» » » Perfect diet to prevent hair loss Men are as touchy about hair as women are about their backsides. It's a sensitive subject, one that raises many concerns and results in paranoid treatments and extreme measures. However, until the problem begins, there is little thought put into nourishing hair other than the lather and rinse routine. Before you start losing sleep over hair loss and book appointments with trichologists, take a closer look at what you're eating. Chances are that even slight modifications made to what you eat by incorporating ingredients that aid hair growth and health will have a drastic impact. While genes and lifestyle will always have the upper hand, here's what you could eat to help curb that receding hairline. It's not just the eyes, Vitamin A-rich carrots provide excellent nourishment for the scalp. A healthy scalp ensures shiny, well-conditioned hair that is strengthened and moisturised. An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like the Indian salmon and low-fat dairy are great boosters for healthy hair.
If your hair suffers from dryness, thinning, stiffness, discolouration or hair fall, depleting reserves of iron might be the culprit. Prunes are known to be great sources of iron and greatly help improve the quality of hair. Also ensure you get plenty of green vegetables and beetroots in your diet in addition to prunes. Although green peas are not rich in antioxidants or any specific vitamin or mineral, they contain a well-balanced amount of vitamins and minerals such as iron, zinc and B group vitamins. These are essential for maintaining healthy hair. Not only are oats loaded with fiber that helps maintain a healthy heart and bowels, they also contain a high concentration of other essential nutrients such as zinc, iron and omega-6 fatty acids. Together, these are also knows as polyunsaturated fatty acids (PUFAs). Omega-6 fatty acids in particular are essential to maintain normal skin, hair growth and development. Since this essential ingredient is only obtained through the diet, make sure your breakfast includes a bowl of oatmeal every few days in the week.
While red meats are best avoided in excess, finding an appropriate substitute for proteins might be a little difficult for those looking to build muscle etc. Alternatively, of the wide variety of sea food available, shrimps are a great substitute. They not only go excellently well in a number of curries and pastas, their potent concentration of Vitamin B12, iron, zinc contain all the necessary nourishment to prevent hair loss. Not to be outdone by the oats, walnuts are one of the most hairfriendly nuts in the category. Not only do walnuts have more omega-6 fatty acids than any other food, but they're also full of zinc, iron, B vitamins (B1, B6 and B9), and plenty of protein. However, a word of caution, walnuts also contain a small trace of selenium, a mineral known to cause hair loss in people who are selenium-deficient or have way too much in their system. So a handful of nuts over the week should tide you over without much trouble. For a head full of healthy hair, the egg is probably one of your best friends.
It's loaded with essential nutrients such as proteins, Vitamin B12, iron, zinc and Omega 6 fatty acids in large amounts. Being deficient in any of these vitamins and minerals is known to result in poor quality of hair. In addition it's also a good source for biotin (Vitamin B7) which is a great aid to fight hair loss. Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. Add a cup of yogurt or cottage cheese to your snack list and to help prevent hair loss, stir in a few tablespoons of flaxseed or walnuts for your required dose of omega 3 fatty acids and zinc. Here are a few common mistakes that severely damage hair - Excessive stress and some medication are conclusively known to retard hair growth and promote hair loss. - Cut down on the use of hair spray, hair gels, and styling creams that contain harsh chemical ingredients, which can dry out the scalp and cause the formation of flakes.
Also harsh treatments such as perms, colours, relaxers etc take a toll on the health of your hair. - Avoid changing your shampoo and conditioner constantly. Stick to one good mild cleansing shampoo for six months before changing. - Excessive exposure to the sun, pollution, rain water and dust without proper protection makes the hair dry, brittle and limp. Use a live in conditioner during the rains to protect it from the humidity and wash and oil it regularly to maintain a healthy scalp. Stay updated on the go with Times of India News App. Click here to download it for your device. From around the web Live a villa-life @ the price of an apt located bang on OMRAlliance Villas Pvt LtdSharapova banned from sport for two yearsReuters TV30 Creepiest Places On Earth Are TerrifyingGeekVIPMore from The Times of India Do you lose sleep over not getting sleep?Sophie Choudry: Watch: Sophie Choudry's bachelorette partyCelebrating Kamal's 50 years in cinema From the WebMore From The Times of India
Sign up for our daily bulletin and get the latest fashion & beauty news, competitions and exclusive Marie Claire offers direct to your inboxHair loss and thinning hair is a problem that affects many people. By the age of 35, about 66% of men will experience some type of hair loss or thinning. By their mid-50s, about 85% of men will have lost a significant amount of hair.[1] Although it’s talked about less, hair loss affects women as well; about 40% of people who experience hair loss are women. And, because it’s generally considered more acceptable, or at least more common in men, hair loss can be especially distressing for women,[2] causing depression and negatively affecting self-esteem. Although full, shiny hair is viewed by many as an outward characteristic of youth and good genes,[4] hair loss is not purely an issue of vanity. Rather, hair health can actually be a telling indicator of health status. Everything your body does is fueled by nutrition. Without enough vitamin B-12, your energy levels will suffer;
bone health can be negatively affected if calcium levels are inadequate; your immune system can’t be strong without adequate selenium. Hair growth is no different and, in fact, several nutrients are absolutely critical for normal hair growth–vitamins A, C, biotin (B7), and niacin (B3), and the essential minerals iron, zinc,[5] and iodine. Together, they provide the nutritional foundation for full, thick, shiny looking hair. If you’re short on the essential nutrients that support healthy hair, it won’t look and feel its best. Adequate vitamin D is important for preventing hair loss, especially in women. In one study, females who experienced female pattern hair loss also had low levels of vitamin D.[6] Vitamin A deficiency accompanies a host of serious health consequences. Though rare, this deficiency also leads to dry hair, which is one of the first indications that you’re not getting enough vitamin A.[7] Biotin, or vitamin B7, is one of the B-complex vitamins. The relationship between biotin and hair growth is still unclear but it is known that adequate biotin is necessary for healthy hair growth.
