that helps repair damaged hair follicles.
Foods rich in Vitamin E: Palm Oil, Avocado, Almonds, Mustard Greens, Spinach, Papaya, Olives
Iron for Overall Hair Health
Iron is a protein that makes up the red blood cells and carries oxygen to all the cells in the body. When the iron levels fall below a certain point, it may interrupt the nutrient supply to the follicles which can affect the hair growth and may result to hair fall.
Foods rich in Iron: Red meat, Chicken, Fish, Beans, Raisins, Cereals, Breads
As much possible, don’t ignore the subtle things you are noticing in your hair. Remember that big problems arise from the smallest of things. Change your diet and look for effective hair loss solutions. If problems persist, immediately consult your physician.