[8] As with vitamin A deficiency, hair loss is usually one of the first signs of a biotin deficiency.[9] The best way to avoid a biotin deficiency is to simply get enough in your diet. Avocados, bananas, legumes, and leafy greens are some of the best biotin food sources. If you’re coming up short on your daily serving of biotin, Global Healing Center’s Biotin supplement is plant-sourced, highly bioavailable and can help fill the gap. Vitamin C is an antioxidant, which means it helps mitigate free radical damage. Although many people associate free radical damage as some sort of internal-only process, hair follicle cells are also affected by free radical stress and it can start to show in hair strands, especially as you age. The free radical theory of aging (FRTA) holds that a lifetime of cellular damage from free radicals is what actually causes the effects commonly referred to as aging–the diminished cell and organ function associated with advancing years. Antioxidants like vitamin C can help reduce oxidative damage.
In hair follicles, this translates to preventing unnecessary and premature graying of the hair, as well as hair loss.[11] Fortunately, a balanced diet can supply more than enough vitamin C. Some of the best sources are citrus fruits, strawberries, bell peppers, and Brussels sprouts. Vitamin E is another antioxidant that helps fight damage from free radicals. People who suffer from hair loss generally have fewer antioxidants present in the scalp and, thus, more evidence of oxidative damage in the skin. One small study of persons affected by alopecia (a type of hair loss where the immune system attacks hair follicles) found that oral supplementation with tocotrienol, a type of vitamin E, helped reduce oxidative stress in the scalp and encourage more hair growth. Iron deficiency is the most common nutritional deficiency in the world. It is extremely prevalent in both developing and developed countries and the causes and symptoms are many. Iron makes up part of the hemoglobin in blood cells and helps carry oxygen from the lungs to the rest of the body.
Unsurprisingly, several studies have tied iron status to hair loss. While it’s not necessary to screen all patients with alopecia for iron deficiency anemia, hair loss treatments are enhanced when poor iron status is addressed.[14] Iron deficiency anemia is usually remedied with iron-fortified foods or iron supplements.[13] The best iron rich foods include white beans, chocolate, and lentils. Zinc deficiency has a well-documented history of contributing to hair loss. One study found that patients with alopecia had significantly lower concentrations of zinc in their blood. Unfortunately, it might not be inadequate zinc intake that contributes to hair loss. Rather, it seems patients with alopecia have trouble metabolizing and using zinc.[15] Regardless, zinc supplementation is still useful for those with a low zinc status.[15] Even better, many foods are an excellent source of zinc. Some of the best foods for zinc include garlic, pumpkin seeds, and chickpeas. Thyroid disruption can cause hair loss and iodine is necessary to support thyroid hormone production.
Thyroid disorders have been observed in up to 28% of people with alopecia.[16] Without enough thyroid hormones, hair follicles stay in the “rest” phase (telogen) of the hair cycle, rather than the growing phase (anagen). Sea vegetables like kelp, kombu, and nori seaweed provide the most consistent iodine concentrations but they’re not very popular among westerners. If you don’t find them palatable, iodine supplementation might be the solution to getting the iodine necessary to support the production of thyroid hormones. There are many causes of hair loss, some include stress, nutritional deficiencies, hormonal imbalances, genetics, and poor hair maintenance. There are even many diseases where hair loss is a primary symptom.[18] The most common form of hair thinning is androgenetic alopecia (AGA or male/female pattern baldness) and it affects both men and women,[19] but the other causes–telogen effluvium, alopecia areata, ringworm, scarring alopecia, and others–are not uncommon.
As a side note, hair loss isn’t the only problem that can arise from AGA. For men, androgenetic alopecia is closely associated with coronary heart disease, enlarged prostate, insulin resistance, high blood pressure, and prostate cancer. In women, androgenetic alopecia comes with an increased risk of developing polycystic ovarian syndrome (PCOS). Abuse of the hair and poor hair maintenance can also lead to hair loss. Excessive heat can damage hair, leaving it brittle and prone to breakage. Styling and tying your hair too tight stresses the hair follicles and may lead to a type of hair loss called traction alopecia. Ponytails, braids,[20] and even turbans[21] are often to blame; the solution is simple–stop binding the hair so tightly. Strong, shiny-looking hair begins within. Good nutrition is key to supporting healthy hair growth and mitigating diet-related hair loss. If you have trouble getting a complete spectrum of nutrition in your diet, you may want to consider vitamin and mineral supplementation.